STRENGTHENING THE BODY

Stretching Exercise - Advanced Stretch

Prone Abdominal Stretch (Abdomen) Lie face down on mat with palms down on mat, directly under shoulders, toes pointed. Exhale as you extend arms straight, keeping head in line with the spine. Feel mild tension through the abdominal muscles. Hold 5 seconds. Repeat 3 times.

Seated Hamstring Stretch (Back Of Upper Legs) Sit on mat with right leg extended out straight, knee soft (slight bend) and right foot flexed, left leg bent, with left foot resting next to inside of right leg. Lean forward from the hips and reach for your ankle. Feel mild tension in back of upper right leg. Hold 15 seconds, and repeat on other side.

Prone Hip Stretch (HIps, Buttocks) Kneel on mat on hands and knees. Slide right knee forward with right foot moving toward the left side of body. Slide left leg back straight with instep down, leg straight. Lower yourself down onto elbows. Right foot should be under left hip. Feel mild tension in right hip. Hold 15 seconds, and repeat on other side.

Standing Inner Thigh Stretch (Inner Thigh) Stand with legs apart, feet pointing straight ahead. Bend forward at the hips, and place both palms down on the floor. Bend right knee as you move right hand toward the right foot. Transfer weight to the right heel as left toes come up off the floor. To protect the knees, be sure that the weight is on the right heel rather than toes. Fell mild tension in the left inner thigh. Hold for 15 seconds then repeat on the other side.

Hands Down Calf Stretch (Calves) Stand with feet shoulder width apart, knees soft (slight bend), toes pointing straight ahead. Place hand down flat on floor about two feet in front of you. Step back with right leg and press right heel to the floor. Feel mild tension in the right calf. Hold 15 seconds then repeat on other side.

Standing Quadricep Stretch (Front Of Thigh) Stand holding wall or chair for balance. Bend right knee up behind you as you reach back and grasp right ankle with right hand, keeping the knee close to the body, pulling the heel towards the buttocks. Feel mild tension in front of thigh. Hold 15 seconds, and repeat on other side. BE CAREFUL NOT TO OVER STRETCH KNEE.

Front Body Cross (Shoulders) Either sitting or standing, with shoulders square, reach across body with right arm, and with left hand holding right arm just beyond elbow, press right arm closer in to the body, feeling mild tension in the shoulder. Hold 15 seconds, then repeat on left.

Behind Back Chest Stretch (Chest And Front Of Shoulders) Stand tall. Reach both hands behind you and interlock fingers together. Straighten arms. Pull shoulder blades together and down as you lift chest up, keeping neck down. Feel mild tension through chest. Hold 15 seconds.

Behind Head Tricep Stretch (Back Of Upper Arms) Either sitting or standing. Drop chin down to chest, and reach right arm straight up overhead, palm forward. Bend elbow and drop right hand to back of neck, now palm facing in. Reach overhead with left arm and grasp just below the right elbow with the left hand, gently pulling the right arm to the left. Feel mild tension in the back of the right upper arm. Hold 15 seconds and repeat on other side.

PStanding Cat Stretch (Low Back) Stand with feet shoulder width apart. Bend forward at the hips and rest hands just above knees with fingers pointing in towards each other. Tuck chin in towards chest as you round back upwards, feeling mild tension through the back. Hold 15 seconds. Release and lift up head and tail bone reversing the arch in the back to a downwards arch, feeling mild tension through the back. Hold 15 seconds.

Standing Torso Reach (Torso) Stand with feet outside shoulder width, toes pointing straight ahead. Place right hand on right hip for support and reach left arm up and overhead, bending torso to the right. Feel mile tension up through left side of torso. Hold 15 seconds. Repeat on other side.

Neck Holds (Neck) Sit tall on step or chair, holding side of chair with left hand and reach right hand over hand, placing right hand on left ear. Drop right ear down to right shoulder, stopping when you feel mild tension. Hold for 15 seconds. Release then repeat to the left.