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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.

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1. Neck Side Flexion
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.

 

Neck Side Flexion Stretch
Neck Rotation  

2. Neck Rotation

Sit up straight. Slowly rotate your head to look as far over your right shoulder as you can. Hold. Then rotate your head towards the left shoulder. Hold. Repeat several times.

 

3.  Side Triceps Stretch in Standing

From a standing position, use your left hand to pull your right elbow behind your head. Now bend towards your left while your knees are slightly bent. Do not lean forward or backward. You should feel this stretch in the back of your right arm and right side. Hold. Repeat stretching of the left side/triceps.

 

 

 
Side Triceps Stretch in Standing
Chest Stretch in Doorway

4. Chest Stretch in Doorway

Stand in a doorway with your hands holding either side of the doorframe at shoulder level. Lean your body forward until you feel a stretch in your chest and front shoulders. Hold. You can vary the angle of your hands so that they are above shoulder level to stretch different areas of the chest.

 

 

 

 

 

 
  5.  Wrist Flexor 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.

 
Wrist Flexor Stretch
Wrist Extensor Stretch

  6.  Wrist Extensor Stretch
Keeping your right elbow straight, use your left hand to bend your right wrist forwards as far as you can until you feel a stretch in your wrist/forearm. Hold. Repeat with the other side.

 

 

 

7.  Back Extensors Stretch in Lying
Lie on your stomach. Raise yourself up onto your forearms. Tuck your chin in and push yourself up so as to straighten your elbows. Do not use your back muscles to help you up (strictly arm strength). Relax your back in that position. Then lower yourself back onto the floor using only your arms.
Back Extensors Stretch in Lying
Hamstring/Low Back Stretch Bending Forward

  8.  Hamstring/Low Back Stretch Bending Forward

From a standing position with the feet shoulder-width apart, bend slowly forwards from the hips. Try to keep your knees almost straight, but not locked. Relax your upper body. Go to the point where you feel a stretch in the back of your legs and then hold the position.

 

 

 

 

 9.  Upper Back Stretch in Kneeling
Kneel on a mat and reach both hands forward on the floor. Now lean back with your buttocks towards your heels. You should feel a stretch in the upper back. Hold.

 
Upper Back Stretch Kneeling
Hamstring Stretch Standing

10.

Hamstring Stretch in Standing
Put your right heel on a small step a few feet in front of you, keeping your toes pointing toward the ceiling. With both hips facing forward, lean your upper body down towards your right leg, bending from the hips, not the back. Keep your back straight and look up. Hold. You should feel this stretch at the back of the thigh and knee. Repeat with the left leg

 

 

 

11. 

Groin Stretch Sitting on Floor
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 that the other, push one knee downwards with your hand while you lean forward.


Groin Stretch Sitting On Floor
Quadriceps Stretch Standing

12.

Quadriceps Stretch in Standing
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.

 

 

 

 

 

 

13.

  Calf Stretch Against Wall
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 knee until you feel a stretch in your calf.  Hold.  Repeat on the other side.

 

 

 

 

 

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Arnprior:  623-4515

Renfrew:  432-9088


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