Stretching exerciSeS ... Stretching exerciSeS general guidelines ¢â‚¬¢...

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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

  • 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.