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Here is a simple routine that can be done when you finish with exercising or following a 8-10
minute walk after your body is warm. Stretching can increase flexibility, range of motion,
prevent undue stiffness, soreness, muscle imbalances and injuries.
Perform all stretches slowly with controlled movements for 15-30 seconds taking slow deep
breaths. Stretch to the point of "mild discomfort," not to the point of pain and never bounce.
Shoulder Stretch: Interlock your fingers and reach above your head. Your lower back should
be flat or slightly arched inwards. You can perform this exercise sitting or standing.
Chest Stretch: Clasp your hands behind your back. Gently straighten your elbows and raise
your arms as high as comfortably possible. You can perform this exercise sitting or standing.
Standing Quad Stretch: While standing, bend your left leg and reach back to grasp you left
ankle. Pull your foot toward your buttocks. Place other hand on a wall or chair for support.
Switch and repeat.
Calf Stretch: Stand facing a wall, Extend your arms in front of your shoulders to place your
hands flat on the wall, keeping the elbows bent. Keeping both feet flat, step or slide your left
foot (pictured) back, lengthening your left leg and straightening your arms. You should feel the
stretch in the calf of the back (straight) leg. Switch and repeat.
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Hamstring Stretch: Stand tall with back straight, abs engaged, shoulders down, and feet hipwidth apart. Bring your left leg forward, heel down, toes up and leg straight. Bend the right
knee as if sitting back, while supporting yourself with both hands on your thighs or hips (NOT
KNEE) Switch and Repeat.
Lower Back Stretch: Lying flat on your back place the sole of your right foot on your left
thigh. Grasp your right knee with your left hand and gently roll it to the left. Try to get your knee
as close to the floor as possible without your right shoulder leaving the floor.
Lying Hip Flexor Stretch: Lie on your back with your legs extended and you’re back straight.
Keep your hips level and your lower back down on the floor. Bend your right knee and hug
your knee towards your chest, placing hands on your right leg. Try to keep your hips down and
your shoulders relaxed Switch and repeat.
For more stretches visit: http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_type=stretch