306-1110 Hamilton St.
Vancouver, BC
V6B 2S2
Phone: 604 642 6464
Your Health
1) Calf Stretch
Stand facing a wall and lean into it with one foot in front of the other as shown. Keep your back leg straight and hold for 15-20 seconds. Repeat three times for each leg.
2) Quadricep Standing
Hold one leg behind you by grabbing your ankle with one hand as shown. Hold for 15-20 seconds and repeat three times for each leg.
3) Inner Thigh
Avoid leaning forward, or taking the knee of the bent leg over your toes. As you increase the stretch, the foot of the bent leg should point slightly outward.
4) Inner Thigh
Sit at a comfortable position, legs apart. Lean forward slightly until you feel a gentle pull inside the thighs. Hold for 15-20 seconds.
5) Inner Thigh / Hamstring
Sit at a comfortable position, legs apart. Lean toward one side and bend forward until you feel a gentle pull behind the thigh. Hold for 15-20 seconds. Repeat three times.
6) Groin (Adductors) Stretch
Sitting with your back straight, bring the soles of your feet together. Let your knees lower toward the floor. Hold for 15-20 seconds. Repeat three times.
7) Piriformis Stretch
Sit upright. Bend your left knee and pull it halfway to your chest. Grasp your knee with your right hand and pull it toward your right shoulder, keeping both buttocks on the floor. Hold for 20 seconds; repeat three times with each leg.
8) Back of Thigh
Bend forward until you fell a gentle pull behind the thigh. Hold for 15-20 seconds, repeat 3 times.
9) Reach
Lay on your back and reach both hands over your head with the back of one hand in the palm of the other hand. Inhale and gently push your hands up and back while keeping your back straight. Exhale and relax.
10) Reverse Lunge Stretch
Squatting down, point one foot out and somewhat perpendicular to your body. Shift upper body toward supporting foot. Hold stretch 15-20 seconds. Repeat 3 times.
11) Front Split
The front leg should be straight with its kneecap should be facing the ceiling, or sky. The front foot can be pointed or flexed. The kneecap of the back leg should either be facing the floor, or out to the side. Gently stretch and hold for 15-20 seconds. Repeat 3 times.
12a) Neck Rotations
Rotate head forward 10 times and back 10 times in small circles.
12b) Neck Side Bend
Drop your right ear to your right shoulder and then left ear to left shoulder, repeat 10 times.
12c) Neck Rotations
Look left, look right, repeat 10 times.
12d) Neck Rotations
Continued
12e) Neck Extension
Slowly raise your head until your face is pointing upward, then return to a neutral position. Repeat 10 times.
12f) Neck Flexion
Drop chin to chest and return to neutral position, looking straight forward. Repeat 10 times.
13a) Shoulder Shrug
Lift your shoulders up toward the ceiling until you feel a stretch. Hold for 15-20 seconds and relax. Repeat 3 times.
13b) Shoulder Shrug
... continued
14) Shoulder Strangle
Reach one arm across your chest and hold it in place with your opposite arm as shown. Pull your arm inward toward you. Face forward and hold for 15-20 seconds. Repeat 3 times.
15) Hand Down Spine
Reach with one hand toward the middle of your upper back. Hold your elbow in place with your other hand. Exhale and gently pull downward. Hold for 15-20 seconds. Repeat 3 times.
16) Forearm Stretch (flexors)
Hold one arm out, palm up and use your other hand to pull your fingers gently toward you. Hold for 15-20 seconds. Repeat 3 times for each arm.
17) Forearm Stretch (extensors)
Hold one arm out, palm down and use your other hand to pull your hand gently toward you. Hold for 15-20 seconds. Repeat 3 times for each arm.
18) Rotator Cuff Stretch
Pull one elbow in toward you, creating a 90° angle and keeping your arms parallel as shown. Hold for 15-20 seconds. Repeat 3 times for each arm.
19) Upward Stretch
Point both arms above your head with fingers touching (you can interlock your fingers if you like). Inhale and stretch your hands upward while maintaining a straight back.
20) Side Bends
20 Side Bends With hands above head gently lean to one side and then to the next. Hold for 15-20 seconds. Repeat 3 times for each side.
21) Shoulder Rotations
Swing arms forward 10 times and then backward 10 times in an exaggerated swimming form.
21b) Shoulder Rotations
... continued