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Flexibility

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Name Description Example
Standing hamstring stretch Place your right heel on a step (or in front of you on the floor) with the knee slightly bent. Lean forward placing your hands on the left leg. Your left leg knee will be slightly bent (this is the leg that is supporting your body weight) As you lean forward, your lower back should curve slightly inward. Try to press the buttocks and back up pushing the hips away front the front knee. Get to the point of a mild stretch and hold for 30 seconds.
Seated hamstring stretch - modification Sit on the chair with the right leg extended and the left leg bent (the left knee will be next to your chest). Slide the bent leg down to stretch the right hamstring keeping the chest pressed against the thigh of the left leg. Your lower back should be slightly curved. Make sure you don't round the upper back (if you keep your chest pressed against your knee, the upper back will be OK). Get to the point of a mild stretch and hold for 30 seconds.
Seated Hip Rotator stretch Sit on floor or mat and cross lower leg over thigh of straight leg. Push knee toward floor. Hold stretch. Repeat with opposite side.
Standing quad stretch Pull your leg straight back, with the knee bent and the thigh straight up and down, next to the supporting leg. During this muscle stretching, don´t pull the leg back and to the side, which stresses the knee, and don´t lean forward, which reduces range of motion and decreases stretching effectiveness.
Standing calf stretch Lean against a wall with you palms forward, step back with the leg to be stretched, knee straight, then keep your heel down and push your hips forward until you feel the stretching in your calf.
Standing chest stretch Stand tall with hands clasped behind your back. Pull shoulders back and inhale deeply. Count slowly to 15 while breathing deeply. Relax.
Shoulder Stretch Place right hand on your left shoulder. With left hand grab the elbow of your right arm. Pull your right elbow across your body until you feel a stretch in your right shoulder. Hold stretch while counting slowly to 15 and breathing steadily. Relax. Repeat on the other side.
Rear Neck stretch Sitting in a chair, slowly tilt your head forward, touching your chin against your chest. Hold for 30 seconds and relax.
Lateral Neck stretch Sitting in a chair, take you ear down towards your right shoulder. Hold for 30 seconds and relax. Repeat for left side.
Neck stretch Sitting in a chair, lift your sternum and chin towards the ceiling. Allow the head to drop back as far as comfortable. Hold for 30 seconds and relax.
Lower Back stretch Sit toward edge of chair with feet placed hip width apart. S tailbone under, beginning at the base of the spine, rounding lower back, then upper back, finally lowering chin towards chest.
Cat stretch Arch your back like a cat, then relax and let it sag toward the floor. Don´t move your arms or legs while stretching, just your back.
Dog stretch Sit toward edge of chair with feet placed hip width apart. Lengthen tailbone down, beginning at the base of the spine, arch back, then upper back, finally rolling your shoulders back.