WEEKLY
STRETCHING
Hamstring Stretch
Stand with your feet together or a foot
apart, knees slightly bent and back
straight. Slowly bend forward, reaching
toward your toes or the floor. Allow your
head to drop and your chin to tuck under
as you lean your weight into your toes.
Hold the position.
As you progress, try to straighten your
knees.
Calf Stretch
Place your right leg out in front of you with
your heel on the ground and toes flexed
toward you. Slowly reach down toward
your toes and hold position. Repeat on the
opposite leg.
Chest Stretch
Reach both hands behind you,
interlocking your fingers. Slowly try to
straighten your arms and pull your
shoulder blades together and down as you
lower your chest toward the ground. Hold
position.
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WEEKLY
STRETCHING
Quad Stretch
Stand tall with your feet hip-width apart,
core engaged and shoulders relaxed.
Bend your right leg, bringing your heel
toward your butt and grasp your right foot.
Hold position and then perform stretch on
the opposite leg.
If it’s difficult to balance on one leg, use
one hand to steady yourself with a wall or
table.
Neck Stretches
While standing, slowly and carefully stretch
your neck.
Side: Place your right arm on your head and
slowly pull your neck to the right side.
Repeat on opposite side with left arm.
Forward: Slowly tilt your head back,
allowing the front of your neck to stretch
slightly.
Back: Carefully tuck your chin under,
dropping your head forward.
Trunk Rotation
While keeping your pelvis facing forward,
carefully turn your head and upper spine
to the right. Hold position and then repeat
on the opposite side.
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WEEKLY
STRETCHING
Shoulder Stretch
Bring your right arm across your chest.
Place your opposite hand over your forearm or elbow, pushing toward your chest.
Hold position and then perform on opposite arm.
Triceps Stretch
Reach your right arm overhead and bend
your elbow so that your hand is reaching
down your back. With your other hand,
pull your elbow gently toward your back to
further the stretch. Perform on both arms.
Runner’s Lunge
Place your hands on the floor or a mat
and bring your left foot up and in between
your two hands. Extend your right leg
straight behind you with your heel
elevated. Hold position and repeat on
opposite leg.
To deepen the stretch, drop your back
knee to the mat and lean into your front
leg with your hands on your thigh.
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WEEKLY
STRETCHING
Cat/Cow
Position yourself on the floor or a mat on
all fours. Slowly raise and round your back
so that it curves up. Hold position for a few
seconds before returning to starting
position. Then, do the opposite, by arching
your back inward. Hold for a few seconds
before returning to starting position.
Cobra
Lay on the floor or a mat facedown. Place
your hands palms down on the ground
beneath your shoulders. Lift your chest off
the ground slightly by pushing through
your palms. Engage your core throughout
the stretch.
As you become more familiar with the
stretch and if your body allows it, slowly
progress to straightening your arms fully,
directing your gaze upward.
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