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REMEMBER the ARM DOCTOR is recommended ONLY for individuals who are physically fit and medically unrestricted. Consult your physician before beginning any exercise program. If, during or after using the ARM DOCTOR you experience pain or soreness, consult your physician immediately. After you have performed the weight routine, continue with these stretching exercises in your pre-game warm up to help prevent injury and arm soreness. 
FRONT
ARM STRETCH
Have the ARM DOCTOR connected waist high to the fence.
Stand straight with the left arm touching the fence.
With your right hand, firmly grasp the ARM DOCTOR. Slowly side step
outward to your right until your right arm is fully extended across your body.
(NOTE: it is important NOT to twist your body or bounce.) HOLD for 10 seconds.
Repeat on the other arm.
BACK
ARM STRETCH
Have the ARM DOCTOR connected waist high to the fence.
Stand straight with right shoulder touching fence.
Reaching behind your back with your left hand, grasp the ARM DOCTOR. Slowly
step to your left until your arm is fully extended behind your back. Hold
position for 10 seconds.
(Note: do not twist your body or bounce.)
Repeat with the other arm.
 OVER SHOULDER STRETCH Have the ARM DOCTOR connected waist high to the fence. Grasp the ARM DOCTOR with the left hand. Stand with your back against the fence. Holding the ARM DOCTOR slightly above the shoulder level, slowly step forward until you feel resistance. Keep elbow as close to your head as possible. HOLD position for 10 seconds.Repeat with other arm.
STRETCHING
PULL DOWN
Have the ARM DOCTOR connected waist high to the fence.
Grasp the ARM DOCTOR with the right hand.
Stand with your chest facing the fence.
Step back away from the fence until your right arm is extended. Bend at
the waist forward and slowly pull the ARM DOCTOR down until you feel
resistance. HOLD position for 10 seconds. Repeat with other arm.
UNDER HAND CURL Have the ARM DOCTOR connected waist high to the fence. Grasp the ARM DOCTOR palm up with your right hand. Stand straight with your chest facing the fence. Keeping your elbow next to your waist, slowly take 1 step backwards with your right leg. Slowly pull ARM DOCTOR outward until you feel resistance. Repeat 10 times. Switch hands and repeat with other arm.
SIDE ARM
CURL
Have the ARM DOCTOR connected waist high to the fence.
Grasp the ARM DOCTOR with your left hand.
Stand straight with your back against the fence. Keeping your elbow next to
your waist, slowly pull the ARM DOCTOR out until it's parallel with your leg.
Repeat 10 times. Switch hands and repeat 10 times.
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