| Stretching Exercises |
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Pectoral Stretch
Benefit: Stretches the muscles of the chest.
Action: Stand with your feet shoulder-width apart and your knees slightly bent. Clasp your hands together and place them behind you in the small of your back. Using your arms for leverage, pull your shoulders straight back. Hold this position for 15-30 seconds.
Repetitions: 2-3 times
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Upper-Back Stretch
Benefit: Stretches the muscles of the upper back.
Action: Stand with your feet shoulder-width apart and your knees slightly bent. Clasp your hands together and press forward. Without bending forward at the waist, round out your back. Hold this position for 15-30 seconds.
Repetitions: 2-3 times
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Side Stretch
Benefit: Stretches the muscles of the side, back and hips.
Action: Stand with your feet shoulder-width apart and your knees slightly bent. Place one hand on your hip and lift your other arm overhead in a smooth motion. Keeping the lower part of your body stable, press your hand toward the ceiling. Hold this position for 15-30 seconds. Repeat stretch with the other side.
Repetitions: 2-3 times
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Calf Stretch
Benefit: Stretches the gastrocnemius (calf) muscle and Achilles tendon.
Action: Stand in a forward lunge position with both feet pointing straight ahead. Keep your front leg bent with your knee over your ankle. Place your other foot behind you, keeping your back leg straight and both feet facing forward. Heels should remain in contact with the floor at all times. With a straight back, move your hips forward. A wider stride will create a greater stretch. Hold this position for 15-30 seconds.
Repetitions: 2-3 times
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