Group Stretches

Head Tilt

Don’t head roll. Stand or sit straight with head over spine. At the start position, tilt your head directly to the left, drawing your left ear toward your left shoulder. Sitting on your right hand will helpwith the stretch. Hold 15-20 seconds andrepeat to the right.

Shoulder Roll

While standing or sitting, relax shoulders and neck. Roll the shoulders back then down, starting with small circles and working up to larger circles. Do 10 circles, then repeat in the opposite direction.

Arm Rotation

Hold both arms at shoulder height, extended sideways. Make 10 small backward circles, then 10 small forward circles. At each iteration throughout the day, change the rotation size.

Lateral Shoulder + Tricep

Place your right palm on your back between your shoulder blades with your elbow pointing upwards. Gently pull your elbow towards your head with your left hand. Hold this position for 10-15 seconds. Repeat with left arm.

Shoulder Blade Squeeze

Sit or stand tall with your back straight. Squeeze your shoulder blades together. Hold for 5 seconds and repeat 5 times.

Shoulder Pull Head Tilt

Grasp the right wrist with the left hand behind your low back. Gently pull the right arm down and towards the left hip and tilt your head to the left. Hold stretch for 5-10 seconds, repeat with left wrist.

Swimmer’s Stretch

Clasp hands together behind your back with your thumbs down. Straighten your arms behind you and slowly raise your arms upward.

One-Arm Cross

Comfortably stand straight. Reach across the chest as if to bring the elbow toward the opposite shoulder. Grasp the elbow and pull gently in around the body.
Hold for 10-15 seconds and repeat with opposite arm.

Palm Up Pull Back

Extend both arms to the side, parallel to the ground, the palms facing up. Squeeze the shoulder blades together as you push the arms back. Hold for 5-10 seconds.

Wide Arm

Hold both arms at shoulder height, extended sideways. Turn your hands so they face backward. Press gently backward, feeling the stretch in your bicep area. Hold for 10-15 seconds.

Chest and Pecs

At any stable wall or post, put right hand on wall with arm extended. Rotate body to the left while keeping hands in place and arms straight until stretch is felt in the chest. Hold for 10-20 seconds and repeat with left arm.

Finger/Thumb Spread

Begin with the fingers and thumb touching each otherand straight. Comfortably spread the fingers and thumb as far as you can. Repeat several times.

Thumb Extension

Bend the elbow and extend the wrist with the palm facing forward away from you. With the other hand pull the thumb back into a stretch and hold for a few seconds.

Wrist/Finger Extension 1

Place your right arm straight out in front of your body with your palm facing up. Gently pull your hand andfingers back towards you using your other hand and hold thestretch for 10-15 seconds. Repeat with your other hand.

Wrist/Finger Extension 2

With your arm straight down at your side, flex theelbow 90 degrees, palm up to the front. With your other hand, pull the fingers and wrist down and back. Hold for 5 seconds. Repeat with left hand.

Wrist Extensor

Extend right arm out in front and flex wrist downward. With your other hand, pull fingers toward you. Hold for 5 seconds. Repeat with left hand.

Extend right arm downward, cup hand, flex wrist, and rotate wrist outward. Hold for 5 seconds. Repeat with left hand.

Forearm Rotation

Begin with your arms at your side and rotate hands inwards towards body with palms up. Continue to rotate your palm outward with palms facing as far as you can docomfortably. Repeat 10-20 times.

Wrist Flexion

With your right arm straight down at your side, rotate the hand and arm inward until the palm faces back, then outward. Slowly curl your fingers into an easy fist. Then flex the wrist upward and hold for 5 seconds.

Back Arch

With legs shoulder-width apart, put both hands on back of hips. Look up while arching the back and providing support with the hands on hips. Hold stretch for 10 seconds.

Side Bend

Standing straight, cross your fingers, turn your hands inside out above your head. While keeping your base tight, lean to the left, flexing your spine, feeling a stretch in your lats and serratus muscles. Hold for 10 seconds and repeat on other side.

