Exercises and Stretches

1. Shoulder and Side: Grab one elbow with your opposite hand
and gently pull your elbow behind your head as you bend to the side
from your hips. Hold for 10 seconds. Breathe slow, deep and rhythmically.

2. Shoulder: Place both hands shoulder width apart on a ledge
and let your upper body drop down as you keep your knees slightly
bent. To change the area of the stretch, bend your knees just a bit
more and/or place your hands at different heights. Find a stretch
that you can hold for at least 30 seconds. This will take some of
the kinks out of a tired upper back.

3. Shoulder and Chest: Another stretch for the shoulders, arms
and chest can be felt holding onto a fence or both sides of a doorway
with your hands behind you at about shoulder level. Let your arms
straighten as your body leans forward, keeping your chest and head
up. Hold stretch 15 seconds.

4. Everyday Stretch: In a standing or sitting position, interlace
your fingers above your head. Now, with your palms facing upward,
push your arms slightly back and up. Feel the stretch in arms, shoulders
and upper back. Hold stretch for 15 seconds. Do not hold your breath.
This stretch is good to do anywhere, anytime. Excellent for slumping
shoulders.

5. Calf: Lean on a solid support with your forearms. Bend one
leg and place your foot on the ground in front of you. Leave other
leg straight behind you. Move your hips forward until you feel a stretch
in the calf of your straight leg. Be sure to keep heel of the foot
of the straight leg on the ground and your toes straight ahead. Hold
a stretch for 30 seconds. Slightly bend the back knee, keeping the
foot flat. Hold 15 seconds each leg.

6. Hip Flexors and Quads: Move one leg forward until the knee
of the forward leg is directly over the ankle. Your other knee should
be resting on the floor. Now, without changing the position of the
knee or the forward foot, lower the front of your hip downward. This
stretch should be felt in front of the hip and possibly in your hamstrings
and groin. Hold the stretch for 30 seconds.

7. Hips: Hold on to the outside of your ankle with one hand,
with your other hand and forearm around your bent knee. Gently pull
the leg as one unit toward your chest. You may want to do this stretch
while you rest your back against something for support. Hold for 30
seconds. Make sure the leg is pulled as one unit so that no stress
is felt in the knee.

8. Hips and Low Back: From a bent knee position, interlace
your fingers behind your head and lift the left leg over the right
leg. From here, use your left leg to pull your right leg toward the
floor until you feel a stretch along the side of your hip and lower
back. Keep the upper back, shoulders, and elbows flat on the floor.
Hold for 30 seconds. Repeat stretch for other side.

9. Inside of Thighs: Put the soles of your feet together with
your heels a comfortable distance from your groin. Put your hands
around your feet and flex forward until you feel an easy stretch in
the groin. Bend from the hips and not from the shoulders. Keep elbows
on the outside of your lower legs for stability during the stretch.
Stretch for 20-30 seconds.

10. Front of Thighs: Lie on your left side and rest the side
of your head in the palm of your left hand. Hold your right foot with
your right hand. Pull the heel toward the buttocks while the front
of the hip points forward. Stretch for 10 seconds. Keep your body
in a straight line.

11. Back of Thighs: Slowly pull your toes back toward your
shin until you can go no further, then stop and hold the foot dorsiflexed.
Next, slowly bend at the thigh joints until you feel a stretch in
the back of the lower leg. Hold this stretch for approximately 10-15
seconds as you keep the foot dorsiflexed.

12. Hamstrings: Straighten both legs and relax, then pull your
left leg toward your chest. For this stretch keep the back of your
head on the mat, if possible, but don’t strain. Hold an easy stretch
for 30 seconds. Repeat, pulling your right leg toward your chest.

13. Upper Back: Interlace your fingers behind your head and
rest your arms on the mat. Using the power of your arms, slowly bring
your head, neck and shoulders forward until you feel a slight stretch.
Hold an easy stretch for five seconds. Repeat three times. Do not
overstretch.

14. Back: Now, pull both legs to your chest. Concentrate on
keeping the back of your head down (fig.1), and then curling your
head up toward your knees (fig. 2). Hold for 20 seconds.