If you have and back, neck, bone or joint problems consult your doctor before beginning a stretching program. No stretching routine should be painful. Pain indicates either incorrect technique or a medical problem. If in doubt, ask a qualified health professional. The following are some examples of good stretches
1. Warm up before stretching
2. Perform slow, controlled static stretching
3. Perform ( slowly) the motions you will be making
4. Stretch to the point of tension, not pain
5. Hold the stretch for 15-20 seconds
6. Repeat each stretch 3-4 times ( ideally)
Flexion Stretch
POSITION:
Standing or seated in chair with leg spread apart.
DESCRIPTION:
Standing:
While standing erect, bend forward at the waist and reach towards the ground. Bend forward far enough to feel a comfortable stretch in the back and legs. Hold this position for a count of 20 seconds, then return to the upright position.
Seated:
Lean forward between legs with arms stretched outwards. A comfortable stretch should be felt in the muscles of the back and legs. Hold this position for a count of 20 seconds.
Back Extension Stretch
POSITION:
Standing or kneeling on floor with hands on hips.
DESCRIPTION:
Slowly arch the lower back and stick out the chest while slightly leaning backwards. A comfortable stretch should be felt in the lower and mid back area. Hold this position for a count of 20 seconds.
Repeat
this sequence ___ times.
Perform ___ times per day.
Perform ___ days per week.
POSITION:
Standing or seated position.
DESCRIPTION:
Standing:
Rotate your torso to one side while keeping your pelvis facing forward. Hold this position for a count of 20 seconds, then return to the starting position. Next, perform this maneuver to the opposite side.
Seated:
Grasp the chair arm of the opposite side with the hand and pull to assist in torso rotation. A comfortable stretch should be felt in the muscles of the back. Hold this position for a count of 20 seconds, then perform this same movement to the opposite side.
Repeat
this sequence ___ times.
Perform ___ times per day.
Perform ___ days per week.
Buttock Stretch
POSITION:
Lay on back and grasp bent knee with hands; other knee remains flexed.
DESCRIPTION:
Slowly pull bent knee towards chest with hands. You should feel a comfortable stretch in the buttocks. Hold this position for a count of 20 seconds, then perform this same movement on the opposite side.
Alternatively, this stretch may be performed by grasping both bent knees together and pulling them towards the chest - as opposed to one knee at a time.
Groin Stretch
POSITION:
With knees bent, place bottoms of feet together in either the seated or supine (on back) position.
DESCRIPTION:
• Seated Stretch:
In the seated position with knees bent and feet together, gently press on the tops of the knees down with the elbows. A comfortable stretch should be felt in the region of the inner thigh. Hold this position for a count of 20 seconds.
Repeat
this sequence ___ times.
Perform ___ times per day.
Perform ___ days per week.
• Supine Stretch:
While laying on the back, bend the knees and place the feet together. Allow the legs to passively stretch towards the floor. A comfortable stretch should be felt in the region of the inner thigh. Hold this position for a count of 20 seconds.
Hamstring StretchPOSITION:
Either seated on floor with stretching leg extended and other knee bent or supine (on back) with hands holding back of thigh with the other knee bent.
DESCRIPTION:
• Seated Stretch:
While seated on the floor, extend one leg and bend the other so that the foot faces the inner thigh of the extended leg. Gently lean forward until a comfortable stretch is felt in the back of the thigh. Hold this position for a count of 20 seconds. Repeat ___ times, then perform this same movement on the opposite side. A towel may be placed around the foot of the extended leg to assist in the stretch.
Repeat
this sequence ___ times.
Perform ___ times per day.
Perform ___ days per week.
•
Supine Stretch:
While lying on the back, grasp the back of one thigh. With that knee slightly bent, pull the thigh towards the chest until the back of that thigh tightens. Then, slowly straighten the knee. A comfortable stretch should be felt in the back of the thigh. Hold this position for a count of 20 seconds. Repeat ___ times, then perform this same movement on the opposite side.
Iliotibial Band Stretch
POSITION:
Supine with hand grasping outside of opposite side knee.
DESCRIPTION:
Keeping back and shoulders flat on floor and arm extended for support, gently pull knee and thigh across to opposite side of the body. A comfortable stretch should be felt along the lateral aspect of the thigh. Hold this position for a count of 20 seconds. Repeat ___ times, then perform this movement on the opposite side.
Bridge
POSITION:
On back with knees bent and arms at side.
DESCRIPTION:
Tighten the abdominal muscles and slightly squeeze the buttocks. Then, tilt the pelvis into a "neutral" position and raise pelvis off the floor. Hold this position for a count of 20 seconds, then return to the starting position.
Repeat
this sequence ___ times.
Perform ___ times per day.
Perform ___ days per week.
POSITION:
Lying on back with knees bent and arms crossed on chest.
DESCRIPTION:
Squeeze the abdominal muscles so that your shoulder blades are slightly lifted off the floor and your midsection is "crunched". Hold this position for a count of 20 seconds, then slowly return to the starting position.
Be sure to keep the neck relaxed and in a neutral position during the exercise.
Oblique Crunches
POSITION:
Lying on back with knees bent and arms crossed on chest.
DESCRIPTION:
Squeeze the abdominal muscles so that your shoulder blades are slightly lifted off the floor and your midsection is "crunched". As you "crunch", reach one hand to the opposite knee keeping the other hand on chest. Hold this position for a count of 20 seconds, then return to the starting position. Repeat this movement ___ times, then perform the same movement with the other arm.
Be sure to keep the neck relaxed and in a neutral position during the exercise.
|
Stretches for side of neck: 1.
Sit
or stand with arms hanging loosely at sides 2.
Turn
head to one side, then the other 3.
Hold
for 5 seconds, each side 4.
Repeat
1 to 3 times |
|
|
Stretches side of neck 1.
Sit
or stand with arms hanging loosely at sides 2.
Tilt
head sideways, first one side then the other 3.
Hold
for 5 seconds 4.
Repeat
1-3 times |
|
|
Stretches back of neck 1.
Sit
or stand with arms hanging loosely at sides 2.
Gently
tilt head forward to stretch back of neck 3.
Hold
5 seconds 4.
Repeat
1-3 times |
|
POSITION:
Seated or standing.
DESCRIPTION:
Slowly tuck your chin and allow your head to drop down towards your chest. Apply slight pressure to the top of the head with either hand to increase the stretch. You should feel a stretching sensation in the neck and back.
Hold for this position for 20 seconds, return to the starting position, and repeat ___ times.
Perform
___ times per day.
Perform ___ days per week.
CAUTION: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality, immediately discontinue and contact your doctor.
PLEASE NOTE- AS WITH ANY OTHER EXERCISE PROGRAM, PLEASE CONSULT YOUR PHYSICIAN BEFORE PERFORMING ANY OF THESE EXERCISES.
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