Examples of Stretching Exercises
December 1, 2008 by rainier
Hamstrings :Stretches muscles in the back of the thigh.
1. Sit sideways on bench or other hard surface (such as two chairs placed side by side).
2. Keep one leg stretched out on bench, straight, toes pointing up.
3. Keep other leg off of bench, with foot flat on floor.
4. Straighten back.
5. If you feel a stretch at this point, hold the position for 10 to 30 seconds.
6. If you don’t feel a stretch, lean forward from hips (not waist) until you feel stretching in leg on bench, keeping back and shoulders straight. Omit this step if you have had a hip replacement, unless surgeon/therapist approves.
7. Hold position for 10 to 30 seconds.
8. Repeat with other leg.
9. Repeat 3 to 5 times on each side.
Alternative Hamstrings Stretch :Stretches muscles in the back of the thigh.
1. Stand behind chair, holding the back of it with both hands.
2. Bend forward from the hips (not waist), keeping back and
shoulders straight at all times.
3. When upper body is parallel to floor, hold position for 10 to 30
seconds. You should feel a stretch in the backs of your thighs.
4. Repeat 3 to 5 times.
Calves:Stretches lower leg muscles in two ways: with knee straight and knee bent.
1. Stand with hands against wall, arms outstretched and elbows straight.
2. Keeping your left knee slightly bent, toes of right foot slightly turned inward, step back 1-2 feet with right leg, heel, and foot flat on floor. You should feel a stretch in your calf muscle, but you shouldn’t feel uncomfortable. If you don’t feel a stretch,move your foot farther back until you do.
3. Hold position for 10 to 30 seconds.
4. Bend knee of right leg, keep heel and foot flat on floor.
5. Hold position for another 10 to 30 seconds.
6. Repeat with left leg.
7. Repeat 3 to 5 times for each leg.
Ankles:Stretches front ankle muscles.
1. Remove your shoes. Sit toward the front edge of a chair and lean back, using pillows to support your back.
2. Stretch legs out in front of you.
3. With your heels still on the floor, bend ankles to point feet toward you.
4. Bend ankles to point feet away from you.
5. If you don’t feel the stretch, repeat with your feet slightly off the floor.
6. Hold the position for 1 second.
7. Repeat 3 to 5 times.
