Stretching/Flexibility 

Neck Stretches
Nod your head slowly forward, bringing your chin toward your chest. Repeat five times. Turn your head from side to side very slowly until you can align your chin with your shoulder. Repeat five times. Tilt your head slowly from side to side, bringing your ear over your shoulder...

 

Shoulder Rolls
Roll your shoulders forward, then backward in a circle. Do this for 10-15 seconds to start. Begin with little circles and progress to large circles. Do this several times during the day to relieve tension. These are good if you spend a lot of time at a computer...

 

Frontal Core Stretch
This will stretch out your sides. Stand with feet hip width apart and tighten your abdominal muscles. Shift your hips to the right while reaching overhead with your right arm. Repeat, shifting your hips to the left while reaching with your left arm. Repeat 10 times, alternating sides...

Backward Bending
This is especially good if you’ve been sitting at a desk. Stand up, placing hands on the top of buttocks, just below the waist. Keep your feet shoulder width apart with your toes turned slightly out. Bend your head, then shoulders, then back backward, letting hips go slightly forward for balance. Slowly return to standing. Repeat 10 times...

Press Up
Lie on your stomach, placing hands on the ground under your shoulders. Push up, attempting to straighten your elbows, so your back arches gently while your hips and legs remain on the ground. Don’t use your back muscles; your arms should support you, so you feel the stretch in your chest and stomach. Hold, then slowly lower yourself. Repeat 10 times...

Inner Thigh Stretch
Turn your body facing forward. Lean into the leg on the chair to feel a stretch in the inner thigh area...

 

Hamstring Stretch
Stretching the hamstring can be done sitting or standing. Keep your leg straight as you lean forward with your chest...

Standing Thread the Needle
Stand with one hand on the wall and stand on one leg, abdominals tight, back straight. Most of your weight should be through the arm on the wall. Reach under your arm pit area (3:00 o’clock) and reach out and up (10:00 o’clock). Keep weight-bearing shoulder blade down. Repeat 10-15 times, hold 5 seconds. Switch sides... 

 

Doorway Chest Stretch
Standing in a doorway placing arms as shown, with back straight; step through the door to feel stretch in the chest area. Moving the hands higher or lower will allow you to stretch more areas of the chest. Do this for 10-15 seconds. Repeat 2-3 times daily...

Wall Wash
Stand facing wall with cloth in hand. Squat down to 4:00 o’clock and back up to 10:00 o’clock area based on your range of motion ability. Repeat 10-15 times, hold each stop 1-2 seconds...