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Total Body Stretches

Try starting your work day with this routine, espcially if you do a lot of lifting and carrying.Remember, stretching should NOT hurt. Here are a few stretching principles to keep in mind. You should move slowly, try not to bounce, hold stretches 5-10 seconds and relax your body by breathing in deeply.

backward_bend
hamstring_stretch
body_reach_and_rotation
shoulder-roll

-Relax and hang arms at sides.

-Roll shoulders up and backwards 3 times.

-Repeat in the opposite direction.

body_reach_and_rotation

-Stand as tall as possible and reach arms up as high as possible.

-Rotate to the left, then to the right.

-Rotate slowly, repeating 3 times.

calf stretch

-Stand a little ways from a wall.

-Position one leg behind the other.

-Point your toes slightly outward and keep your knee straight.

-Gently lean into the wall until a stretch is felt in the back of the leg below the knee.

-Hold 5-10 seconds.

-Switch legs and repeat.

hamstring_stretch

-Place your leg on a table or chair at a comfortable height.

-Slightly bend the leg on the ground at the knee.

-Bend forward at your waist until you feel a stretch in the back of the raised leg.

-Hold for 10 seconds.

-Switch legs and repeat.

quad_stretch

-Grasp the top of your ankle and pull heel towards buttocks until a stretch is felt in front of the thigh.

-Try not to bend forward.

-Hold for 10 seconds.

-Switch legs and repeat.

backward_bend

-Stand with hands on hips and knees slightly bent.

-Bend and rotate your head and shoulders backwards.

-Return to upright position.

-Hold 5-10 seconds.

-Relax and repeat 3-5 times.