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The goal of this stretching program is to increase your flexibility and to help you warm-up and prepare your body before an exercise or sport.

Stretches should be done slowly and should NOT BE PAINFUL.

For maximal efficacy: Hold 30 seconds and repeat 5 times

Minimal requirements: Hold 10 seconds and repeat 3 times

CAUTION:  If you have any health concerns, consult your physiotherapist or your doctor before proceeding.  If you feel any pain or unusual sensations (tingling, numbness, dizziness) with any of these exercises - STOP IMMEDIATELY and seek medical advice.

1. 

 Neck Stretch

Looking directly ahead of you put one hand across your head, placing your hand on the opposite side of your face. Use your hand to pull your head gently down towards your shoulder. When you feel a stretch, hold. Repeat to the other side.
2.  Hip Flexor Stretch in Standing
From the standing position, take a step forward with your left leg while keeping the right leg straight.  Now bend the knee of the left leg until you feel a stretch in the front area of the right hip.  Make sure the left foot is beneath the left knee or slightly in front of it.  Hold.  Repeat with the other side.
3.  Groin Stretch

Sit on the floor with the soles of your feet together. While holding your toes, lean your upper body forward, bending from the hips. If you do not feel a stretch in the groin, try to keep your knees further down towards the floor and bring your heels closer to your seat. Hold. To isolate one side of the groin more than the other, push one knee downwards with your hand while you lean forward..
4.  Hamstring Stretch
Place right leg flat on table while the left leg stays put on the floor.  Keep the right knee straight during the stretch.  Keep the arch in your back as you reach to touch your toes.  Repeat with the other side.
5. Quadriceps Stretch

Stand with your left hand holding onto something stable for balance. Using your right hand, grab onto your right foot and pull your heel in towards your buttocks. Keep your knees close during this stretch. If you do not feel a stretch in the front of the right hip and thigh, pull your right knee further back behind the left knee. Hold. Repeat with the left side.
6. Gluteus Maximus Stretch
Lie on floor or mat. Bend knees with feet on floor. Cross right leg over thigh of left leg. Grasp back of thigh of left leg with both hands. Pull leg toward torso. Repeat with opposite leg.
7. Calf Muscle Stretch

Stand a few feet from a wall and put both your hands on it at shoulder level. Step back with your right leg, keeping it straight, while the left knee bends. With both heels on the floor, lean forward by bending your left knee until you feel a stretch in your calf. Hold. Repeat on the other side.
8.  Low Back/Hip Stretch

Lie on your back with the left leg straight out and the right knee bent at a 90° angle. Use your left hand on the outside of the right knee to pull the right leg across the left leg, and downward to the floor. Turn your head towards an outstretched right arm. You should feel the stretch in the lower back and outside of the right hip. Hold. Repeat for the left side.
9.  Shoulder Stretch

Face a wall and put your right hand on the wall at shoulder level.  Now turn your body and head to the left, away from the wall.  Hold.  Repeat with the opposite side.
10.  Triceps Stretch
With your arms overhead, use your left hand to pull the right elbow behind your head. You should feel the stretch in your right triceps. Hold. Repeat with the left arm.
11.  Wrist Stretch

Keeping your right elbow straight, use your left hand to bend your right wrist backwards as far as you can until you feel a stretch in your wrist/forearm. Hold. Repeat with the other side.  Then, bend your right wrist in the opposite direction until you feel a stretch.  Hold.  Repeat with the other wrist.

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Arnprior:  623-4515

Renfrew:  432-9088


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