SMILEY’S STRETCH-SHEET
(“Hold” each stretch for 20 - 30 seconds each)
CHEST AND SHOULDERS 1. Place one hand flat on a wall or sturdy frame with arm totally extended
Turn hips and body away from wall/frame– Switch arms
UPPER / MID-BACK Hold onto a strong vertical post/frame with one hand (or both hands)
Lean back with arm(s) totally extended, allowing weight to pull you back against gravity
Hold and switch arms if doing one at a time
BICEPS 1. Hold arm straight out, while grasping fingers with opposite hand
Pull on your fingers until you feel a good stretch in biceps and hold– Switch arms
TRICEPS 1. Reach over head, while bending your elbow down towards your head
Pull your hand behind your head with opposite hand and hold– Switch arms
QUADRICEPS 1. While standing, reach back with your right hand
Pull your right heel up to your buttocks and hold– Switch legs
or
2. Stand in front of a seat that is just below waist-level high
Bend your right leg back and place the top of your toes on the front edge of seat
Sit down on your heel and hold– Switch legs
HAMSTRINGS Place heel on a seat or wall that is about waist-level high or higher (depending on flexibility) Lean your face down towards your leg until you feel a good stretch and hold– Switch legs
or
While standing, reach down and touch your toes and hold
CALVES Step against a frame/wall with one foot at an upward angle, with other foot planted behind you for support– Lean into frame/wall and hold– Switch to other calf
LOWER BACK
Lie flat on your stomach
Keep your hips and lower body flat
Push your upper body up from the floor and hold
This stretch program, along with the flexibility notes I shared with you on Monday, should easily help you begin living life in a healthier, more flexible body.