Wheeling Walks Challenge: Week #3

Stretching Tips

• Do not bounce
• Use slow, controlled movements.
• Stretching should be relaxing… don’t forget to breath while you are stretching. Try exhaling gradually as you perform each stretch.
• Stretching until you feel a slight tension or pulling sensation… stretching should not be painful.
• Hold each stretch for 10 to 30 seconds each.
• Don’t force a stretch beyond your comfort level. With regular stretching over time, your flexibility will improve.
• Stretch daily.

Side 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.

Ear 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.

Neck Rolls
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.

Shoulder Shrugs
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.

Shoulder Rolls
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.

Lower-Back Stretch, version#1
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.

Lower BackStretch, version#2
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.

Additional Stretches
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.

Calve Stretch
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.

Quadriceps Stretch
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 leg.