Taking Care of Yourself Pt2. Stretching Program(s)

General Rules for stretching:

  1. If it causes pain, stop!
  2. Each stretch should be held for 30 seconds to 1 min.
  3. Ease in to the stretch, you should feel a stretch of about a 4/10.

Alright, So here is my stretching routine that I use in conjunction with my foam rolling.  If I can I try and do this everyday if I can, every other day if I can not make it work daily.

1. Sit and Reach Hamstring stretch. Sit and reach to try and touch your toes. If you can’t reach your toes no worries just do your best.
2. Wide leg Sit and Reach.
Butterfly Stretch
Figure 4 stretch. Make sure to point the toes of the bottom foot up. Repeat on opposite leg.
90/90 hip stretch. Turn your shoulders to face the leg where the knee is touching the ground. Repeat on opposite side.
Cross over stretch.  Lay on your back, cross one leg over the other.  Try and keep your shoulders flat on the ground. Repeat on other side.
Childs pose. Keep knees wide apart hands stretched out and push your hips back to try and touch your butt to your heels.
Hip Flexor Stretch.  Get in the kneeling position. Push your hips forward until you feel a stretch. Now raise your arm and lean back and towards the other side. Repeat on opposite leg.
Standing Quad Stretch. Repeat on both sides
Standing Calf Stretch. Stand facing the wall. take a large step back until you feel a stretch using wall for balance. Focus on pushing your back heel down to the floor. Repeat on opposite side.
Door way stretch.  Place arm against door frame with upper arm parallel to the ground. take a step forward until you feel a stretch in the chest muscles. Repeat on both sides.
Neck Stretch.  Bring your ear to your shoulder, you can apply additional pressure to increase stretch. Play around with the angle to find to optimal stretch. Repeat on both sides.


**Exercise can be inherently strenuous and potentially dangerous. Consult your physician before starting any exercise program.

We (Colin and Liz) are not responsible for injuries or health problems incurred as a result of exercise or related advice.

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