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Stretching Exercises
Tips to remember while stretching
- Talk to you doctor before beginning any physical exercise routine.
- If you are experiencing any discomfort, ask your doctor to suggest specific stretches for you.
- Stretches should not be painful, go at your own pace.
- Remember to breathe throughout the entire stretch.
- Perform each stretch three times and hold each for 5 seconds.
- Take a stretch break every 30 minutes.
- Engage in regular physical exercise.
Arm Stretch to Front
- Stand with feet shoulder width apart.
- Interlock fingers at shoulder height, with arms extended out in front of you and your palms facing away from you.
- As you push your palms arms and shoulders away and to the front of you, touch your chin to your chest.
- Hold for 5 seconds.
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Trunk Rotator
- Stand with feet together and back to the wall. Stand slightly less than one arms distance from the wall.
- Twist your trunk to the right, while not moving your feet, so that you can place both of your hands on the wall behind you.
- Hold for 5 seconds.
- Repeat twisting to the left.
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Lean Back (Lower back stretch)
- Stand with feet should width apart.
- Place your hands on the back of your hips.
- Push forward through your hips while looking up to the ceiling.
- Hold for 5 seconds.
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Wrist/ Forearm stretch
- Stand with feet should width apart.
- Extend your right arm at should height with your wrist bent down.
- Place you left hand on the back of your right hand to assist the bend of your wrist.
- Hold for 5 seconds.
- Now bend your right wrist up.
- Place your left hand on the palm of your right to assist with the bend of your wrist.
- Hold for 5 seconds.
- Repeat on the left side.
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