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Back (wall stretch)
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders. |
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Hips (seated)
Sit on a bench with right leg across the opposite knee. ]
Push down on the right knee and lean forward at the hips until a stretch is felt in your hip. Hold for the prescribed number of seconds and then repeat with the other leg.
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Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight. |
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Chest Stretch with bent arm
1. Place arm on a wall or any vertical object and bend elbow to 90 degrees.
2. Lean forward with your body and turn slightly away from your arm until a comfortable stretch is felt in your chest.
3. Hold for the prescribed time and then repeat with the other side.
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Low Back (lying)
Lie on your back and bring both your knees to your chest.
Pull on the back of your knees towards your head until you feel a stretch in your back. |
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Standing lateral stretch
1. Start by hanging onto a bar with one hand and raising the other hand above your head.
2. Keeping your feet on the ground bend laterally to the side. Do not lean forward or back to accomplish movement.
3. Keeping your body parallel you should feel a stretch on your side.
4. Hold for the prescribed time and repeat with the other side.
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