MEMBER’S STRETCHING EXERCISES

Hold all stretches for 10-30 seconds and repeat 3 times.

You should reach a point of slight discomfort but not pain.

Behind the legs

 Keeping legs in straight position with out allowing knees to bend
reach down slowly until maximum stretch position and hold

Inner thighs

 Feet wide and then slowly reach down between

pelvis until maximum stretch position and hold

Back of arm

Pulling on back of elbow, behind head until stretched position is reached

Back of legs

 With both legs straight lean towards toes until stretched position is reached

Low back

Crossing right leg over straight left leg, turn towards right arm twisting head and shoulders around until stretched position is reached.
Perform other side with right leg flat and left leg crossed
and turn torso and head to left

Upper back

 Grabbing onto stable apparatus, bend knees have arm extended and

sit back slightly whiled keeping arm extended until stretched position is

reached--perform same position with alternate arm

Front of thigh

 Grab ankle of one leg and pull back towards butt, pointing knee down

towards floor, and keeping torso in upright position until stretch

position is reached--same position with alternate leg

Chest and biceps

 Placing palm of hand against wall, arm straight shoulder level, turn

shoulders and head away from wall while hand stays against wall and

arm is straight, twist until stretch position is reached and hold

perform same position with alternate arm

Lower back

Lying on back roll legs over body

Upper and lower back

 Sitting on knees, reach forward until with head between shoulders and

hands stretched out in front of upper body until maximum stretch

position is reached

Hips and inner thighs

Sitting on floor, feet facing each other and grasping ankles, push down

on inside of knees with elbows until stretch position is reached

Shoulder and triceps

 Holding one hand behind back of arm, while arm is held straight across

body, chin held over arm, push on back of arm gently until stretch

position is reached--perform same position with alternate arm

Lying outer hip

Lying on your back with one leg straight pull opposite knee up towards stomach

level, with opposite hand pull on ankle,

until stretch position is held