Flexibility Exercises

• 1   Full-Body Stretch

  Lying supine, extend your arms straight over your head and your legs straight out (pointing your toes) in the opposite direction. Reach; extend and hold for 10 seconds; relax. Repeat two or three times.

• 2   Full Upper-Body Stretch

  Sitting, with legs bent underneath you, reach forward with both arms extended forward while pressing your palms to the floor. This stretch can also be performed one arm at a time. Reach for 10 seconds; then relax. Repeat two or three times.

• 3   Shoulders and Outer Portions of Arms and Ribs

  While sitting cross-legged or standing upright, extend your arms over your head, pull your palms together (as shown), and stretch your arms upward and slightly backward (behind your head). Hold for 10 seconds; then relax. Repeat two or three times.

• 4   Shoulders and Middle Back

  While sitting or standing, draw your arm across your chest toward the opposite shoulder by pushing in at your elbow. Perform this stretch on both the left and right sides. Hold each stretch for 10 seconds; then relax. Repeat two or three times with each arm.

• 5   Side Stretch

  While standing with knees slightly bent, gently pull your elbow up behind your head. In the same motion, bend from the hips to the same side. Hold for 10 seconds; then relax. Repeat two or three times on each side.

• 6   Shoulder and Neck Stretch

  Leaning your head toward your right shoulder, pull your right arm down across behind your back with your left hand. Perform this exercise on both sides, holding each stretch for 10 seconds and then relaxing. Repeat two or three times on each side.

• 7   Arms, Shoulders, and Chest

  Extend your arms back behind your back, and clasp hands together. Then slowly pull your interlocked fingers upward. Hold for 10 seconds; then relax. Repeat two or three times.

• 1   Calf Stretch

  Standing slightly away from a wall or a steady support, lean on it with your arms. Bend one leg, and keep the other leg slightly bent back behind you. Move your hips forward toward the wall while attempting to keep the heel of the back leg flat on the ground. Perform the stretch on both sides, holding each stretch for 10 to 30 seconds. Repeat two or three times on each side.

• 2   Groin Stretch

  While sitting on the floor with the balls of the feet together (as shown) and the back straight, attempt to push your knees outward and toward the ground. Hold the position for 10 seconds; then relax. Repeat two or three times, performing the exercise slowly, because very little movement will elicit a stretch.

• 3   Hamstring Stretch

  While sitting with legs extended outward (slightly bent) and in the straddle position, bend forward at the hips, reach toward one leg, and hold. Then reach toward the middle, and hold; finally, reach toward the opposite leg, and hold. Perform this stretch two or three times in each of the three positions, slowly and deliberately.

• 4   Quadriceps (Thigh) Stretch

  Stretch 1: Sitting with one leg extended outward and the other leg bent in the hurdler’s position (with the foot pointing outward from the body), begin to lean slightly backward. Move slowly and deliberately, since this exercise requires little movement to elicit a stretch response. Hold the position for 10 seconds; then relax. Perform this two or three times on each side.
  
  Stretch 2: With one knee resting on the floor and the other leg out in front (the knee of the front leg should be directly over the ankle), lower the front of your hip toward the floor slowly. Hold position for 10 seconds; then relax. Perform this exercise two or three times on the right and left sides.

• 5   Ankle Rotation

  While sitting cross-legged, roll one foot in a circle clockwise and counterclockwise. Perform this exercise three or four times in each direction on both ankles.

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