Stretching Exercises

Doing regular stretching exercises helps you maintain a flexible and supple body. The benefits of flexibility include easier and less tiring daily activities because supple muscles use less energy, increased blood flow to the muscles, release of tension, and improved coordination through maintaining full range of motion.

Here are some basic stretching exercises to get you started. You may need individually targeted stretches based on your body's condition. Stretch only as far as is comfortable. If you experience pain with any technique, discontinue it until you discuss it with your healthcare provider.

Also, warm up first. Stretching cold muscles can actually increase your risk of injury. Even 5 to 10 minutes of walking or jogging in place works.

Shoulder Shrug

Sit straight with your shoulders relaxed. Inhale and squeeze your shoulders up toward your ears. Hold tightly for several seconds and relax as you exhale. Repeat several times.

Neck Stretch

Sitting straight, exhale and let your neck drop forward. Relax for about 2 seconds, then lift your head to the center. Let your head drop to one side, relax, and return to center. Repeat to the other side. Do the whole sequence 5 to 10 times, the more often the better.

Stretch Your Spine

Sit straight in your chair. With your hands clasped behind your head, exhale and turn slowly to the right. Look behind you, twisting as far as comfortable without strain. Hold for several seconds, and inhale as you return to the starting position. Repeat on the other side. Repeat for 10-20 times, up to 3 times a day.

Back Stretch

Lie on your back with your knees bent, keeping your feet flat on the floor. Keep both shoulders relaxed and flat against the floor. Let your knees drop to one side only as far as they will go comfortably. Relax there for a few seconds and then bring them up again. Repeat on the other side, up to five times on each side.

If your neck is uncomfortable against the floor, use a hand or pillow to support the back of your head.

Hip Flexion

Sit in a chair, facing forward. Holding the seat of the chair with your hands, lift one leg as if you were taking a step. Do not lean forward as the leg is lifting. Keep your abdomen pulled in as you lift for support. Repeat 10-20 times then do the sequence with your other leg. This builds hip strength as well as flexibility.

Hip Extension

Holding onto a table or back of a chair, grasp your foot or ankle. Let your knee dangle straight down. Move your thigh backward, then return, repeating on both sides up to 20 times.

Hamstrings

Stand upright, with your leg straight and your foot resting on a stair or low stool in front of you. Exhale, and slowly lean into your straight leg until you feel a comfortable stretch. Hold for 10-30 seconds and return to start. Repeat on both sides, several times.

Calf Stretch

Stand facing a wall with your toes almost touching it. Lean into your hands placed at shoulder height against the wall. Move one leg back only as far as you can keep that foot flat on the floor, but far enough that you can feel a comfortable stretch in your calf muscle when you lean into the stretch. Keep your toes pointing straight forward. Repeat on both sides, holding for 10-30 seconds.

Quadriceps

Holding onto a table or back of a chair, grasp your foot or ankle. Let your knee dangle straight down. Without leaning forward, move your knee backward to a comfortable stretch, hold for a few seconds, and then return. Repeat on both sides up to 20 times.