Cat Cow

Put your hands on knees or table. Slowly arch your back upwards until you feel a stretch in your spine and back muscles, hold for 5 seconds. Then bend back the opposite way, pushing your belly button towards the ground. Hold for 5 seconds. Repeat 10 times until back andcore are warm and stretched.

Seated Flexion

Begin sitting tall with your hands behind your neck. Gently bend forward, allowing your elbows to move towards your thighs. Move until you feel a mild to moderate pain-free stretch. Hold 10-15 seconds.

Seated Torso Twist

Arms straight out in front, rotate upper body left until tight but not 100%. Tighten your core then tilt right towards your right knee feeling stretch in spine. Then crunch, flexing the spine — NOT at the hips. Alter sides, repeat 3 times.

Abductor Stretch

Standing in a wide straddle with hands on hips. Keeping torso tight/vertical, slowly move side to side, feeling stretch in abductors. Repeat for 30 seconds. Speed up for a good abductor warm-up.

Seated Hamstring

While seated near the edge of seat, extend one foot out on the floor until the knee is straight. Slowly lean forward and reach toward the toes. Hold for a few seconds. Relax and repeat several times being careful not to lunge toward the toes. Repeat for other leg.

Seated Hip Rotation

While seated or with your back against a wall, use your hands to bring the right knee up and toward the opposite shoulder. Use the right hand to hold the knee in place and use the left hand to bring the foot to the left. Hold for a few seconds. Repeat for opposite hip.

Standing Hip Flexor

Stand facing a stable bench or elevated platform about a pace away with hands on hips. Place one foot on thebench or platform. Without letting the low back arch, (keep it straight) slowly lunge forward by bending the forward leg. Keep torso upright, rear leg straight and push hips forward. Hold stretch for 10 seconds and repeat for other leg.

Seated Overhead Hip

While sitting, cross right leg over left leg. Keeping your back straight, reach hands up and over head. Lean left and then slightly forward until stretch is felt. Hold for 10 seconds. Repeat for other side. Can bring knee to opposite shoulder for more stretch.

Standing Quad

While holding a stable support with the left hand, lift the right foot behind you. Grab the right foot with the right hand and pull up. Keep the right knee next tothe left knee. Hold stretch for a few seconds. Repeat with left foot.

Achilles Stretch

Stand with hands on a wall with left knee bent and left foot a pace in front of the right foot. Keep right leg straight and slowly lean forward towards the wall while keeping feet flat on the floor. Slowly bend knee until you feel stretch in achilles. Hold for 10 seconds, repeat for left achilles.

Ankle Stretch

Stand facing a wall about one pace away. Place right foot forward with ball of foot against the wall, toes up, flexing ankle. Gradually lean forward, keeping the leg straight. Hold 5-10 seconds. Repeat with left foot.

Calf Stretch

Stand with hands on a wall with left knee bent and left foot a pace in front of the right foot. Keep right leg straight and slowly lean forward towards the wall while keeping feet flat on the floor. Hold for 10 seconds, repeat for left calf.

Knee Circles

While holding onto a stable object for balance, stand with ankles together and knees straight. Gently push knees to the side and slowly circle both knees forward and to the other side ending with knees straight. Rotate 5-10 times in both directions.

Leg Lunge

Place left foot a large pace forward of right leg. Standing in a lunge position with your torso stable, drive weight to front leg, square hips forward, squeeze back leg glute to drive the same side forward. Hold for 5-10 seconds,repeat on other side.

Lower Leg Kick

Standing straight, quickly bend knee until heel is on or close to your buttocks. Lower the foot controlling the leg and tightening the knee until straight. Repeat 5-10 times, until knee is warm. Repeat on other leg.

Shin Stretch

While holding onto a stable support, place right foot, toes down, a pace behind the left foot. Bend forward onto the left leg while keeping the right toes in place extending the top of the right foot along the floor stretching the shin. Hold for 5 seconds, repeat with left foot.