Stretch To Health
Feeling better and living longer.
health matters
EDUCATE
ENGAGE
EMPOWER
CREATING A CULTURE OF WELLNESS
®
Seated Overhead Side-Bending Stretch
Place each hand in a loop just wider than
shoulder width. Sit down with the legs crossed
and arms reaching straight up overhead. Keep
the strap tight by “spreading it apart” and begin
to side-bend your torso. The stretch should be
perceived in the torso on the opposite side of the
direction you are side-bending. Once the stretch
is felt hold this position for 30 seconds. Repeat
this step in the opposite direction.
Seated Calf Stretch
The stretch will begin in a long sitting position
with your torso erect, knees straightened, feet
together, and your toes pointing up. The strap
should be placed around the middle of both feet.
Reach forward to grab a loop in the area of your
knee. Use your hands to pull the strap backwards
towards you. Your feet and ankles must be
relaxed. The stretch should be felt down the back
of the legs. Hold this position for 30 seconds. For
an isolated stretch this can also be repeated one
leg at a time.
Supine Hamstring Stretch
Lying on your back with the extremity to be
stretched in a straightened position. The other
extremity should have the knee bent with the
foot flat on the floor. Place the loop around one
foot. Holding the strap tight with both hands, pull
your leg upward and toward you, keeping the
knee straight. The stretch should be felt down the
back of the leg. Hold this position for 30 seconds.
Repeat this stretch on the other extremity.
Prone Quad Stretch
Lying on your stomach with both knees extended
place the loop around one foot. Direct the strap
behind your back and overhead. Keeping the
strap tight with both hands, bend the knee and
pull the foot towards your buttock. The stretch
should be felt in the front of the thigh. Hold this
position for 30 seconds. Repeat this stretch on
the other extremity. **Bonus: To isolate the
stretch higher in the thigh (in the area of the hip
flexor) you can repeat the stretch with the hip
further extended. Do this by propping the knee
2-4 inches from the ground and repeat the same
movement. The stretch will be felt more in the
front of the hip.
Stretch To Health
Feeling better and living longer.
health matters
EDUCATE
ENGAGE
EMPOWER
CREATING A CULTURE OF WELLNESS
®
Half-Kneeling Hip Flexor Stretch
Kneeling on one leg with the other leg in front
resting with the foot flat on the floor. Place the
loop around the foot of the extremity in the
kneeling position. Direct the strap behind your
back and overhead. Keep the posture erect, hold
the strap tight with both hands, and begin to
bend the knee by pulling the foot upward and
toward your buttock. The stretch should be felt
in the front of the thigh. Hold this position for
30 seconds. Repeat this stretch on the other
extremity. **Note: If this provides too much
pressure on the knee feel free to use a towel or
cushion.
Supine Single Knee to Chest
Lying on your back with the opposite leg fully
extended flat on the ground. Direct the strap
behind the knee of the extremity to be stretched.
Reach forward and grab a loop with each hand.
Hold the strap tight and begin pulling the knee
upward and toward your chest. The stretch
should be felt in the region of the buttock. Hold
this position for 30 seconds. Repeat this stretch
on the other extremity.
Supine Lateral Hip Stretch
Lying on your back with both extremities
fully extended flat on the floor. Place the
loop around one foot. Holding the strap tight
initiate the stretching position by lifting the
extremity upward and toward you (like the
Supine Hamstring Stretch). Maintain the knee
in a straightened position throughout the entire
exercise. Once in this position control the
motion by slowly guiding the extremity medially
and across the other extremity. The pelvis will
rotate and lift from the ground and the stretch
should be felt on the outside of the hip. Hold this
position for 30 seconds. Repeat this stretch on
the other extremity.
Supine Medial Hip Stretch
Lying on your back with both extremities
fully extended flat on the floor. Place the
loop around one foot. Holding the strap tight
initiate the stretching position by lifting the
extremity upward and toward you (like the
Supine Hamstring Stretch). Maintain the knee
in a straightened position throughout the entire
exercise. Once in this position control the motion
by slowly guiding the extremity laterally out away
from the other extremity. The stretch should be
felt in the groin region or the inner thigh of the
hip. Hold this position for 30 seconds. Repeat this
stretch on the other extremity.
