Virtual Fitness

Stretching Exercises

(All illustrations from Anderson 1986)

1. Sit upright on the floor.
2. Flex your knees and bring the heels and soles of your feet together as you pull them towards your buttocks.
3. Place your elbows on the inside portion of both upper legs.
4. Exhale, and slowly push your legs to the floor.
5. Hold the stretch and relax.  NOTE: This stretch is more effective with back against a wall.

1. Stand upright with one hand against a surface for balance and support.

2. Flex one leg and raise your foot to your buttocks.

3. Slightly flex the supporting leg.

4. Exhale, reach down, grasp your foot with one hand, and pull your heel towards your buttocks.

5. Hold the stretch and relax.  NOTE: This should be avoided by those with "bad knees". 

1. Lie flat on your back with your knees flexed and arms out to your sides.

2. Exhale, and slowly lower both legs to the floor on the same side.

3. Hold the stretch and relax.  NOTE: Keep your elbows, head, and shoulders flat on the floor.

1. Sit or stand upright with one arm flexed, raised overhead next to your ear, and your hand resting on your shoulder blade.
2. Grasp your elbow with the opposite hand.
3. Exhale, and pull your elbow behind your head.
4. Hold the stretch and relax.

1. Sit or stand upright with one arm raised to shoulder height.

2. Flex your arm across to the opposite shoulder.

3. Grasp your raised elbow with the opposite hand.

4. Exhale, and pull your elbow backward.

5. Hold the stretch and relax. 

1. Stand upright facing a corner or open doorway.

2. Raise your arms in a reverse "T" (elbows below your shoulders) to stretch the clavicular section of the pectoralis muscles bilaterally.

3. Exhale, and lean your entire body forward.

4. Hold the stretch and relax.

1. Stand upright 4-5 steps from a wall.
2. Bend one leg forward and keep your opposite leg straight.
3. Lean against the wall without losing the straight line of your head, neck, spine, pelvis, right leg, and ankle.
4. Keep your rear foot down, flat, and parallel to your hips.
5. Exhale, bend your arms, move your chest toward the wall, and shift your weight forward.
6. Hold the stretch and relax. 

1. Lie flat on your back with your body extended.

2. Flex your knees and slide your feet towards your buttocks.

3. Grasp behind your thighs.

4. Exhale, pull your knees towards your chest/shoulders and elevate your hips from the floor.

5. hold the stretch and relax.  CAUTION: Grasping the upper knees may result in their potential hyperextension.  Secondly, the legs should be reextended slowly one at a time to prevent possible pain or spasm.

1. Kneel on all fours with your toes facing backward.

2. Inhale, contact your abdominals, and round your back.

3. Exhale, relax your abdominals, and return to the "flat back" position. 

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