1.
Side-to-Side Look
Stretches the neck muscles.
Slowly turn head and look to right. Then slowly
turn head back to center and look to left. |
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2.
Forward and Down Look
Stretches the neck muscles.
Slowly look downward. Don't put chin on chest. |
3.
Standing Cat Stretch
Stretches
the upper and lower back
Stand with feet slightly wider than shoulder-width
apart. Keep knees bent. Hinge forward at hips
and place hands just above knees. Do not bend
at the waist. Begin with back straight and flat,
arch back up pulling in with abdominals and curl
chin towards chest. Return to flat back position.
Do not arch back down past the flat back position. |
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4.
Shoulder Turn Stretches the lower back.
Stand with feet slightly wider than shoulder-width
apart. Keep knees bent. Hinge forward at hips and
place hands just above knees. Do not bend at the
waist. With back straight and flat, gently press
left shoulder downward and bring right shoulder
upward with a smooth twisting motion. Repeat on
other side. |
5.
Chest Stretch
Stretches the chest muscles
Stand next to wall approximately 8-12 inches away.
Extend arm back placing palm of hand on wall below
shoulder level. Thumb faces the ceiling. Slowly
rotate body away from wall. Repeat on other side.
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Shoulder
Stretch
Stretches the shoulders and upper back muscles.
Stand up straight with feet shoulder-width apart
and knees slightly bent. Reach left hand across
body to right shoulder. Use right hand to hold arm.
Place right hand on back of left arm just above
the elbow. Gently press the left arm with the right
hand. Do not rotate torso. Repeat on other side. |
Arm
Circles
Stretches the chest and shoulder muscles.
Standing with feet shoulder-width apart and knees
slightly bent, perform slow, full-arm circles backward
5 to 10 times, then forward the same number of times.
The thumb-side of the hand should always lead and
the arms should brush past the ears and the sides
of the trunk.
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Side
Stretch or Reach
Stretches the muscles on the sides of the trunk.
Standing with feet shoulder-width apart and knees
slightly bent, place the left hand on the right
outer thigh and extend the right arm overhead with
the thumb pointing backward. Reach straight up with
the right hand as you slide the left hand down your
thigh towards your knee until you feel a stretch
up your side. Do not allow the right foot to raise
from the floor. Reposition the arms and do the same
on the other side. |
Wall
Lean
Stretches the muscles in the back of the lower legs.
Stand about arm’s distance away from a wall
and feet slightly apart. Put both hands on the wall.
Keeping the heel on the floor, toe slightly turned
in and the leg straight, slide one foot back until
a stretch is felt in the calf. Repeat on the other
side. |
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Stride
Stretch
Stretches the muscles in the front of the thigh.
Stand facing sturdy bench approximately 2-3 feet
high. Keeping hips and shoulders straight forward,
place one foot flat on top of bench. Maintain erect
posture while pushing hips forward until you feel
the stretch in the front of the hip. Do not allow
the front knee to go beyond the mid-foot. Repeat
on the other side.
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Hamstring
Stretch
Stretches the muscles in the back of the thigh
Stand facing sturdy bench approximately 2-3 feet
high. Keeping hips and shoulders straight forward,
place one heel on top of bench. Maintain a flat
back while hinging slightly forward at the hips
until you feel the stretch. Do not bend at the waist. |
Groin
Stretch
Stretches the muscles of the inner thighs
and hips.
Sit with your back flat against the wall. Bring
the soles of your feet together and allow your knees
to drop to the floor. Gently press the knees toward
floor with hands.
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Knee
to Chest
Stretches the muscles in the lower back and the
back of the thighs.
Lie on the floor on your back. Pull one knee toward
chest with hands clasped behind your bent knee.
Repeat with other leg. Finally, pull both knees
toward chest. |
Supine
Leg Stretch
Stretches the muscles of the back of the
thigh.
Lie on the floor on your back with one leg bent
and foot flat on the floor and the other leg extended
in the air. Wrap a towel behind the extended knee.
Slowly pull the leg back toward your head. Repeat
on the other side.
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| CAUTION:
When it comes to stretching, you should feel the
stretching sensation in the muscle, NOT the joints.
If you feel pain in the joints, check to be sure
you are using the correct position to do the exercise,
reposition yourself as necessary, and try again.
If you still feel pain in the joints, avoid that
exercise. |
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