Chest stretch
1. Stand next to a wall. Extend your
right arm and place your
outstretched palm against the wall.
2. Turn your body away from your arm until you feel the stretch.
3. Repeat with your left arm.
Shoulder stretch
1. Lift your left arm to the level of your chest.
2. Place your right hand on your left elbow and gently pull your
left arm across your chest.
3. Repeat with your right arm.
Do the stretches slowly and gently. Stretch
to the point that you
feel a definite pulling sensation in the muscle but not to the point
of pain. Hold each position for 30 seconds.
Relax and breathe
normally.
Hamstring stretch
1. Stand and rest one leg on a chair or bench directly in front of
you.
If your balance is poor, hang on to something for stability.
2. Lean forward until you feel a stretch in the back of your thigh.
3. Repeat using your other leg.
Calf stretch
1. Place your palms on a wall and stand an arm’s length away
from it.
2. Bring one leg forward and bend
that knee while keeping the
opposite leg straight and your heel on the floor.
3. Lean forward until you feel a stretch in the back of the
opposite leg.
4. Never bend your knee so it goes past your toe. If you need to
intensify
this stretch, move your extended leg farther back.
5. Repeat with the other leg.
If you occasionally have to shorten your stretching time, begin
your preferred activity at a slow pace
and then gradually increase
your pace. Be sure to stretch well during your cool-down.
