EXERCISE - Stretching Exercises

Exercise Program

Stretching

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Stretching

Tips:

Breathe through stretch, do not hold your breath

Move slowly

Hold stretch at end point for 20-30 seconds – do not bounce

Calf stretch

Brace your hands on a wall or

sturdy chair approximately an

arm's reach away.

Place your right foot behind your

left foot.

Slowly bend your left leg forward,

keeping your right knee above your

right foot and your heels firmly on

the floor.

Try to keep your upper body

vertical and feet pointing forwards.

Hold for 30 seconds.

Switch legs and repeat.

For a more challenging stretch,

step your back leg further away.

Hamstring stretch

Lie on your back on the floor.

Raise your left leg up in the arm

towards the ceiling keeping the left

knee slightly bent.

Slowly straighten your left knee

until you feel a stretch along the

back of your left thigh.

Hold for 30 seconds. Switch legs and repeat.

Page 2



Quadriceps stretch

Balance yourself using a wall or

sturdy chair.

Bend your right knee so you can

grasp your right ankle with your

right hand and gently pull your heel

up and back towards your buttocks

until you feel a stretch in the front

of your thigh.

Keep your knees close together and

thighs in line with one another.


Hip flexor stretch

Place a folded towel on the ground.

Kneel on the towel with your left

knee.

Place your right foot in front of you,

bending your knee and placing your

right hand on your right thigh for

balance.

Lean forward onto your right leg to

stretch your right thigh.

Hold for about 30 seconds. Switch legs and repeat.

Iliotibial band (ITB) stretch

Stand near a wall or sturdy chair

for balance.

Cross your right foot over your left

foot at the ankle.

Extend your right arm overhead,

reaching toward the opposite side

to stretch along the hip.

Hold for 30 seconds. Switch sides and repeat.

Page 3



Knee-to-chest stretch

Lie on your back on the floor.

Slowly pull your left knee up

towards your chest until you feel a

stretch in your lower back.


Shoulder stretch

Pull your right arm across your

chest and hold it with your left

hand, above or below the elbow.


Switch arms and repeat.

Shoulder stretch with towel

Roll a towel up.

Hold one end of the towel over

your right shoulder and grab hold

of the other end of the towel below

with your left hand.

Gently pull the towel toward the

ceiling with your right hand to

stretch the left shoulder.


Switch hands and repeat.

Page 4



Neck stretch

To stretch your neck:

Tilt your head slightly forward and

to the right.

Place your right hand on top of

your head and pull down slightly to

stretch the left side of your neck.


Repeat on the opposite side.

Upper back stretch

Stand with feet shoulder-width

apart.

Lift your arms up to the sides and

bend your elbows so your hands

face forwards.

Squeeze your shoulder blades

together behind you like you are

squeezing a roll of coins between

them. This should widen your

chest.

Hold 30 seconds Repeat as desired.

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EXERCISE - Stretching Exercises