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To stretch quadriceps front thigh: Side View To stretch back of neck and shoulder muscles: Tuck chin in and down to chest. To stretch hamstring muscles back thigh: This publication covers types of stretching and includes instruction on shoulder stretching exercises pdf download to stretch different muscle groups.
Clasp hands behind back and straighten arms as much as possible. Everyone shoulder stretching exercises pdf download a certain amount of flexibility or range of motion in the joints. National Center for Chronic Disease Prevention and Health Promotion Click here for more information on strength training to increase muscle strength, maintain bone cownload, reduce disease symptoms, and improve balance, coordination and mobility.
Sit straight in chair. Repeat twice for each leg. Before beginning this or any exercise regime, be sure to check with your medical doctor for consent to begin.
Stretching Toward Better Health — Publications
To stretch the gastrocnemius calf: Grab one elbow with the opposite hand and sttretching pull your elbow behind your head. Sitting straight, wrap arms around chair back. Precautions While you are stretching, you must remember to continue to breathe.
Keep chin down and try to pull head back. Hold for six seconds, then relax. Repeat sequence four times. Hold each position shoulder stretching exercises pdf download seconds by counting, etc. Grab leg just behind the knee with both hands and pull knee toward your chest. With knees together, bend forward and stretch toward the floor or toes. Bend one leg and place foot on floor in front of you, leaving other leg straight behind you.
There are two types of stretching.
While you are stretching, you must remember to continue to breathe. This type of stretch is recommended for stretching exercises. How to Stretch To properly stretch a muscle, you should try to lengthen the muscle to a point where you just feel the muscle stretching.
These exercises will relax muscle tension and strain caused by sitting in one place or position for a long time. Lean slightly forward pdd arms and hands extended toward ankle of straight leg.
Turn head to right as far as stdetching will go, and hold six seconds. Using hands, gently spread legs further apart.
Or sit normally in chair and spread legs to exercise. Find an easy stretch, hold for six seconds, then relax for five seconds. To stretch upper hamstring and buttock muscles: Hold six seconds, shoulder stretching exercises pdf download relax and repeat on right side.
Push lower back toward floor. Holding your breath during a stretch exercses increase your blood pressure above safe levels. Probably your first stretch of the day is done just before or just after you get up.