Stretch To Health Feeling better and living longer.
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Seated Overhead Side-Bending Stretch Place each hand in a loop just wider than shoulder width. Sit down with the legs crossed and arms reaching straight up overhead. Keep the strap tight by “spreading it apart” and begin to side-bend your torso. The stretch should be perceived in the torso on the opposite side of the direction you are side-bending. Once the stretch is felt hold this position for 30 seconds. Repeat this step in the opposite direction.
Seated Calf Stretch The stretch will begin in a long sitting position with your torso erect, knees straightened, feet together, and your toes pointing up. The strap should be placed around the middle of both feet. Reach forward to grab a loop in the area of your knee. Use your hands to pull the strap backwards towards you. Your feet and ankles must be relaxed. The stretch should be felt down the back of the legs. Hold this position for 30 seconds. For an isolated stretch this can also be repeated one leg at a time.
Supine Hamstring Stretch Lying on your back with the extremity to be stretched in a straightened position. The other extremity should have the knee bent with the foot flat on the floor. Place the loop around one foot. Holding the strap tight with both hands, pull your leg upward and toward you, keeping the knee straight. The stretch should be felt down the back of the leg. Hold this position for 30 seconds. Repeat this stretch on the other extremity.
Prone Quad Stretch Lying on your stomach with both knees extended place the loop around one foot. Direct the strap behind your back and overhead. Keeping the strap tight with both hands, bend the knee and pull the foot towards your buttock. The stretch should be felt in the front of the thigh. Hold this position for 30 seconds. Repeat this stretch on the other extremity. **Bonus: To isolate the stretch higher in the thigh (in the area of the hip flexor) you can repeat the stretch with the hip further extended. Do this by propping the knee 2-4 inches from the ground and repeat the same movement. The stretch will be felt more in the front of the hip.
Stretch To Health Feeling better and living longer.
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CREATING A CULTURE OF WELLNESS
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Half-Kneeling Hip Flexor Stretch Kneeling on one leg with the other leg in front resting with the foot flat on the floor. Place the loop around the foot of the extremity in the kneeling position. Direct the strap behind your back and overhead. Keep the posture erect, hold the strap tight with both hands, and begin to bend the knee by pulling the foot upward and toward your buttock. The stretch should be felt in the front of the thigh. Hold this position for 30 seconds. Repeat this stretch on the other extremity. **Note: If this provides too much pressure on the knee feel free to use a towel or cushion.
Supine Single Knee to Chest Lying on your back with the opposite leg fully extended flat on the ground. Direct the strap behind the knee of the extremity to be stretched. Reach forward and grab a loop with each hand. Hold the strap tight and begin pulling the knee upward and toward your chest. The stretch should be felt in the region of the buttock. Hold this position for 30 seconds. Repeat this stretch on the other extremity.
Supine Lateral Hip Stretch Lying on your back with both extremities fully extended flat on the floor. Place the loop around one foot. Holding the strap tight initiate the stretching position by lifting the extremity upward and toward you (like the Supine Hamstring Stretch). Maintain the knee in a straightened position throughout the entire exercise. Once in this position control the motion by slowly guiding the extremity medially and across the other extremity. The pelvis will rotate and lift from the ground and the stretch should be felt on the outside of the hip. Hold this position for 30 seconds. Repeat this stretch on the other extremity.
Supine Medial Hip Stretch Lying on your back with both extremities fully extended flat on the floor. Place the loop around one foot. Holding the strap tight initiate the stretching position by lifting the extremity upward and toward you (like the Supine Hamstring Stretch). Maintain the knee in a straightened position throughout the entire exercise. Once in this position control the motion by slowly guiding the extremity laterally out away from the other extremity. The stretch should be felt in the groin region or the inner thigh of the hip. Hold this position for 30 seconds. Repeat this stretch on the other extremity.
Stretch To Health Feeling better and living longer.
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Standing Lat and Triceps Stretch In the standing position, grab the padded loop with one hand and elevate this extremity overhead with the elbow bent (this hand should end up at the base of the neck). Direct the strap behind the back with your other hand. Using this hand gently pull down the strap toward the floor while simultaneously side-bending in the opposite direction of the extremity overhead. The stretch should be felt in the triceps and upper torso of the extremity positioned overhead. Hold this position for 30 seconds. Repeat this stretch on the other extremity.
Standing Triceps Stretch In the standing position, grab the padded loop with one hand and elevate this extremity overhead with the elbow bent (this hand should end up at the base of the neck). Direct the strap behind the back with your other hand. Using this hand gently pull down the strap toward the floor while simultaneously reaching with the elbow towards the ceiling. The stretch should be felt in the back of the arm in the area of the triceps. Hold this position for 30 seconds. Repeat this stretch on the other extremity.
Standing Chest and Biceps Stretch Standing with strap directed behind your back. With each hand grab a loop just wider than shoulder width apart with your palms facing behind you (pronated). In this position extend your arms backwards away from your body and toward the ceiling. Keep your elbows straight and posture erect. The stretch should be felt in the chest and front of the arm. Hold this position for 30 seconds.
Standing Chest and Anterior Deltoid Stretch Standing with the strap directed behind your head at the level of your shoulders. Keep the arms spread open and elbows straight. Grab a loop with each hand. Holding the strap tight extend your arms backwards and down. Keep your posture erect and chest high. The stretch should be felt in the front of the chest and shoulder. Hold this position for 30 seconds.
Stretch To Health Feeling better and living longer.
