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Side neck stretches Gently lean your head to the right. Return to an erect position. Lean your head left. Always return to an erect position between stretches and never simply rotate the neck. Shoulder stretch Shrug both shoulders up to your ears, rotate them backward, and then lower them to their original position. Arm-shoulder stretch Extend your arms to either side at shoulder height. Rotate your arms in small circles, first clockwise and then counterclockwise. Arm strengtheners Hold a book or can of soup in one hand. Lift it overhead and bring it down; extend it in front of you (shoulder level) and back. Repeat with the other hand. As you get stronger, use a heavier object. Back stretch Lean forward and reach for your knees, calves, ankles, and the floor, holding each position for 1 to 2 seconds. Hip flexor strengthener Bring one knee as close to your chest as you can. Repeat with the other knee. Alternate your legs as if you were doing a high-stepping march. Quadricep strengthener/ankle stretch Sitting straight with both feet flat on the floor, lift one leg from the knee so that it is parallel to the floor. Hold the position, flex your foot, and rotate the ankle. Repeat with the other leg. |
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