Stretch To Health
Feeling better and living longer.
health matters
EDUCATE
ENGAGE
EMPOWER
CREATING A CULTURE OF WELLNESS
®
Standing Lat and Triceps Stretch
In the standing position, grab the padded
loop with one hand and elevate this extremity
overhead with the elbow bent (this hand should
end up at the base of the neck). Direct the strap
behind the back with your other hand. Using this
hand gently pull down the strap toward the floor
while simultaneously side-bending in the opposite
direction of the extremity overhead. The stretch
should be felt in the triceps and upper torso of
the extremity positioned overhead. Hold this
position for 30 seconds. Repeat this stretch on
the other extremity.
Standing Triceps Stretch
In the standing position, grab the padded
loop with one hand and elevate this extremity
overhead with the elbow bent (this hand should
end up at the base of the neck). Direct the strap
behind the back with your other hand. Using this
hand gently pull down the strap toward the floor
while simultaneously reaching with the elbow
towards the ceiling. The stretch should be felt in
the back of the arm in the area of the triceps.
Hold this position for 30 seconds. Repeat this
stretch on the other extremity.
Standing Chest and Biceps Stretch
Standing with strap directed behind your back.
With each hand grab a loop just wider than
shoulder width apart with your palms facing
behind you (pronated). In this position extend
your arms backwards away from your body and
toward the ceiling. Keep your elbows straight and
posture erect. The stretch should be felt in the
chest and front of the arm. Hold this position for
30 seconds.
Standing Chest and Anterior Deltoid Stretch
Standing with the strap directed behind your
head at the level of your shoulders. Keep the
arms spread open and elbows straight. Grab
a loop with each hand. Holding the strap tight
extend your arms backwards and down. Keep
your posture erect and chest high. The stretch
should be felt in the front of the chest and
shoulder. Hold this position for 30 seconds.
Stretch To Health
Feeling better and living longer.
health matters
EDUCATE
ENGAGE
EMPOWER
CREATING A CULTURE OF WELLNESS
®
Supine 90/90 Hamstring Stretch
Lying on your back with your hip and knee flexed
to 90 degrees. Slide the strap underneath the
thigh just below the knee joint. Use both hands
to grasp the different ends of the stretching
strap. The goal is to maintain your upper thigh
in this position by holding the strap. Initiate the
stretch by extending your knee straightening
your leg. Hold this stretch for 10 seconds. Relax
bending your knee and letting it fall back to the
starting position. Repeat. A stretch should be felt
in posterior thigh in the area of the hamstring.
Supine Heel Slide
Sitting with the strap hooked around your foot.
Use both hands to grasp the different ends of
the stretching strap. Gradually start to slide your
upward causing your knee to bend (your foot
must remain on the floor/table the entire time).
Pull until you feel resistance or you reach the end
range of your knee bending. Hold for 10 seconds.
Repeat. A stretch should be felt in the knee.
Prone Hip Flexor Table Stretch
Lying on your stomach slide yourself all the way
to the side of the bed or table. Allow one leg to
hang off the side of the bed and rest your toes
on the floor with the knee bent. The opposite leg
should be bent with the hip in a neutral position
flat on the table or bed. Using the strap hook the
foot and gradually start to pull your heel upward
toward the buttock. Hold for 30 seconds. Repeat.
A stretch should be felt in the anterior thigh and
top of the hip.
Standing Dancers Quad Stretch
Standing with the strap hooked around one
foot. Gradually start to pull the foot upward and
backward with your hands that are positioned
overhead. At the same time allow your hip and
thigh to extend backwards. This will result in an
extension (arching) of your back. Hold for 30
seconds focusing on your balance and stability.
Repeat. A stretch should be felt in the anterior
thigh and top of the hip.
