STRETCHES

BICEP-

Take both arms out to the side with palms out and fingertips pointed up.  Squeeze shoulder blades together to feel a deeper stretch.  Repeat on opposite arm.

TRICEP-

Take the right arm up and over your head placing your hand on your upper back.  With the left hand pull down gently on the right elbow until you feel a stretch.  Repeat on opposite arm.

SHOULDER-

Take the right arm across your body, palm facing towards your body.  With the left hand holding either above or below the elbow joint, pull the right arm into your body until a stretch is felt.  Repeat on opposite arm.

BACK-

Place both arms in front of the body and arch your back by pulling the shoulder blades away from each other.  Hold 5-10 seconds and release.

BACK-

Lie on your back with knees bent and feet flat on the floor.  Use your hands to pull your left leg to your chest and then slowly pull your right leg to your chest.  Grasp both knees and pull them towards your shoulders.

CHEST-

Place both arms in back of the body and open up your chest cavity.  Hold 5-10 seconds and release.

CHEST-

Stand in a doorway and place both palms on either side of the doorway.  Slowly walk forward and extend arms out behind you until a stretch is felt.  Hold and release.

QUADRICEPS-

Stand next to a secure object to hold for balance.  Grasp ankle lightly and pull heel toward buttock until a stretch is felt in front of thigh.  Repeat on opposite leg.

HAMSTRINGS-

Stand with feet shoulder width apart and extend the right foot out slightly.  Bring the right toe up towards the ceiling.  Place hands on your upper thigh lightly and bend the left leg.  Bring the upper body forward and gently sit into the stretch.  Repeat on the opposite leg.

HAMSTRINGS-

Sit on ground and tuck one foot near groin with opposite leg straight.  Reach down until a stretch is felt in back of thigh.  Hold 5-10 seconds and release.

INNER THIGH-

Sit on the ground and pull heels together and pull feet toward groin until a stretch is felt in groin and inner thigh.  Keep back straight and shoulders relaxed.  Hold for 5-10 seconds and release.

OUTER THIGH-

Sit on the ground and pull heels together and push feet out away from groin.  Slowly lean forward, rolling your back, and dropping your head.  Hold for 5-10 seconds and release.

NECK ROLL-

With a straight back and tight abdominals, bring your chin to your chest.  Slowly roll your neck to the right where ear is above shoulder, hold and then bring neck back to starting position.  Repeat on the opposite side.  Do not roll neck to the back to protect yourself from injury.

SAFETY TIPS:

·         DO NOT bounce when you stretch.  Reach and hold for 5-10 seconds.

·         KEEP movements slow and controlled.

·         STRETCH to the point of pressure NOT pain.