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Stretches to Improve Flexibility (Can Repeat 2-3X a Day)Shoulder StretchStand with your feet shoulder width apart.Raise your right arm up to shoulder height, and move it across the front of your body.With your left arm, pull the right arm as close to your chest as possible, and hold it for 20-30 secondsRepeat and switch to the left side.Triceps StretchWith your feet shoulder width apart, raise your right arm straight up and over your head.Bend your elbow so that your right hand is reaching for your left shoulder.Use your left hand to press back on your right elbow (photo). You will feel a great stretch in the back of your arm and upper shoulder.3048001035685Quadriceps Stretch Stand with feet together and hips straight.Bend your right knee back, and take the front of your right foot in your right hand. Keeping your knees even (i.e., do not let your right knee swing forward), bend your right knee back. You will feel a stretch in the front of your leg from above your hip to your knee. Hold the stretch for 20-30 seconds, and then relax. Repeat and switch to the left quad.00Quadriceps Stretch Stand with feet together and hips straight.Bend your right knee back, and take the front of your right foot in your right hand. Keeping your knees even (i.e., do not let your right knee swing forward), bend your right knee back. You will feel a stretch in the front of your leg from above your hip to your knee. Hold the stretch for 20-30 seconds, and then relax. Repeat and switch to the left quad.Hold for 20-30 seconds on each side.right12065Standing Hamstring StretchStand tall with your feet hip-width apart, knees slightly bent, arms by your sides.Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.Wrap your arms around backs of your legs and hold anywhere from 20 to 30 seconds.Bend your knees and roll up when you're done.00Standing Hamstring StretchStand tall with your feet hip-width apart, knees slightly bent, arms by your sides.Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.Wrap your arms around backs of your legs and hold anywhere from 20 to 30 seconds.Bend your knees and roll up when you're done.right9525Standing Oblique StretchBegin standing tall.Extend both arms over your head, clasping your palms together.Lean to one side, gently pulling on the opposite arm until you feel a stretch extending down your entire side.Hold for 20 seconds and then switch sides.00Standing Oblique StretchBegin standing tall.Extend both arms over your head, clasping your palms together.Lean to one side, gently pulling on the opposite arm until you feel a stretch extending down your entire side.Hold for 20 seconds and then switch sides.2657475-158115Wall Calf StretchStand facing a wall a bit more than arm's length away. Put one foot forward with a bent knee, and the other one back with a straight knee. Feet should point directly forward. Using your arms to brace yourself against the wall, keep your belly firm and lean until you feel the stretch in the calf muscle of your back leg. Try to keep both feet flat. Hold it for 20 to 30 seconds on each side.00Wall Calf StretchStand facing a wall a bit more than arm's length away. Put one foot forward with a bent knee, and the other one back with a straight knee. Feet should point directly forward. Using your arms to brace yourself against the wall, keep your belly firm and lean until you feel the stretch in the calf muscle of your back leg. Try to keep both feet flat. Hold it for 20 to 30 seconds on each side.right257175 Downward Dog Calf StretchBend forward and walk your hands in front of your feetPress your palms and all your fingers strongly into the floorKeep your shoulders strong and press your shoulder blades firmly back and togetherKeep your back flatPush your tush up into the airIf your heels are on the ground, walk your hands forward slightly until your heels are a bit off the groundHold stretch for 20-30 seconds on each side00 Downward Dog Calf StretchBend forward and walk your hands in front of your feetPress your palms and all your fingers strongly into the floorKeep your shoulders strong and press your shoulder blades firmly back and togetherKeep your back flatPush your tush up into the airIf your heels are on the ground, walk your hands forward slightly until your heels are a bit off the groundHold stretch for 20-30 seconds on each side1933575314325Seated Groin Stretch (Butterfly) Get into a seated position.Bend your knees and bring the soles of the feet together. Hold your feet with your hands and rest your elbows on your knees. While keeping your back straight (no slouching), allow your knees to fall towards the ground. Hold for 20-30 seconds.00Seated Groin Stretch (Butterfly) Get into a seated position.Bend your knees and bring the soles of the feet together. Hold your feet with your hands and rest your elbows on your knees. While keeping your back straight (no slouching), allow your knees to fall towards the ground. Hold for 20-30 seconds.right8255Seated Neck ReleaseStand with feet shoulder-width apart, or sit down with your back straight and chest lifted.Drop your left ear to your left shoulder.To deepen the stretch, gently press down on your head with your left hand.Hold for 20-30 seconds.00Seated Neck ReleaseStand with feet shoulder-width apart, or sit down with your back straight and chest lifted.Drop your left ear to your left shoulder.To deepen the stretch, gently press down on your head with your left hand.Hold for 20-30 seconds. right46355Lying Knee to Chest StretchLie on your back and gently pull one knee toward your chest until you feel a stretch in your lower back. Leave the other leg bent if you have low back pain. Otherwise, choose what's more comfortable. If straight, you can add to the stretch by pushing the back of your knee toward the floor. Hold it for 30 seconds and then switch legs.??020000Lying Knee to Chest StretchLie on your back and gently pull one knee toward your chest until you feel a stretch in your lower back. Leave the other leg bent if you have low back pain. Otherwise, choose what's more comfortable. If straight, you can add to the stretch by pushing the back of your knee toward the floor. Hold it for 30 seconds and then switch legs.??261937546355Figure Four StretchLie on your back with your feet flat on the floor.Cross your left foot over your right quad.Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.When you feel a comfortable stretch, hold there.Hold for 20-30 seconds.Switch sides and repeat.00Figure Four StretchLie on your back with your feet flat on the floor.Cross your left foot over your right quad.Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.When you feel a comfortable stretch, hold there.Hold for 20-30 seconds.Switch sides and repeat.29616408890Twisting Glute StretchSit on the floor with your legs stretched in front of you.Bend one knee, keeping the other extended.Drape your opposite arm across your bent knee and twist toward it until you feel a stretch in your glute and outer hip.Hold for 20-30 seconds, then switch legs.00Twisting Glute StretchSit on the floor with your legs stretched in front of you.Bend one knee, keeping the other extended.Drape your opposite arm across your bent knee and twist toward it until you feel a stretch in your glute and outer hip.Hold for 20-30 seconds, then switch legs. ................
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