Page 38 - HLIF Manual

STRENGTH, ENDURANCE & FLEXIBILITY

FLEXIBILITY STRETCHES
All stretches should be held a minimum of twenty seconds without bouncing.

Hamstrings: Lie on back and straighten one leg. With your hands, gently pull it towards your head and feel
a stretch in the back part of the upper leg. Repeat with opposite leg.

Quadriceps: Stand straight and bend one of your knees. Grab your ankle below the knee with the hand on
the same side of your body. Be sure to keep the knee pointing straight down to the floor. Feel a stretch on
the front part of the upper leg. Repeat with opposite leg.

Calves: Stand close to a wall, facing it. Put one toe up on the wall and lean into the wall. Feel this stretch on
the lower part of the back of the leg. Repeat with opposite leg.

Shoulders: Put one arm out straight from the body and then cross to the opposite side. Grab the arm with
the opposite hand and pull gently. Feel the stretch on the outside of the shoulder. Repeat with opposite
arm.

Chest: Stand in a doorway with goal post arms (arms straight out to sides with elbows bent and palms fac-
ing forward). Rest your forearms on either side of the doorway and take a step through the doorway. You
should feel a gentle stretch across the chest.

Back: Lower to your hands and knees and gently sit back on your heels, keeping your arms stretched over
your head. This is called “child’s pose” in yoga. Feel the stretch in your lower back and also in your shoulder
area.

Neck: Gently bring your ear to your relaxed shoulder, then chin to your chest, then other ear to the oppo-
site shoulder. Be sure to hold each side at least twenty seconds. You should never feel pain or dizziness.

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