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Release:
June 6, 2005
Donation Drive
'07
Proceeds
go to support the Georgia Sports Foundation and its affiliates.
You can make a difference!
Physical Activity
Tip 4: Stretching
and Flexibility
Stretching is an
important part of your workout, and should be a normal part of your
every day routine. Perform the flexibility exercises below to keep
yourself moving!
Goal:
Perform each flexibility exercise at least once a day, preferably upon
completion of your workout. Hold the stretch for a minimum of 15 seconds
each, without bouncing. BREATHE slowly and naturally. Do not hold your
breathe while stretching. Relax the stretch. Stretch one or two more
times with each stretch. Try to stretch a little further with each
stretch- only to the point of mild tension.
 Stretches
for side of neck:
- Sit or stand with arms
hanging loosely at sides
- Turn head to one side,
then the other
- Hold for 5 seconds, each
side
Repeat 1 to 3 times
 Stretches
back of neck
- Sit or stand with arms
hanging loosely at sides
- Gently tilt head forward
to stretch back of neck
- Hold 5 seconds
Repeat 1-3 times
 Stretches
side of shoulder and back of upper arm
- Stand or sit and place
right hand on left shoulder
- With left hand, pull right
elbow across chest toward
left shoulder and hold 10 to 15 seconds
Repeat on other side
 Stretches
shoulder, middle back, arms, hands, fingers, wrist
- Interlace fingers and turn
palms out
- Extend arms in front at
shoulder height
Hold 10 to 20
seconds, relax, and repeat
 Stretches
triceps, top of shoulders, waist
- Keep knees slightly flexed
- Stand or sit with arms
overhead
- Hold elbow with hand of
opposite arm
- Pull elbow behind head
gently as you slowly lean to side until
mild stretch is felt
- Hold 10 to 15 seconds
Repeat on other side
 Stretches
middle back
- Stand with hands on hips
- Gently twist torso at
waist until stretch is felt
- Hold 10 to 15 sec
- Repeat on other side
Keep knees slightly flexed
 Stretches
ankles
- Stand and hold onto
something for balance
- Lift right foot and rotate
foot and ankle 8 to 10 times clockwise, then 8 to 10 times
counterclockwise.
Repeat on other side (Note: can also be done sitting)
 Stretches
calf
- Stand a little way from
wall and lean on it with forearms, head resting on hands
- Place right foot in front
of you, leg bent, left leg straight behind you
- Slowly move hips forward
until you feel stretch in calf of left leg
- Keep left heel flat and
toes pointed straight ahead
- Hold easy stretch 10 to 20
seconds
- Do not bounce
- Repeat on other side.
Do not hold breath
 Stretches
front on thigh (quadriceps)
- Stand a little a way from
wall and place left hand on wall for support
- Standing straight, grasp
top of left foot with right hand
- Pull heel toward buttock
- Hold 10 to 20 seconds
Repeat on other side
 Relaxes
hamstrings, stretches calves, achilles, and ankles
- Stand with feet
shoulder-width apart
- Keep heels flat, toes
pointed straight ahead
- Assume bent knee position
(quarter squat)
Hold 30 seconds
 Stretches
inner thigh, groin
- Stand with feet pointed
straight ahead, a little more than shoulder-width apart
- Bend right knee slightly
and move left hip downward toward right knee
- Hold 10 to 15 seconds
- Repeat on other side
If necessary, hold on to something (chair, etc.) for balance
 Stretches
side of hip, hamstrings
- Sit on floor with right
leg straight out in front
- Bend left leg, cross left
foot over, place outside right knee
- Pull left knee across body
toward opposite shoulder
- Hold 10 to 20 seconds
Repeat on
other side
 Stretches
lower back, side of hip, and neck
- Sit on floor with left leg
straight out in front
- Bend right leg, cross
right foot over, place outside left knee
-
Bend left elbow and rest
it outside right knee
-
Place right hand behind
hips on floor
-
Turn head over right
shoulder, rotate upper body right
- Hold 10 to 15 seconds
Repeat on
other side
 Stretches
back of leg and lower back
- Sit on floor, legs
straight out at sides
- Bend left leg in at knee
- Slowly bend forward from
hips toward foot of straight leg until you feel slight stretch.
Do no dip head forward at neck
- Hold for 20 seconds
Repeat on
other side
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