SAFE STRETCHING

SHOULDER ROLL• Rollshouldersbackinafullcircle• Rollshouldersforwardinafullcircle

NECK STRETCH• Tiltheadtoside• Maintainalongneck• Extendarmtosideforfullstretch

ROTATOR CUFF STRETCH• Placebackofhandincenterofback• Reachhandaroundtotouchfingers

ofhandonback• Changesides

BACK EXTENSION STRETCH• Feetshoulderwidthapart• Placehandsincurveofspineat

lowback• Pushhipsforward,don’ttip

headback

SHOULDER & CHEST STRETCH• Feetshoulderwidthapart• Clasphandsbehindback• Slightlyraisearmsuntilyoufeel

astretch

WRIST STRETCH• Bendwristforward• Flexwristback• Oppositehandontoptoassist

withstretch

PALM PRESS STRETCH• Palmstogether• Press&loweruntilyoufeelastretch• Donotraiseshoulders!

SIDE BENDING STRETCH• Handonewaist,otherabovehead• Leantoside,focuseyeswhereneck

feelsneutral

SIDE TURNING CHEST STRETCH• Placeonehandonoppositehip• Extendotherarm&leantowards

wallslightly• Donottwistbodyback

CAT STRETCH• Feetshoulderwidthapart• Handsonthighs• Roundback,tuckingchintochest

HAMSTRING• Bendoneknee• Extendotherleginfrontofyou&sit

backuntilyoufeelastretch• Donotextendbentkneeovertoe

QUAD• Supportbodyweight• Grabankleofonefoot&bendknee• Keepbentkneeclosetostraightleg

CALF• Stepforwardwithoneleg,bendknee

andplacehandsonthigh• Backlegisstraight• Leanforwardslightlytofeelstretch

alongbackleg,backtoepointingstraightforwardwithheelpressingdown

HIP FLEXOR• Legsasfarapartasflexibility&

balancewillallow• Slightlungedown• Tucktailboneundertofeelstretch

alongfrontofthebackhip

INNER THIGH• Bendonekneewhileextendingother

legtoside• Leantowardsbentknee• Sitbacktokeepkneefromextending

overbigtoe

For each stretch, take a deep breath, count to three, exhale, and repeat the exercise on the opposite side.

LOWER-BODY STRETCHESMID-BODY STRETCHESUPPER-BODY STRETCHES