Quadriceps
Stretch
1. Starting
Position: Stand straight near a wall or chair. Standing tall, bend your
right knee. Reach behind you with the right hand and grab onto the foot.
2. Movement:
Slowly pull your foot toward your buttocks until you feel a stretch in the
right quadriceps. Both thighs should be parallel to one another. Repeat
this several times and then switch sides.
Double
Anterior Shoulder Stretch
1.
Starting
Position: Standing tall, extend your arms behind your back and clasp both
hands together.
2. Movement:
Slowly extend your elbows and raise your arms until you feel a mild
stretch in the front shoulder areas.
3.
Key
Points: This stretches the front part of the shoulders and opens up the chest. Do not bend over as you are lifting your arms up. If you cannot
reach your hands behind your back, use a towel or dowel behind your back.
As your flexibility improves, you may not need it.
Cat/Camel
Stretch
1. Starting
Position: Kneel on your hands and knees forming a tabletop with your back.
Find a neutral position for your spine and keep your head at a natural
extension of your upper back.
2. Movement:
Round your back by arching it up toward the ceiling. Your head should
follow by moving downward. Hold for 30 seconds then move your navel toward
the floor by letting your back sag down while raising your head. You
should feel a stretch throughout the torso.
3. Key
Points: Do not exaggerate the movements with your head. Keep your head in
a neutral position with your spine.
Triceps
Stretch
1. Starting
Position: Place your right hand behind your right shoulder so that your
elbow is pointing toward the ceiling. Take your left hand and place it on
your right elbow.
2.
Movement:
Gently press the right elbow toward your head with your left hand until
you feel a stretch in the left triceps muscles. Hold for 30 seconds and
slowly return to the starting position. Repeat several times and then
switch sides.
3.
Check
with your doctor before starting any exercise program.
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