Daily Stretching Exercises
1. Relax into each stretch 2. Do not bounce 3. Hold each stretch for 30 seconds
Back
Front Bend: Feel stretch in lower back & legs Standing Knee to Chest: Feel stretch in upper leg Standing Hip Flexor: Feel stretch in hips Standing Hamstring: Feel stretch in back of leg
• Bend forward at waist • Use wall or chair for support • Slide one leg behind you; knee bent, heel raised • Stand with one leg in front, toes flexed
• Keep hands on thighs • Raise knee toward chest • Bend front knee • Place weight on back leg
• Relax head, neck, and shoulders • Hold knee with free hand(s) • Push hips forward • Rest palms on rear leg to support body weight
• Bend forward at waist
Neck & Shoulders
Head Side Bend: Feel stretch along side of neck Head Front Bend: Feel stretch in back of neck Chest Opener: Feel stretch in chest & shoulders Side Bend: Feel stretch along side of the body
• Bend neck gently to one side • Let your head hang forward, toward chest • Place both hands gently behind head • Raise hands overhead
• Relax shoulders • Relax shoulders • Stretch elbows wide to each side • Interlace fingers, if possible
• Use light support from hand, if needed • Use light support from hand, if needed • Pull shoulder blades together • Slowly lean to one side
Hips & Legs
Hip Circles: Feel increased movement in hips Cross Over: Feel stretch along side of leg & hip Quad Stretch: Feel stretch in front of bent leg Side Lunge: Feel stretch in inner thigh
• Place hands on hips • Cross one foot in front of the other • Use a wall or chair for support, if needed • Take a wide step to one side
• Slowly make 10 circles in one direction • Slowly lean toward the rear foot • Stand on one foot and bend other leg back • Shift your weight by bending one knee
• Repeat 10 circles in opposite direction • Press hips to the side • Grasp top of ankle or forefoot with hand • Keep other leg straight, and feet flat on
• Switch feet to repeat on opposite side • Gently pull heel towards body the ground
Arms & Hands
Wrist Flexion/Extension: Feel stretch in wrist Shoulder Circles: Feel increased movement in Shoulder Cross Over: Feel stretch in shoulder & Extended Arm Stretch: Feel stretch in upper
& forearm back & shoulders upper arm back & arms
• Extend arm at length • Let arms relax at sides • Lengthen arm in front of chest • Interlace fingers and reach arms in front of body
• Turn palm downward • Slowly make 10 large circles by pulling shoulders • Use free hand to gently press arm closer to body • Palms should be facing forward
• Apply light pressure with opposite hand up, back, and down • Keep shoulders relaxed • Keep shoulders relaxed and even
• Can be repeated with palm facing upward • Repeat on opposite side
