FITNESS ADVICE GUIDE

Fitness Advice Guide - Stretching Exercise Routine

In our 20s and 30s, it’s easy to forgo a regular stretching routine because, well, nothing creaks.

1. FULL BODY STRETCHING ROUTINE

1. Drop your chin to your chest and hold for 10-30 seconds.
2. Drop your chin to your right shoulder and hold for 10-30 seconds.
3. Drop your chin to your left shoulder and hold for 10-30 seconds.
4. Look over your right shoulder and hold for 10-30 seconds.
5. Look over your left shoulder and hold for 10-30 seconds.

Caution: Do not tilt the head back.This may add unnecessary pressure to your neck.

2. STANDING SHOULDER STRETCH

Grasp your right arm just behind your elbow with your left hand and gently pull arm across chest until stretch is felt in right shoulder. Hold for 10-30 seconds. Repeat with other arm.

3. STANDING TRICEP STRETCH

Place your right hand on your right shoulder blade.With your left hand, gently grasp your right elbow and press your right elbow straight up towards your head until you feel the stretch in the back of your arm. Hold for 10-30 seconds. Repeat with other arm.

4. STANDING UPPER BACK STRETCH

Place both hands together out in front of your chest. Extend your arms and push your palms forward in front of you. Lower your chin to your chest. Round your shoulder blades so you feel the stretch in the upper back. Hold for 10-30 seconds.

5. STANDING CHEST STRETCH

Open up your arms with your palms turned up. Squeeze your shoulder blades together reaching while reaching arms behind you to feel the stretch in your chest. Hold for 10-30 seconds.

6. STANDING CALF STRETCH

Begin by standing in front of an unmovable object, such as a table or wall. Place your hands on the object at shoulder width. Place right foot forward with knee bent.Keep the left leg straight and press the left heel to the floor. Feel the stretch on the lower portion of the left leg. Hold for 10-30 seconds. Repeat with other leg.

7. STANDING ACHILLES TENDON STRETCH

Begin by standing in front of an unmovable object, such as a table or wall. Place your hands on unmovable object at shoulder width. Place right foot forward, left foot back. Bend both knees slightly, keeping heels on ground. Feel the stretch near the left heel. Hold for 10-30 seconds. Repeat with other leg.

8. STANDING HAMSTRING STRETCH

Slightly bend your left leg and place your right foot on a low-to-high support in front of you. Place your hands on top of your right thigh and bend forward from the hips until you feel a stretch along the back of the right thigh. Hold for 10-30 seconds. Repeat with other leg.

9. STANDING QUADRICEP STRETCH

Slightly bend your left leg and bring your right leg up behind you. Grasp your ankle with your right hand. If you are unable to comfortably reach your ankle, grab the back of your sock or heel of your shoe, or loop a towel or stretching strap around your ankle. Gently pull the right ankle back toward the hip joint.To protect the knee, your heel should not touch your buttocks. Feel the stretch along the front of the right thigh. Hold for 10-30 seconds. Repeat with other leg.

10. SEATED TORSO STRETCH

Sit on the floor and place your right hand on floor beside your hip for support. Reach your left arm over head as you tilt your torso toward the right.Keep your buttocks on the ground and avoid bending forward or backward. Feel the stretch along the left side of the torso. Hold for 10-30 seconds. Repeat on the other side.

11. SEATED GROIN STRETCH

While seated on the floor, bend knees and place the soles of your feet together. Grasp ankles and relax knees toward the floor without using your elbows to put pressure on your knees. Feel the stretch along the inner thigh of both legs. Hold for 10-30 seconds.

12. SEATED HAMSTRING STRETCH

While seated on the floor, straighten your right leg.With left knee bent, place the sole of your left foot on the inside of your right leg. Place hands on floor behind hips and gently press torso forward directly over the right leg, keeping back straight. Feel the stretch along the back of the right leg and lower back. Hold for 10-30 seconds. Repeat with other leg.

13. SUPINE QUADRICEP STRETCH

Lying on your left side, grasp your right ankle with your right hand. If you are unable to comfortably reach your ankle, grab the back of your sock or heel of your shoe, or loop a towel or stretching strap around your ankle. Gently pull the ankle back toward the hip joint.To protect your knee, your heel should not touch your buttocks. Feel the stretch along the front of the right thigh. Hold for 10-30 seconds. Repeat with other leg.

14. SUPINE GLUTEAL AND LOWER BACK STRETCH

Lie on back, knees bent and feet flat on the floor. Place both hands behind right thigh. If you are unable to comfortably reach behind the leg, loop a towel or stretching strap around back of thigh. Gently pull leg as close to your chest as possible, feeling stretch on the right side of gluteal and low back.To protect back, keep left leg bent with foot on the floor. Hold for 10-30 seconds. Repeat with other leg.

15. SUPINE HAMSTRING STRETCH

Lie on back, knees bent and feet flat on the floor. Extend right leg up, keeping leg as straight as possible. Place both hands behind back of right leg and gently pull to feel stretch along back of right thigh. If you are unable to comfortably pull leg with hands, loop a towel or stretching strap around back of leg or arch of foot. Hold for 10-30 seconds. Repeat with other leg.

16. MAD CAT UPPER STRETCH

Begin on your hands and knees. Hands are directly under shoulders and shoulder width apart and knees are directly under hips and hip width apart. Simultaneously, drop your chin to your chest, pull your stomach towards your spine, and arch your back up like a mad cat. Feel the stretch in your upper back. Hold for 10-30 seconds.

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