Logo Stretches
Created by Kimberly Duren  Mar 15th, 2021

Total 8
COMMENTS


Never hold your breath when doing the exercises.
Stop any exercise that causes pain.
STANDING CALF STRETCH - GASTROCNEMIUS

Start by standing in front of a wall or other sturdy object. Step forward with one foot and maintain your toes on both feet to be pointed straight forward. Keep the leg behind you with a straight knee during the stretch.

Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the back of your leg that is most behind you.

Move closer or further away from the wall to control the stretch of the back leg. Also you can adjust the bend of the front knee to control the stretch as well.
Repeat 1 Time
Hold 30 Seconds
Complete 1 Set
Perform 1 Times a Day
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LAT DOORWAY STRETCH - LATISSIMUS DORSI

Reach overhead and hold a wall in a doorway as shown. Then bend your knees and at the waist for a stretch to your shoulder and back.

To increase the intensity of the stretch, slightly rotate your body towards the affected arm during the stretch.
Repeat 1 Time
Hold 30 Seconds
Complete 1 Set
Perform 1 Times a Day
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QUAD STRETCH 2 - STANDING

While in a standing position, bend your knee back behind and hold the top of your foot.

Next, gently pull your knee into a more bent position until a stretch is felt on the front of the thigh.
Repeat 1 Time
Hold 30 Seconds
Complete 1 Set
Perform 1 Times a Day
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TRICEP STRETCH

With your affected elbow bent and shoulder raised, use your other hand and gentley push your affected elbow back towards over head until a stretch is felt.
Repeat 1 Time
Hold 30 Seconds
Complete 1 Set
Perform 1 Times a Day
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UPPER TRAP STRETCH - HAND BEHIND BACK

Place your arm behind your back. Next, tilt your head to the side. Hold for a stretch. Return to original position and then repeat.
Repeat 1 Time
Hold 30 Seconds
Complete 1 Set
Perform 1 Times a Day
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WRIST FLEXOR STRETCH

Use your unaffected hand to bend the affected wrist up as shown.

Keep the elbow straight on the affected side the entire time.
Repeat 1 Time
Hold 30 Seconds
Complete 1 Set
Perform 1 Times a Day
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HAMSTRING STRETCH - SITTING

While sitting with your leg stretched out, reach forward with your hands towards touching your toes.
Repeat 1 Time
Hold 30 Seconds
Complete 1 Set
Perform 1 Times a Day
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PIRIFORMIS STRETCH

While lying on your back with both knee bent, cross your affected leg on the other knee.

Next, hold your unaffected thigh and pull it up towards your chest until a stretch is felt in the buttock.
Repeat 1 Time
Hold 30 Seconds
Complete 1 Set
Perform 1 Times a Day
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