Focus on Flexibility

Stretching can give you more freedom of movement to do the things you need and want to do.  It can also help prevent injuries.

Warning:   Experts study the way people stretch and what can cause injuries.  Sometimes what was taught years ago (for example, bouncing when you stretch) is now known to be unsafe.  Always consult an up-to-date and reputable source for stretching instructions.  (The attached stretches were approved in 1999 by national experts in exercise physiology.)

Here are some do’s and don’ts for safe and effective stretching:

DO
C	Always warm up before stretching.  Stretching your muscles before they are warmed up may result in injury.  For example, stretch after you do your regular exercise, not before.
C	Slowly stretch into the desired position.  Go as far as possible without pain.  Hold the stretch for 10-30 seconds.  The longer, the better.  Relax, then repeat, trying to stretch farther, but not so far that it hurts.
C	Do each stretch 3-5 times.  The total stretching session should last 15-30 minutes.
C	At minimum, do one of the quadriceps stretches, the hamstring stretch, and one of the calf stretches.  (See attached.)   
C	Breathe slowly and deeply during the stretches.

DON’T
C	Stretching should never cause pain.  If it does, you are stretching too far.  Reduce the stretch so it doesn’t hurt.  (Mild discomfort or a mild pulling sensation is normal.)  
C	Never “bounce” into a stretch.  Jerking into position can cause muscles to tighten and may result in injury.  Make slow, steady movements instead.  
C	Don’t “lock” your joints into place when you straighten them during stretches.  Your arms and legs should be straight when you stretch them but don’t lock them in a tightly straight position.  
C	Don’t hold your breath.

1.   Quadriceps (Front Thigh) - Standing

1.	Stand upright with one hand against a surface 	for balance and support.
2.	Flex one leg and raise your foot to your buttocks.
3.	Slightly bend the supporting leg.
4.	Exhale, reach down, grasp your ankle with one 	hand, and pull your heel toward your buttocks.
5.	Hold the stretch and relax.  
6Remember to keep your knee pointed at the ground.

2.  Quadriceps (Front Thigh) - On side

1.	Lie on your side with your hips slightly flexed.
2.	Flex one leg and bring your heel toward your 	buttocks.
3.	Exhale, swing your arm back to grasp your 		ankle, and pull your heel toward your buttocks.
4.	Hold the stretch and relax. 

 

3.  Inner Thigh

1.	Sit upright on the floor.
2.	Flex your knees and bring the heels and soles of 	your feet together as you pull them toward your 	buttocks.
3.	Place your elbows on the inside portion of both 	upper legs.
4.	Exhale, and slowly push your legs to the floor.
5.	Hold the stretch and relax.  

	NOTE: This stretch is more effective with your 	back against a wall.

4.  Hamstring

1.	Sit upright on the floor with both legs straight.
2.	Flex your right knee and slide your heel toward 	your buttocks.
3.	Lower the outer side of your right thigh and calf 	onto the floor.
4.	Place your right heel against the inner side of 	your left thigh so that a 90 degree angle is 		formed between your extended left leg and 		flexed right leg.
5.	Exhale.  Keeping your left leg straight, bend at 	the	waist, reach out toward your left ankle, and 	lower your extended upper torso onto your thigh.
6.	Hold the stretch and relax.

7.	If you can’t reach your foot, you may use a folded towel around your foot to help you do the stretch.

5.  Calf

1.	Stand upright 4-5 steps from a wall.
2.	Step back into a lunge position so that your front leg is bent in a 90-degree angle and your back leg is straight.
3.	Lean against the wall without losing the straight 	line of your head, neck, spine, pelvis, right leg, 	and ankle.
4.	Keep your rear foot down, flat, and parallel to 	your hips.
5.	Exhale, bend your arms, move your chest toward 	the wall, and shift your weight forward.
6.	Hold the stretch and relax.

6.	Calf

1. 	Sit upright on the floor with both legs straight.
2.	Cross one leg and rest it on the opposing knee.
3.	Exhale, lean forward, and grasp hold of your foot 	or use a folded towel.
4.	Exhale, keep your extended leg straight, and pull 	on your foot.
5.	Hold the stretch and relax. 

7.	Shin

I .	Sit upright in a chair or on the floor with one leg 	crossed over the opposite knee.
2.	Grasp hold on/above your ankle or heel of your 	foot with one hand.
3.	Grasp hold of the top portion of your foot with 	your other hand.
4.	Exhale, and slowly pull the bottom of your foot to 	your body (plantar-flexion).
5.	Hold the stretch and relax.

 

8.	Torso

1.	Sit upright on the floor, hands behind your hips for 	support, and your legs extended.
2.	Flex your left leg, cross your left foot over your 	right leg, and slide your heel toward your buttocks.
3.	Reach over your left leg with your right arm and 	place your right elbow on the outside of your left 	knee.
4.	Exhale, look over your left shoulder while twisting 	your trunk and gently pushing back on your left 	knee with your right elbow.
5.	Hold the stretch and relax.

9.  Low Back

1.	Kneel on all fours with your toes facing backward.
2.	Inhale, contract your abdominals, and round your 	back.
3.	Exhale, relax your abdominals, and return to the 	"flat back" position.

10.  Low Back

1.	Lie flat on your back with your body extended.
2.	Flex your knees and slide your feet toward your 	buttocks.
3.	Grasp behind your thighs.
4.	Exhale, pull your knees toward your chest/ 		shoulders and keep your low back on the floor.
5.	Hold the stretch and relax. 

CAUTION:  Upon completing the stretch, the legs should be reextended slowly one at a time to prevent possible pain or spasm.

11.  Pectoralis (Chest)
1.	Stand upright facing a corner or open doorway.
2.	Raise your arms to form the letter "T" (elbows level 	with your shoulders).
3.	Exhale, and lean your entire body forward.
4.	Hold the stretch and relax.

12.  Shoulder  - Posterior

1 .	Sit or stand upright with one arm raised to shoulder 	height.
2.	Flex your arm across to the opposite shoulder.
3.	Grasp your raised elbow with the opposite hand.
4.	Exhale, and gently push your elbow backward.
5.	Hold the stretch and relax.

 13.  Shoulder - Front

1.	Stand upright facing the edge of a door frame.  2.	Raise your arm, flex your elbow, and place your 	hand on the frame.
3.	Exhale, and turn away from your fixed arm as it 	remains on the frame, against your side.
4.	Hold the stretch and relax. 

14.  Triceps

1.	Sit or stand upright with one arm flexed, raised 	overhead next to your ear, and your hand resting 	on your shoulder blade.
2.	Grasp your elbow with the opposite hand.  
3.	Exhale, and gently push your elbow behind your 	head.  
4.	Hold the stretch and relax.

15.  Biceps

1.	Stand upright with your back to a door frame.       
2.	Rest one hand against the door frame with your 	arm rotated at the shoulder, forearm	extended, and 	your thumb pointing down.
3.	Exhale, and attempt to roll your biceps so they	face upward,
4.	Hold the stretch and relax.