Walks Challenge: Week #3
slow, controlled movements.
should be relaxing… don’t forget to breath while
you are stretching. Try exhaling gradually as you perform
until you feel a slight tension or pulling sensation…
stretching should not be painful.
each stretch for 10 to 30 seconds each.
force a stretch beyond your comfort level. With regular
stretching over time, your flexibility will improve.
to Side Looks
Look straight ahead; slowly turn your head to one side.
Hold for 10 seconds, then return to the center. Repeat 3
times on each side.
to Shoulder Stretches
Slowly lower each ear to the corresponding shoulder; hold
for 10 seconds, then return to the upright position. Repeat
3 times on each side.
Slowly lower your chin down towards your chest. Roll your
neck toward one shoulder, hold for 10 seconds, and then
gently roll to the opposite side. Repeat 3 times.
Sitting in a chair, slowly lift your shoulders up to your
ears by squeezing your shoulder blades together hold and
tighten for 10 seconds, then release the tension. Repeat
4 to 6 times.
Put your hands on your waist; slowly rotate your shoulders
in a circular
movement forward and around. Repeat 10 times forward and
10 times back.
Sit on the edge of a stable chair with feet on the floor.
Slowly bend forward from the waist until your hands touch
the floor and you feel a stretch in your lower back. Hold
10 to 15 seconds, then slowly rise back up. Repeat 3-5 times.
Sit on the floor, and clasp your hands behind your knees.
Slowly roll backwards (be sure to do this on carpet or a
padded surface), until you are lying on your back. Slowly
pull your knees to your chest, while pressing your lower
back into the floor. Hold 10 to 30 seconds, then unclasp
your hands and lower your knees. Repeat 2-4 times.
These additional stretches may be helpful for maintaining
or improving the flexibility in your lower back and legs
and can be done if you have extra time.
While standing about 1 -2 feet from a wall, place one foot
close to the wall, and extend the other foot behind you,
in a step position. Place both arms against the wall, and
gradually lean towards the wall, keeping your back leg straight,
and ideally, your rear foot flat on the ground. Keep your
low back flat and gently press your hips forward. Hold 10-30
seconds. Repeat 2-4 times for each leg.
While standing 1-2 feet from a wall, use one arm to balance
against the wall while you use your other arm to reach behind
you and grab the opposite leg just above the ankle. Gradually
pull the leg up and back, while keeping your knees close
together. Hold 10 to 30 seconds. Repeat 2-4 times for each