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