Stretching Tips & Exercises
- Stretch every time you exercise or at least 3 times each week.
- Remember to stretch before you leave for your walk and when you return home.
- Do not hold your breath or bounce while stretching.
- Extend your stretches until you feel a slight discomfort in your muscles and hold at this position.
- You should not feel pain during any stretches. If you do, return to the original position and repeat the stretch more slowly, stopping when you reach slight discomfort.
- Check with your physician before beginning any exercise program, including stretching.
Stretching Exercises courtesy of: ” Exercise: A Guide from the National Institute on Aging.
Hamstring Stretch
Sitting
- For a sitting stretch, sit sideways on a hard surface and stretch out one leg, keeping toes pointed up.
- Place your other foot flat on the floor and straighten your back.
- >If you do not feel a stretch, lean forward slightly until you feel stretching in your leg, keeping your back and shoulders straight. Hold position for 30 seconds.
- Repeat with other leg.
Standing
- For a standing stretch, stand behind a chair and hold it with both hands.
- Bend forward using your hips (not your waist) until your upper body is parallel to the floor, keeping your back and shoulders straight.
- Remember to keep your head above your heart.
- >Hold position for 30 seconds.
- >Repeat with other leg.
Quadricep Stretch
Lying Down
- For a lying stretch, lie on your side and align your hips so that one is directly above the other.
- Bend the knee that is on top as far as you are able.
- Reach behind you and hold your heel, gently pulling until you feel stretching in the front of your thigh. “
- Hold position for 30 seconds.
- Roll to other side and repeat with other leg.
Single and Double Hip Rotation
One Hip at a Time
- For single hip rotation, lie on your back with your knees bent and your feet flat.
- Lower one knee slowly to the side, while keeping the other knee in place.
- Hold position for 30 seconds.
- Slowly return your knee to the center and repeat with other leg.
Both Hips Together
- For double hip rotation, lie on your back with your knees bent and your feet flat.
- Lower legs to one side as far as you can while keeping knees together.
- Hold position for 30 seconds.
- Slowly return your knees to the center and repeat to the other side.
Neck Rotation
- Lie down, placing your head on a phone book or other thick book.
- Slowly turn your head from side to side, holding on each side for 30 seconds.
Wrist Stretch
- Place your hands together, as if in a praying position.
- Slowly raise your elbows so that they are parallel with the ground.
- Hold position for 30 seconds.
Shoulder Rotation
- Lie flat and place a pillow under your head, keeping your legs straight.
- Stretch your arms straight out to the side.
- Bend your elbows so that your hands are pointed upwards, then slowly roll your arms backwards as far as you are able.
- Hold position for 30 seconds.
- Slowly roll your arms so that your hands are pointed upwards again.
- Slowly roll your arms forwards as far as you are able, so that your hands are pointing towards your hips.
- Hold position for 30 seconds.