Stretch And Relaxation

Benefits of Stretching

• Increases flexibility
• Reduces muscle soreness by flushing out lactic acid
• Increases range of motion in the joints

Guidelines

• Warm up muscles prior to stretching
• Never stretch beyond what is comfortable for you
• Use slow, controlled movements
• Hold stretches for 20–30 seconds
• Breathe throughout the stretch
• Wear comfortable clothing
• Turn the lights low and play relaxing music
• Close your eyes and relax

Warm up

• Perform at least 5 minutes of low-impact movement
• Ex. Marching in place, thermal walk, relaxed bike ride

Stretches (all take place lying on back)

• Toe Stretch
  • Wiggle each toe several times

• Wrist and Finger Stretch
• Raise right arm to ceiling
• Gently rotate wrist, clockwise and counter-clockwise
• With arm still help upward, make the “OK” sign with each fingers several times
• Repeat with left arm

• Neck Stretch
  • Roll head to left side (left ear to mat)
  • Bring back to center
  • Gently move chin to chest, pushing back of neck to the floor
  • Roll head to right side (right ear to mat)

• Ankle Stretch
  • Bring right leg up to 90 degree angle
  • Gently rotate ankle, clockwise and counterclockwise

• Shoulder Stretch
  • Bring one arm straight across chest
  • Use opposite hand to pull arm closer to chest
  • Release and repeat with opposite arm

• Single Hamstring Stretch
  • Bend right knee, placing right foot flat on floor
  • Place yoga strap under arch of left foot, holding one end in each hand
  • Extend left leg and slowly lift it toward ceiling
  • Pull extended leg
  • Return left leg to starting position

• Inner thigh stretch
  • Start with knees bent and feet flat on floor
  • Place soles of feet together, allowing knees to fall open to floor

• Glute stretch
  • Start with knees bent and feet flat on the floor
  • Place yoga strap behind left thigh
  • Place your right ankle on your left knee
  • Gently pull strap toward chest while lifting left foot off floor
  • Release and repeat on other leg

• Diagonal Hip Stretch
  • Place yoga strap under arch of left foot, holding ends in left hand
  • Extend leg toward ceiling
  • Slowly allow left leg out to fall toward floor on left side
  • Return to starting position
  • Slowly allow left leg to fall across your body to the right
  • Avoid allowing your left hip to roll over your right hip
  • Release and repeat on other leg

• Low Back Stretch
  • Bring right knee in toward chest
  • Holding under the knee, lace fingers
  • Release and repeat with other knee
  • Variation
    • Bring both knees in toward chest together

• Back Massage
  • Bring both knees in to chest together
  • Hold behind knees, lace fingers
  • Gently rock from side to side, massaging back

• Full Body Stretch
  • Fully extend arms behind head and reach fingertips to wall behind you
  • Fully extend legs and stretch to opposite wall