Stretch To Health
Feeling better and living longer.
health matters
EDUCATE
ENGAGE
EMPOWER
CREATING A CULTURE OF WELLNESS
®
Supine Hip Flexor Table Stretch
Lying on your back slide yourself all the way
to the side of the bed or table. Allow one leg
to hang off the side while extending backward
toward the floor. The opposite leg should be bent
with your foot rested on the table or floor (for
a bigger stretch pull the opposite leg up toward
your chest). Use the strap to hook the foot that
is hanging from the side of the table. Gradually
start to pull your heel backwards. Hold for 30
seconds. Repeat. A stretch should be felt in the
anterior thigh and top of the hip.
Upper Trapezius Neck Stretch
Standing with the strap in one hand allow the
strap to hang to the ground. Use the foot that
is on the same side as the hand holding the
strap and step on the strap making it taught.
This should pull down on the arm causing your
shoulder to depress. Initiate the stretch by side
bending your head and neck to the opposite
shoulder. A stretch should be felt in the side
of the neck. Hold for 30 seconds. Repeat. To
increase the intensity of the stretch use the
opposite hand to add pressure to the head by
pulling toward the opposite shoulder.
Levator Neck Stretch
Standing with the strap in one hand allow the
strap to hang to the ground on the opposite side
of the hand holding the strap. Use the opposite
leg to step on the strap making it taught. This
should pull down on the arm causing the shoulder
to depress. Initiate the movement by turning
your head away from the extremity holding the
strap and tip your head forward as if looking
down toward the floor. Hold for 30 seconds.
Repeat. To increase the intensity of the stretch
use the opposite hand to add pressure by pulling
downward and forward to the floor. A stretch
should be felt in the back and side of the neck.
Supine Figure 4 Piriformis Stretch
Start by lying on your back with both knees bent.
Move one leg across the over resting the ankle
just above the knee on the lower thigh. Wrap the
loop under the thigh with the foot rested on the
ground. Grasp the strap with both hands in a loop
close to the thigh. Pull upward bringing the thigh
and ankle towards your chest. A stretch should
be felt in the glutes of the opposite thigh. Hold.
Repeat.
Stretch To Health
Feeling better and living longer.
health matters
EDUCATE
ENGAGE
EMPOWER
CREATING A CULTURE OF WELLNESS
®
Supine Adductor Butterfly Stretch
Start by lying on your back place each foot in
a loop near the center of the stretching strap.
Reach up with both hands and grasp a loop near
the feet. Start the stretch by bending your knees
and pulling your feet inward toward your groin
while allowing your knees to fall outward away
from each other. This should recreate a butterfly
stretching position. A stretch should be felt in the
inner thigh. Hold. Repeat.
Seated Low back Stretch
Starting in the long sitting position with the
stretching strap looped around both feet in the
center arch of the foot. With your hands reach
forward and grasp a loop close to your feet. With
your arms pull your torso forward and relax your
head and shoulders curling forward. A stretch
should be felt in the low back and back of the
thighs in the area of the hamstrings. Hold.
Repeat.
Prone Abdominal Banana Stretch
Start lying on your stomach with your hands
grasped in the end padded loops. Slip each foot
into a loop in the middle of the strap. Start the
stretching motions by pushing both hands up
overhead keeping your elbows straight. As your
arms extend overhead allow your knees to bend
and your back to arch creating a “banana” shape
with your body. A stretch should be belt in the
abdomen and front of the hips. Hold. Repeat.
Supine Double Hamstring Stretch
Start by lying on your back with the stretching
strap looped around both feet. Grasp a loop with
each in a comfortable position with both elbows
bent slightly. Keep your back flat on the ground
and slowly lift both legs up in the air by pulling
on the straps. Keep your knees straight. A stretch
should be felt in the back of the thighs in the
area of the hamstring. Hold. Repeat.
Stretch To Health
Feeling better and living longer.
health matters
EDUCATE
ENGAGE
EMPOWER
Standing Adductor Stretch
In the standing position loop one foot into the
padded handle at the end of the strap. With the
hand on the same side as the looped foot grasp
the stretching strap 2 or 3 loops from your foot.
Kick your foot to the side outward away from
your body by pulling upward on the stretching
strap. Keep your knee straight. A stretch should
be felt on the inner thigh in the area of the
adductors. Hold. Repeat. If balance is a problem
use the opposite hand to grasp a stable object to
aid in stability.
CREATING A CULTURE OF WELLNESS
®