Total Body Stretches

Stretch Pinciples

• Move slowly
• Don't bounce
• Hold stretches 5-10 seconds
• Breathe!
• Stretching should not be painful

Shoulder Rolls

• 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 seconrds.
• 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.

Quadriceps 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.

Backwards Bend

• Stand with hands on hips and knees slightly bent.
• Bend back, moving head and shoulder backwards.
• Return to upright position.
• Hold 5-10 seconds.
• Relax and repeat 3-5 times.