Turn your head to the side, stretching your chin toward your shoulder. Turn head back to center and repeat
to the other side.
Stand with feet shoulder width apart. Raise one arm overhead and stretch
as far as you can without bending the torso. Repeat with opposite arm.
Extend your right arm
straight out in front of you, palm downward. With the left hand, grasp the fingers of the right hand and pull back gently,
stretching the wrist and forearm. Repeat with the left arm.
Raise one arm straight up, so your
upper arm is near your ear. Bend at the elbow and let your hand fall to the back of your neck. With the other arm, reach behind
your head and place your hand on top of the bent elbow. Gently pull down and back on the elbow. Repeat with other arm.
Stand with your feet a little more than shoulder width apart. Reach your left arm overhead and bend
to the right at the waist. Repeat on opposite side.
Stand at arm's length from the wall, with the
wall at your side. Reach one arm out and place your hand on the wall. Reach the other arm around the body, stretching the
hand to the wall. Repeat on opposite side.
Stand with your feet shoulder width apart. Clasp your
hands behind your back and gently press your arms upward, keeping your arms straight.
Lie on your
back and bring one knee to your chest. Hold the knee with both hands and gently pull in. Alternate knees and repeat.
Lie on your back and bend your knees, feet flat on the floor. Let your knees fall to the right while reaching
both arms across your body to the left. Hold the stretch, then roll the hips over to the left, stretch arms to the right and
repeat the stretch.
Lower Back Reach
Sit on the floor with your legs straight out in front of you. Reach forward
toward your toes, keeping your chin up and lower back slightly arched. Try not to round the back or tuck the chin in - this
decreases the effectiveness of the stretch.
Sit on the floor, bend your knees out to the sides and bring the soles of your feet together. Place
your hands on your knees and gently press the knees toward the floor. Keep your back straight.
Lateral Hip Stretch
Sit on the floor with both legs straight in front of you. Bend your left leg and place the left foot over the right knee.
Place your right hand on the outside of the left knee and gently pull the knee toward your right shoulder, twisting the torso
to the left, until you feel the stretch in your left hip. Repeat with opposite side.
with legs shoulder width apart and the left leg slightly in front of the right. Shift your weight to the back leg (the right)
and bend the knee, turning the knee and toe to the right. Extend the left leg and place the heel on the floor, toes in the
air. Keep the back straight and bend forward at the hips until you feel the stretch in the hamstring of the left leg. Repeat
with the opposite leg.
Standing Hamstring Reach
Stand with one foot crossed over the other. Bend at the hips,
reaching toward the floor and keeping the knees slightly bent. Repeat with the opposite foot crossed in front.
Sit on the floor with your legs extended to either side so they form a "V". Bend forward, grasp your toes or
ankles, and stretch your chest toward the floor. Try to go a little lower each time you perform the stretch.
Stand about 2 1/2 feet from a wall. Place your hands on the wall and lean in, gently pushing your hips forward.
Keep your legs straight and heels flat on the floor.
Standing Calf Stretch
Stand with your feet together. Extend
one leg in front of you and place the heel on the floor, toes in the air. Keeping the back straight, bend forward at the hips
until you feel the stretch in the calf. Repeat with opposite leg.
Lie face down and reach
back with your right arm to grasp your right ankle. Pull your foot toward your buttocks. Be sure to keep your hips and pelvis
on the floor. Repeat with left leg.
Standing Quad Stretch
From a standing position, reach back to grasp your
right ankle with your right hand. Pull your foot toward your buttocks. Place your other hand on a wall or chair if you need
balance support. Repeat with left leg.