Full Body Stetch Exercise
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 Standing quad stretch
1. Standing with a shoulder width stance and hang onto an object for
support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your
thigh.
4. Hold for the prescribed time and repeat with the other leg.
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 Single Leg Hamstring Stretch
1. Sit in upright position. Tuck foot near groin with opposite leg
straight.
2. Bending from the hips and leading with the chest, reach down until
a
stretch is felt in back of thigh.
3. Hold for the prescribed time and then repeat with the other
leg.
4. Remember to keep the low back straight to isolate stretch in
hamstring.
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 Wall Calf Stretch
1. Place the toes of one foot up onto the wall so that your heel is
still on the ground.
2. Lean forward until a stretch is felt in your calf keeping your knee
straight.
3. Hold for the suggested number of seconds and then repeat with the
other foot.
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 Chest Stretch with bent arm
1. Place arm on a wall or any vertical object and bend elbow to 90
degrees.
2. Lean forward with your body and turn slightly away from your arm
until a comfortable stretch is felt in your chest.
3. Hold for the prescribed time and then repeat with the other side.
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 Back (fixed bar)
Grab
onto a bar with one hand and lean back with your hips to allow your
back to stretch. Hold for the recommended number of seconds and then
repeat with the other arm.
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 Posterior Capsule Rear Delt
Stretch
1. Sit or Stand in upright position.
2. Pull elbow with opposite hand until a stretch is felt in rear of
shoulder.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. While pulling elbow, be sure that forearm remains perpendicular to
floor (fingers pointing up).
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 Tricep Stretch
1. Stand or sit in upright position
2. Place hand of arm to be stretched at base of neck.
3. Grasp elbow with opposite hand and pull until a stretch is felt in
tricep (in back of arm)
4. Hold for 20-30 seconds. Repeat as prescribed.
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 Double Leg Knee to Chest
Stretch
1. Lie on back and place hands behind knees.
2. Pull both knees in to chest until a comfortable stretch is felt in
lowervback.
3. Hold for 20-30 15 seconds. Repeat as prescribed.
4. Remember to keep head relaxed on floor.
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 McKenzie Press-up Stretch
1. Lie facedown on floor
2.
Using arms, press upper body upward raising the chest keeping hips in
contact with floor. Hold for 20-30 seconds. Repeat as prescribed.
3. Keep low back and buttocks relaxed. If pain is experienced in the
low back during stretch, discontinue.
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 Standing Lateral Bend
1. Stand with legs wider than shoulder width apart.
2. Raise your arms overhead and lean to the side.
3. Make sure that you keep your body parallel and do not lean forward
or backwards.
4. Lean until a comfortable stretch is felt in your side.
5. Hold for prescribed time and then repeat to the other side.
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