Stretching exerciSeS...Stretching exerciSeS general guidelines • Perform stretching exercises at...

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STRETCHING EXERCISES General Guidelines Perform stretching exercises at least 2–3 days per week and preferably more Hold each stretch for 15–20 seconds Relax and breathe normally Stretching is most effective when muscles are warm such as after a warm-up or exercise session Neck Stretch: Side Face forward with shoulders relaxed Twist head to one side, trying to look over your shoulder Return to center, repeat on other side Side Stretch Stand with legs shoulder width apart, hands on hips Lean to side without twisting the trunk until a stretch is felt Bring arm over head toward bend for an added stretch Return, repeat on other side Neck Stretch: Forward Face forward with shoulders relaxed Drop head forward to chest Do not force the stretch Return and repeat Shoulder Rolls Seated or standing Roll the shoulders backwards and forwards in a circular motion, lifting towards the ears

Transcript of Stretching exerciSeS...Stretching exerciSeS general guidelines • Perform stretching exercises at...

Stretching exerciSeS

general guidelines• Perform stretching exercises at least 2–3 days per week and preferably more• Hold each stretch for 15–20 seconds• Relax and breathe normally• Stretching is most effective when muscles are warm such as after a warm-up or exercise session

neck Stretch: Side• Face forward with shoulders relaxed• Twist head to one side, trying to look over your shoulder• Return to center, repeat on other side

Side Stretch • Stand with legs shoulder width apart,

hands on hips• Lean to side without twisting the trunk

until a stretch is felt• Bring arm over head toward bend for

an added stretch• Return, repeat on other side

neck Stretch: Forward• Face forward with shoulders relaxed• Drop head forward to chest• Do not force the stretch• Return and repeat

Shoulder rolls• Seated or standing• Roll the shoulders backwards and forwards in a

circular motion, lifting towards the ears

Leg extension• Sit on the edge of a chair or on the floor with

leg out straight• Heel on the floor, toe pointing toward the body• Bend at the hip, lean forward until a stretch is felt

in the back of your thigh• Repeat with opposite leg

Knee Press• Sitting on chair, place ankle on opposite knee• Press down on raised knee to stretch inner thigh• Repeat with opposite leg

Lower Back Stretch• Lie on your back with knees bent, keeping your

feet on the floor• Keep both shoulders relaxed and flat against

the floor• Arms out to a T position at shoulder height• Let knees drop to one side as far as they

go comfortably• Relax there for a few seconds, then bring

your knees up to starting position• Repeat on the opposite side, up to five times

on each side

thigh Stretch• Stand with support against wall or chair• Gently pull foot with same-side hand, bringing heel

toward hips; should feel a stretch in front of thigh

calf Stretch• Standing position• Hands supported on wall, front knee bent, back knee straight• Keeping both heels on floor, lean into the wall to feel stretch

in calf• Repeat with leg positions switched

CD-28977-11

For more information on lifestyle changes for better heart health, visit uwhealth.org/heartandvascular.

Strength exerciSeS with reSiStance bandS

Perform _______ set(s) of ________ repetitions of each exercise, 2–3 times per week on non-consecutive days.

general guidelines• All exercises can be performed while sitting in a chair, if needed.

• Do each movement carefully and under control.

chest Press• Sit tall and wrap the band behind your back,

bring ends underneath the arms• Grasp ends of band at shoulder level• Keeping shoulders down, away from the ears• Extend your arms forward until arms are straight,

without “locking” the elbows• Hold and slowly return

triceps extensions• Hold both ends of band stationary at shoulder height• Straighten one arm while keeping your other arm still• Hold and slowly return hand to shoulder • Repeat with the opposite arm

Seated rows• Wrap band around one or both feet; hold one end

of band in each hand• Pull elbows straight back keeping wrists straight

bicep curls• Begin by standing on the middle of the band under

one or both feet• Hold ends of band in each hand, arms straight staying

close to body• Bend your elbows, lifting the band toward your shoulders• Hold and slowly return

Upright rows• Begin by standing on the middle of the band under one

or both feet• Grasp both ends of the band in each hand at waist level• Pull band upward toward your chin, lifting elbows, keeping

your hands close to your body• Hold and slowly return

Shoulder Shrugs• Stand on middle of band; grasp ends of band at

your side, taking up extra slack• Keep your elbows straight and lift your shoulders

upward, toward your ears• Hold and slowly return

Seated crunch• Sit tall with resistance band wrapped around back of chair• With band held across the chest, lean forward against

resistance of band• Hold and slowly return

diagonal Shoulder Flexion• Grasp band in each hand, begin with arms straight

by your side• Pull up and away from side, bringing arms up to

shoulder height• Hold and slowly return

chair Squats• Stand tall with a chair behind you and step on

middle of band with both feet• Grasp ends of band in each hand, bring hands up

to hip level (or higher to add more resistance)• Squat down only as far as you feel comfortable,

keeping knees behind your toes • Hold and slowly return

CD-28977-11

For more information on lifestyle changes for better heart health, visit uwhealth.org/heartandvascular.

Strength exerciSeS with Free weightS

Perform _______ set(s) of ________ repetitions of each exercise, 2–3 times per week on non-consecutive days.

general guidelines• Lift slowly and in control.• Breathe out through the mouth when lifting and breathe in through the nose when lowering weights.• Never lock arms into straight position—keep a slight bend in the elbows.

wall Pushups• Stand arm’s length from wall with feet shoulder

width apart• Without bending at the waist, place arms on the

wall at shoulder height• Bend elbows to bring your nose toward the wall• Then, push away from wall back to standing position,

keeping hands on wall

triceps extensions• Stand with chair in front of you, bend at waist and place

a hand on chair for support• Hold weight in the other hand and bring elbow up high,

keeping your arm close to your body at a 90 degree angle• Straighten your arm and push the weight backwards;

try to keep shoulder still• Slowly, lower weight to starting position, keeping the

elbow high

Bent rows• Stand with chair in front of you, bend at waist and place

a hand on chair for support• Hold weight in the other hand and keeping arm

close to your body bring your elbow up and back, (like starting a lawnmower)

• Lower slowly to starting position, repeat with the opposite arm

Bicep curls• Drop arms to your sides, palms face forward• Keeping elbows at your sides, bring your weights

toward your shoulders• Hold and return slowly to starting position

Upright rows• Start with weights in front of you, palms facing thighs• Keep weights close together • Raise the weights to chin level, keeping them close to

the body• Hold and then slowly lower weights to starting position

Shoulder Shrugs• Stand with feet at shoulder width, knees slightly bent,

back straight• Drop arms to your sides, palms facing in • Lift shoulders toward your ears, then relax

Seated crunch• Sit at the edge of a chair• Place the tips of your fingers on the edge of your head• Inhale to prepare, exhale bringing your right knee off the ground • Simultaneously, rotate your torso, bring your left elbow to your right knee• Return to starting position and twist to the opposite side

Diagonal Arm raise• Drop arms to side• Thumbs should face down (like your emptying a can)• Raise arms up in a V-Shape,45-degree angle from

your body

chair Squats• Stand with feet shoulder width apart with a chair

behind you• Squat down only as far as you feel comfortable,

keeping knees behind the toes• Slowly return back to standing position

CD-28977-11

For more information on lifestyle changes for better heart health, visit uwhealth.org/heartandvascular.