BASIC RULES OF STRETCHING
It is very important that you warm up before doing any stretching. In fact, many studies have found cold stretching to actually be counterproductive. Do about five minutes of cardiovascular activity (treadmill, elliptical, light kata/forms, etc) at a light to moderate intensity. Now you’re ready to go. Increase the range of stretch until you feel a mild tension. Relax and hold the stretch for 15 to 30 seconds. The feeling of tension should ease as you hold the stretch. If it doesn't, ease off until it feels more comfortable. After the 15 to 30 seconds, increase the stretch just a little, until you feel that same mild tension. Again hold for 15 to 30 seconds. While stretching, breathe slowly and naturally. Do not hold your breath while stretching. Keep your muscles relaxed, including your hands, feet, shoulders, and jaw.
When you stretch too far, a nerve reflex signals the muscle to contract, and you have negated your good efforts. Remember to stretch only to the extent that you feel that mild tension. Small steps will carry you far.
Pain is a signal that something is wrong. Stop the activity immediately and assess the painful area. The old mantra, "No pain, no gain" is absolutely inappropriate to stretching activities, along with almost all other activities, for that matter.

ADVANCED STRETCHING TECHNIQUES
Proprioceptive neuromuscular facilitation (PNF) is widely regarded as the best method to increase overall flexibility in targeted muscle groups. Many of you martial artists may have employed these techniques in partner stretches without having ever heard of PNF.
Again, a proper warm-up, as described above, is strongly advised before employing this or any stretching techniques.
As in conventional stretching, stretch to a range where you feel mild tension. At this point, isometrically contract the muscle against the support pad. In other words, push down against the pad for a period of about six seconds. Relax for about six seconds. You will find that you now can easily increase your stretch. Do so until you feel that mild tension again and repeat the above. You can repeat this up to four times. Again, please use discretion and listen to your body. Do not tolerate anything resembling pain. PNF works because it invokes what is called the "inverse stretch reflex." If you would like to know more about this phenomenon, read up on muscle spindles and golgi tendon organs (GTO).
If you have any health issues, please check with your physician before using this stretching program or any stretching/exercise program.

CARE AND MAINTENANCE
The KarateKickMaster is constructed of heavy-duty steel, with a high quality powder-coat paint finish. Here are a few tips to keep your machine in top condition.
• Store your KarateKickMaster inside.
• Clean the machine surfaces and vinyl pad periodically with a soft damp cloth.
• As with any training machine, keep loose clothing, long hair, towels, etc. away from the operating parts.
• If the machine turning mechanism ever squeaks, it’s ok. Just pour a few drops of machine oil down the turning handle.
• Always operate your KarateKickMaster on a solid, hard-surface floor.