Illustrated stretching exercises pdf

The exercises illustrated here are not designed for therapeutic purposes and should not be used in place of prescribed therapeutic stretches. A simple static stretching routine. Stretch only after warming up, or after exercise , when muscles are warm. EARLY EXERCISE : Gentle exercise for mobility and stretching (especially the muscles of the legs and back) can help decrease the severity, duration and recurrence of low back pain. Try the suggested exercises on the back of this sheet.

Do not perform exercises that increase your pain.

If you find product , Deals. The neck then moves to the left, and then to the right, look up, and then down, followed by a clockwise and then an anti-clockwise rotation. It is important to note not to overdo this exercise.

The Biceps are stretched in a sitting position, feet flat on the groun knees bend. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of repetitions each. Stand with your feet pointed straight and hip-width apart. Face away from the doorway and place your shoulder an arm’s length from the doorway.

Bring the arm by the wall behind you and grasp the doorway edge with your hand. Begin on your back knees bent.

Take Lying Outer Hip Stretch the affected leg and bring it over the non affected leg, keeping shoulders on the groun applying gentle downward pressure to the knee, allowing the hip to stretch as much as you comfortably can. The routines of illustrated stretching exercises below will help improve the flexibility of your neck, shoulders and arms. Practice the exercises daily to help relieve stress and tension from long hours reading, studying or working at your desk. The detailed illustrations and lifelike figures make it easier.

Not everyone needs to do all of the following stretches. Choose any that seem right for you. This is one of the best morning stretching exercises for seniors, simply because it’s so simple.

This neck side stretch will loosen any tension in your neck and the tops of your shoulders from sleeping in the wrong position for too long, or perhaps from not having enough pillow cushion at night. Hold stretch for seconds, then slowly return to starting position. Aim to complete a set of three stretches. Perform the exercises 2-times daily. Hamstrings (fig.1) Lying on floor, pull thigh towards your chest to about 90.

Straighten your knee until a stretch is felt in back of thigh. Single Knee to Chest (fig.2) Pull knee in to chest until a comfortable stretch is felt in hip and lower back. Hip Crossover Stretch: Helps Reduce Hip Pain, Back Pain, Shoulder Pain and Knee Pain Hold this stretch for one minute on each side of your body. Lie on your back with both knees bent and your feet flat on the floor, pointed ahead.

Place your arms out to the side at shoulder level, with your palms facing down, flat on the floor. Shoulders should be lowered and relaxed. Bend head forward (looking down).

Start on your hands and knees with your head forward and your back relaxed. Exercise Bend head so that ear is moved toward shoulder. Hands should be under your shoulders.

Tuck your chin in towards your chest, tighten your stomach muscles and round your back up like a cat stretching. Then slowly lower your back and bring your head back up to the start position. Back stretching exercises Relieve muscular tension and restore balance between the spine and hip muscles. As you improve your flexibility in key muscle groups, such as the hamstrings and abdominals, you will reduce the strain on your spine.

American College of Sports Medicine recommends stretching each of the major muscle groups at least two times a week for seconds per exercise. You know that moment when you just need to stretch — maybe it’s before getting out of bed in the morning, during a long flight or right after a long run. There are some useful stretching exercises. Dynamic stretching requires a combination of strength and flexibility. In this way we can strengthen a muscle in its new range.

These stretching exercises help to increase flexibility.