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Supine 90/90 Hamstring Stretch Lying on your back with your hip and knee flexed to 90 degrees. Slide the strap underneath the thigh just below the knee joint. Use both hands to grasp the different ends of the stretching strap. The goal is to maintain your upper thigh in this position by holding the strap. Initiate the stretch by extending your knee straightening your leg. Hold this stretch for 10 seconds. Relax bending your knee and letting it fall back to the starting position. Repeat. A stretch should be felt in posterior thigh in the area of the hamstring.
Supine Heel Slide Sitting with the strap hooked around your foot. Use both hands to grasp the different ends of the stretching strap. Gradually start to slide your upward causing your knee to bend (your foot must remain on the floor/table the entire time). Pull until you feel resistance or you reach the end range of your knee bending. Hold for 10 seconds. Repeat. A stretch should be felt in the knee.
Prone Hip Flexor Table Stretch Lying on your stomach slide yourself all the way to the side of the bed or table. Allow one leg to hang off the side of the bed and rest your toes on the floor with the knee bent. The opposite leg should be bent with the hip in a neutral position flat on the table or bed. Using the strap hook the foot and gradually start to pull your heel upward toward the buttock. Hold for 30 seconds. Repeat. A stretch should be felt in the anterior thigh and top of the hip.
Standing Dancers Quad Stretch Standing with the strap hooked around one foot. Gradually start to pull the foot upward and backward with your hands that are positioned overhead. At the same time allow your hip and thigh to extend backwards. This will result in an extension (arching) of your back. Hold for 30 seconds focusing on your balance and stability. Repeat. A stretch should be felt in the anterior thigh and top of the hip.
Stretch To Health Feeling better and living longer.
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Supine Hip Flexor Table Stretch Lying on your back slide yourself all the way to the side of the bed or table. Allow one leg to hang off the side while extending backward toward the floor. The opposite leg should be bent with your foot rested on the table or floor (for a bigger stretch pull the opposite leg up toward your chest). Use the strap to hook the foot that is hanging from the side of the table. Gradually start to pull your heel backwards. Hold for 30 seconds. Repeat. A stretch should be felt in the anterior thigh and top of the hip.
Upper Trapezius Neck Stretch Standing with the strap in one hand allow the strap to hang to the ground. Use the foot that is on the same side as the hand holding the strap and step on the strap making it taught. This should pull down on the arm causing your shoulder to depress. Initiate the stretch by side bending your head and neck to the opposite shoulder. A stretch should be felt in the side of the neck. Hold for 30 seconds. Repeat. To increase the intensity of the stretch use the opposite hand to add pressure to the head by pulling toward the opposite shoulder.
Levator Neck Stretch Standing with the strap in one hand allow the strap to hang to the ground on the opposite side of the hand holding the strap. Use the opposite leg to step on the strap making it taught. This should pull down on the arm causing the shoulder to depress. Initiate the movement by turning your head away from the extremity holding the strap and tip your head forward as if looking down toward the floor. Hold for 30 seconds. Repeat. To increase the intensity of the stretch use the opposite hand to add pressure by pulling downward and forward to the floor. A stretch should be felt in the back and side of the neck.
Supine Figure 4 Piriformis Stretch Start by lying on your back with both knees bent. Move one leg across the over resting the ankle just above the knee on the lower thigh. Wrap the loop under the thigh with the foot rested on the ground. Grasp the strap with both hands in a loop close to the thigh. Pull upward bringing the thigh and ankle towards your chest. A stretch should be felt in the glutes of the opposite thigh. Hold. Repeat.
Stretch To Health Feeling better and living longer.
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Supine Adductor Butterfly Stretch Start by lying on your back place each foot in a loop near the center of the stretching strap. Reach up with both hands and grasp a loop near the feet. Start the stretch by bending your knees and pulling your feet inward toward your groin while allowing your knees to fall outward away from each other. This should recreate a butterfly stretching position. A stretch should be felt in the inner thigh. Hold. Repeat.
Seated Low back Stretch Starting in the long sitting position with the stretching strap looped around both feet in the center arch of the foot. With your hands reach forward and grasp a loop close to your feet. With your arms pull your torso forward and relax your head and shoulders curling forward. A stretch should be felt in the low back and back of the thighs in the area of the hamstrings. Hold. Repeat.
Prone Abdominal Banana Stretch Start lying on your stomach with your hands grasped in the end padded loops. Slip each foot into a loop in the middle of the strap. Start the stretching motions by pushing both hands up overhead keeping your elbows straight. As your arms extend overhead allow your knees to bend and your back to arch creating a “banana” shape with your body. A stretch should be belt in the abdomen and front of the hips. Hold. Repeat.
Supine Double Hamstring Stretch Start by lying on your back with the stretching strap looped around both feet. Grasp a loop with each in a comfortable position with both elbows bent slightly. Keep your back flat on the ground and slowly lift both legs up in the air by pulling on the straps. Keep your knees straight. A stretch should be felt in the back of the thighs in the area of the hamstring. Hold. Repeat.
Stretch To Health Feeling better and living longer.
health matters EDUCATE
ENGAGE
EMPOWER
Standing Adductor Stretch In the standing position loop one foot into the padded handle at the end of the strap. With the hand on the same side as the looped foot grasp the stretching strap 2 or 3 loops from your foot. Kick your foot to the side outward away from your body by pulling upward on the stretching strap. Keep your knee straight. A stretch should be felt on the inner thigh in the area of the adductors. Hold. Repeat. If balance is a problem use the opposite hand to grasp a stable object to aid in stability.
