How to Use a Stretcher Bar
The stretch bar is piece of physical fitness equipment that helps develop arm and upper-body muscles. It rather resembles a play set found at your local park but has very different uses. A number of arm and torso exercises can be performed on the stretcher bar, including push-ups and pull-ups. The effectiveness of the exercises is based on the position of the body and the height of the bars. Some sets are set up for convenience and set at different heights, so you do not have to keep repositioning the bars.
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Instructions
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Set up your stretcher bar set by using the owner's manual. The pieces will fit together quite like a large erector set or a kitchen chair. Decide on the heights you want the bars to sit before completely assembling.
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Position yourself underneath your chosen bar for arm and shoulder exercises. Then reach up and clasp the bar firmly. Pull yourself upward until your chin is above the bar. Then, slowly let yourself back down, so your feet barely touch the ground. Repeat this exercise as many times as you wish.
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Place yourself over the bar so you are sitting on top of it with your legs bent over it. This exercise is for the legs and the abdomen. Slip your feet underneath another bar and slowly lean backward until you are upside down. Fold your arms in and bring your torso up toward your legs. This will strengthen both your legs and abs. Repeat.
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Stand in front of the bar to perform a simple leg stretch. Rest one of your legs on top of the bar and extend in straight outward. Make sure your weight is completely balanced on your other foot. Then, rest your hands on your ankle and lean forward toward the foot. Repeat. This will stretch the back, both legs and sides.
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Put yourself in front of the bar for a push-up-like exercise. The bar should come up to your chest. Extend your arms and grasp the bar. Your arms should be extended to their full length for maximum resistance. Then, with weight resting on your hands and arms slowly lean inward and outward toward and away from the bar. This will strengthen arms and shoulders.
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