Stretching
Enhance Flexibility and Range of Motion Through Gentle Movement​

• Find a quiet, open area with enough room to move comfortably. 
• You’ll need a counter, table, or chair on some stretches and a wall or doorway for others.
• Wear loose, comfortable clothing. 
• Allow 10–15 minutes for the session.

• Extend Arms: Put both arms straight out to the sides at shoulder height, forming a T-shape with your body.
• Bend Elbows:  Bring your forearms forward to form a 90-degree angle at the elbows.
• Rotate in Circles: Rotate arms in small circles with controlled forward circles with both arms simultaneously.
• Extend Range of Motion:  Begin with smaller circles and slowly widen the circles as far as comfortable without causing any discomfort.
• Feel Stretch: Do several rotations until you start to feel your arms and shoulders loosen up.
• Switch Directions:  Reverse the motion to make small backward circles.

Elbow Swings:

• Extend Arms:  Put both arms straight out to the sides at shoulder height, forming a T-shape with your body.
• Bend Elbows:  Bring your forearms forward to form a 90-degree angle at the elbows.
• Arms in Plane:  Position your hands in loose fists and palms facing down.
• Push Elbows Back:  Gently pull your elbows back as far as comfortable, squeezing your shoulder blades together, keeping your arms in the same horizontal plane.
• Move Back & Forth: Return your elbows to the starting position, then move them slightly forward if comfortable, maintaining control.
• Repeat: Continue swinging your elbows in a back-and-forth motion for 10-15 reps.

Standing Arm Shoulder Flexion:

• Position Feet:  Stand with your feet hip-width apart in front of a counter, table or chair. 
• Hand Placement:  Lean your torso forward until you reach your hand or hands onto the surface of the counter, table, or top of the chair. 
• Bend at Waist: Gently bend forward at the waist moving to 90 degrees, allowing your arm(s) to move into flexion. 
• Feel Arms Stretch:  Feel a stretch in your arms and shoulders.
• Extend to Hamstrings:  Expand the stretch to feel your hamstrings and calves.
• Hold Stretch:  Maintain position for a comfortable duration, ensuring it remains within a pain-free range. 
• Return to Standing:  Slowly return to the starting position. 
• Repeat:  Do stretch 3-5 times.  Breathe deeply and maintain focus on the movement.

Standing Pectoral & Chest Stretch:

• Position Feet: Stand with your feet hip-width apart a wall or door. 
• Extend Arms:  Put your right arm beside you parallel to the ground with your palm on the wall or door. 
• Rotate Away:  Slowly turn your body away from the wall or door.
• Feel Arm Stretch: Feel a stretch in your arms and shoulders.
• Hold Stretch:  Hold for a few deep breaths before returning to your starting position. 
• Switch Directions: Switch to your left arm and repeat the stretching exercise.
• Repeat:  Do stretch 3-5 times on each side. 
  

Side Stretch:

• Position Feet: Stand with feet hip-width apart.
• Arm Over Head: Raise your right arm overhead.
• Lock Hands:  Grasp your right hand with your left hand while holding them overhead.
• Lean Away:  Lean gently to the left, keeping your hips stable.
• Feel Stretch:  Feel a stretch along the right side of your torso.
• Hold:  Maintain stretch for 10–15 seconds
• Switch Directions: Switch to the left side.
• Repeat:  Do stretch 3-5 times on each side. 
  

Torso Twist:

• Hands on Hips:  Place your hands on your hips, keeping your shoulders relaxed and spine straight.
• Twist Torso:  Turn your torso to the right, keeping your hips and legs facing forward, and hold for a moment to feel the stretch.
• Move Back & Forth: Twist back to the center, then rotate to the left, moving smoothly back and forth for 5-15 reps per side.

Standing leg curls:

• Position Feet:  Stand tall with feet hip-width apart. Hold onto a wall or chair for balance if needed, keeping your posture upright and core lightly engaged.
• Bend Leg at Knee:  Lift your right heel toward your glutes by bending at the knee, keeping your thigh stationary and avoiding hip movement.
• Straighten Leg:  Return your right foot to the ground in a controlled manner, keeping the motion steady.
• Move in Rhythm:  Perform 10-30 curls with the right leg, then switch to the left leg, maintaining a consistent rhythm and even breathing.

Standing Knee Lifts:

• Position Feet:  Stand tall with feet hip-width apart. Keep your posture upright, shoulders relaxed, and core lightly engaged for stability.
• Raise Knee:  Bring your right knee toward your chest to about hip height, keeping your foot flexed or relaxed and maintaining balance.
• Straighten Leg: Return your right foot to the ground in a controlled manner, keeping the movement steady.
• Move in Rhythm:  Perform 10-30 knee lifts with the right leg, then switch to the left leg, maintaining a consistent rhythm and even breathing.

Seated Hamstring Stretch:

• Seatted Position:  Sit at the edge of a chair and stretch right leg out in front of you with your heel on the floor and toes up at 90 degrees.
• Set Opposite Leg:  Rest your left leg in a normal seated position with your foot flat on the floor. 
• Hip Hinge:  Hinge at your hips forward and keep your back straight. 
• Slowly Move Forward: Lean your chest forward with your head up.  If you have back issues, try doing this without leaning past 90 degrees. Don't force it.  Focus on the hip hinge.
• Feel Stretch:  Feel the movement stretch in your hamstrings and lower back.
• Hold:  Maintain forward position for 15–30 seconds.  Breathe deeply and focus on your stretch.  Slowly return to starting position.  
  
• Switch Directions: Switch to the left side.
• Repeat: Do stretch 3-5 times on each side.