08/30/2018
1. Hip Muscle Stretch:
Sit with both feet flat on the floor.
Lift up your right ankle and place it on your left thigh just above the knee.
Sitting up straight and tall, slowly bend forward from your hips, keeping your spine straight.
Hold this position for 30 seconds and slowly come back up remembering to keep your spine straight.
Repeat 3 times and then with the other side
2. Back Stretching:
Seated or standing, raise one arm over your head.
Place your other hand on your hip or thigh for support.
Slowly bend to the opposite side until you feel a comfortable stretch along the side of your trunk.
Hold the stretch for 15-20 seconds, then repeat 3-5 times on each side.
3. Long Spinal Stretch:
In your chair sitting firmly on the seat, place your feet flat on the floor and spread them out wide apart.
Sit up straight and tall then slowly slide your hands down your legs until they reach the floor.
Place your fingertips on the floor between your feet, and with each breath try to stretch further down until your palms are flat. Don’t worry if you can’t do this, just go as far as is comfortable for you.
Hold for 30 seconds and breathe into the stretch. Repeat 3 times.
