LEGS Hamstring stretch
- Sit up on the floor or in your bed.
- Extend your leg. Fold in your right leg so its foot oints toward your right knee.
- Lean forward, reaching your arms above your back straight. Don't overreach to touch your toes. Hold for 15 to 20 seconds.
- Extend your right leg, fold your left, and repeat.
LEGS Butterfly stretch
- Sit with your feet touching in front of you.
- Hold your feet, leaning your elbows into the inside of your knees.
- Push down gently on your knees until you feel a stretch in your groin. Hold for 5 seconds.
LEGS Thigh stretch
- Stand facing a wall at arm's length. Place your left hand on it for support.
- Lift up your left foot behind you, and grab it with your right hand.
- Pull your left foot toward your buttocks, and hold for 30 seconds.
- Let go of your left foot, switch hands and feet, and repeat with your right leg.
LEGS Calf stretch
- Stand about a foot away from a wall. Lean against it with your forearms, and rest your head on your hands.
- Step forward with your right foot, bending that leg. Keep your left leg straight.
- Lean forward until you feel a tug in the back of your left leg. Hold for 15 to 30 seconds.
- Switch legs and repeat.
- Lie on your back on the floor or in your bed.
- Fold your legs on top of you so your knees touch your chest.
- Grab your knees, and pull them down uintill you feel a stretch in your lower back. Hold for 30 seconds
BACK Pelvic tilt
- Lie on your back on the floor or in your bed.
- Bend your knees, and plant your feet about one foot away from your buttocks.
- Press the small of your back toward the floor, and tighten your abdominal muscles. Use your hips, not your legs. Hold for 5 seconds, then relax.
