Great Stretches to complete at home or in a gym

Yoga - Morning Stretch

•Lie face up, arms by side, palms down

•Inhale, bring arms overhead & lift spine off the floor

•Point toes. Extend legs & arms away from each other

•Exhale, bring arms back to side, release lumbar spine to the floor

•Repeat 10-20 times

•This is a rhythmic movement practiced with the breath.

Yoga - Downward Dog

•Lie face down, hands flat on the floor beside shoulders

•Feet hip width apart with toes flipped under

•Exhale, push hips up, keep tailbone high

•Back flat, arms straight, head between upper arms

•Knees straight or slightly bent, drop heels toward floor

•Hold for 5 breaths, exhale & lower

Downward Dog (Abdominals)

•Begin in a push up position, hips close to floor •Press hips up & back

•Form a V position from hands to feet

•Keep arms & legs straight

•Pause, lower & repeat

Cobra Stretch

•Lie face down, feet & legs together, toes pointed

•Hands flat on the floor, elbows by side

•Inhale, push pubic bone into the floor

•Slowly extend elbows, lift chest & head & gaze upward

•Pull shoulder blades down & back

•Hold for 5-8 breaths

•Exhale, slowly lower head to the floor, relax completely

Hip Flexor - Quadriceps Stretch - Kneeling

•Kneel in lunge position

•Reach behind & grasp ankle

•Pull ankle toward buttock

•Ensure torso is in an upright position

•Hold something for support if necessary

•Contract abdominals and buttocks to increase stretch

Hip Flexor Stretch - Exercise Ball

•Split stance, trailing leg onto top of stability ball •Maintain an upright posture

•Contract abdominals to tilt pelvis backward •Allow trailing leg to move backward

Hip Flexor Stretch - Lateral Flexion

•Kneel in lunge position

•Hand of kneeling leg stretched overhead •Laterally flex toward other side

•Keep hips facing the forward

Hamstring Stretch - Standing

•Stand

•Raise one leg onto box or bench

•Hips pointed towards elevated foot

•Upright posture, lean forward over elevated leg

Hamstring Stretch - Kneeling Lunge

•Kneel in lunge position

•Place chest on front thigh, hug thigh

•Sit back onto heel

•Variation: Move front foot forward, lift toes up

Glute Stretch - Seated 90-90

•Sit on floor

•Both knees flexed to 90 degrees

•One foot in front of the body the other behind •Lean forward over front leg

Glute Stretch - Standing/Bench

•Stand facing hip height bench

•Place one leg flat onto bench with knee bent to 90 degrees

•Knee positioned in front of hip

•Hips square to bench

•Stand tall, lean forward to increase stretch

Adductor Stretch - Semi Kneeling

•Kneel on one knee

•Other leg straight & extended laterally

•Upright posture

•Lean toward extended leg to increase stretch

Hip Abduction - Kneeling

•Begin in an upright kneeling position

•Extend one leg sideward, knee slightly bent, foot on the floor

•Lift foot upward

•Pause, lower & repeat

•Maintain balance throughout or hold for support if necessary

Foot - Massage - Golf Ball

•Remove shoes

•Sit with foot resting on a golf ball or similar

•Move the foot back & forth, rolling the ball around the sole of the foot

•Vary pressure, concentrate on the arch of the foot

•Relax after 30-40 seconds & repeat

Foot Stretch - Kneeling

•Kneel on toes

•Sit onto heels

•Lean backward to increase the stretch

Neck & Arm Stretch - Neural

•Stand or kneel

•Hang arm down by side, bend back wrist & fingers

•Point fingers backward

•Laterally flex head toward opposite shoulder

•Do not hold this stretch

Neck Stretch - Lateral Flexion, Assisted

•Sit on one hand

•Opposite hand on head

•Pull head to the side, ear toward shoulder