SAFE STRETCHING · upper-body stretches mid-body stretches lower-body stretches. created date: 3/15/2012 10:19:17 am ...
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SAFE STRETCHING
SHOULDER ROLL• Rollshouldersbackinafullcircle• Rollshouldersforwardinafullcircle
NECK STRETCH• Tiltheadtoside• Maintainalongneck• Extendarmtosideforfullstretch
ROTATOR CUFF STRETCH• Placebackofhandincenterofback• Reachhandaroundtotouchfingers
ofhandonback• Changesides
BACK EXTENSION STRETCH• Feetshoulderwidthapart• Placehandsincurveofspineat
lowback• Pushhipsforward,don’ttip
headback
SHOULDER & CHEST STRETCH• Feetshoulderwidthapart• Clasphandsbehindback• Slightlyraisearmsuntilyoufeel
astretch
WRIST STRETCH• Bendwristforward• Flexwristback• Oppositehandontoptoassist
withstretch
PALM PRESS STRETCH• Palmstogether• Press&loweruntilyoufeelastretch• Donotraiseshoulders!
SIDE BENDING STRETCH• Handonewaist,otherabovehead• Leantoside,focuseyeswhereneck
feelsneutral
SIDE TURNING CHEST STRETCH• Placeonehandonoppositehip• Extendotherarm&leantowards
wallslightly• Donottwistbodyback
CAT STRETCH• Feetshoulderwidthapart• Handsonthighs• Roundback,tuckingchintochest
HAMSTRING• Bendoneknee• Extendotherleginfrontofyou&sit
backuntilyoufeelastretch• Donotextendbentkneeovertoe
QUAD• Supportbodyweight• Grabankleofonefoot&bendknee• Keepbentkneeclosetostraightleg
CALF• Stepforwardwithoneleg,bendknee
andplacehandsonthigh• Backlegisstraight• Leanforwardslightlytofeelstretch
alongbackleg,backtoepointingstraightforwardwithheelpressingdown
HIP FLEXOR• Legsasfarapartasflexibility&
balancewillallow• Slightlungedown• Tucktailboneundertofeelstretch
alongfrontofthebackhip
INNER THIGH• Bendonekneewhileextendingother
legtoside• Leantowardsbentknee• Sitbacktokeepkneefromextending
overbigtoe
For each stretch, take a deep breath, count to three, exhale, and repeat the exercise on the opposite side.
LOWER-BODY STRETCHESMID-BODY STRETCHESUPPER-BODY STRETCHES
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