Flexibility Exercises

Exercise List

Neck Stretch Side Stretch Diagonal Neck Stretch Executive Stretch
Foot Rotation Hand Shake Hand Massage Wrist Stretch
Shoulder Shrug Shoulder Stretch Neck & Shoulder Stretch Bridge Pose – Neck Alignment

Flexibility Exercise - 1. Neck Stretch

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Instructions

  1. Tilt head to one side (ear towards shoulder).
  2. Hold for 15 seconds.
  3. Relax.
  4. Repeat 3 times on each side.

What it does:  Stretches neck muscles.

How to do it: Sitting on the edge of a chair (sit tall), drop your left ear toward your left shoulder until you feel the stretch. Hold for 15 seconds and return to the center. Repeat with your right ear towards the right.

Tip: Be sure to sit tall.


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Flexibility Exercise - 2. Side Stretch


Instructions

  1. Clasp hands behind your head.
  2. Keeping your spine straight, bend to the left as far as you can comfortably bend.
  3. Hold for 15 seconds.
  4. Repeat 3 times on each side.

What it does:  Stretches torso muscles and allows your lungs to expand.

How to do it: Stand tall and clasp hands behind your head. Hold for 15 seconds and return to the center. Repeat with your right side. Do this 3 times.

TIP: Be sure you are standing tall.


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Flexibility Exercise - 3. Diagonal Neck Stretch


Instructions

  1. Turn head slightly and then look down as if looking in your pocket.
  2. Hold for 15 seconds.
  3. Relax.
  4. Repeat 3 times on each side.

What it does:  Stretches neck muscles.

How to do it: Sitting on the edge of a chair (sit tall), turn your head to the left and drop your left ear down until you feel the stretch. Hold for 15 seconds and return to the center. Repeat with your right ear towards the right.

Tip: Be sure to sit tall.


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Flexibility Exercise - 4. Executive Stretch


Instructions

  1. While sitting, lock hands behind head.
  2. Bring elbows back as far as possible.
  3. Inhale deeply while leaning back and stretching.
  4. Hold for 20 seconds.
  5. Exhale and relax.
  6. Repeat 1 time.


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Flexibility Exercise - 5. Foot Rotation


Instructions

  1. While sitting, slowly rotate each foot from the ankle.
  2. Rotate 3 times in one direction, then 3 times in the opposite direction.
  3. Relax.
  4. Repeat 1 time.


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Flexibility Exercise - 6. Hand Shake


Instructions

  1. While sitting, drop arms to the side.
  2. Shake hands downward gently.
  3. Repeat frequently.


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Flexibility Exercise - 7. Hand Massage


Instructions

  1. Gently massage the inside and outside of the hand using the thumb and fingers.
  2. Repeat frequently (including before beginning work).


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Flexibility Exercise - 8. Wrist Stretch


Instructions

  1. Hold arm straight out in front of you.
  2. Pull the hand backwards with the other hand, then pull downward.
  3. Hold for 20 seconds.
  4. Relax.
  5. Repeat 3 times each.


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Flexibility Exercise - 9. Shoulder Shrug


Instructions

  1. Slowly bring shoulders up to the ears and hold for approximately 3 seconds.
  2. Rotate shoulders back and down.
  3. Repeat 10 times.


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Flexibility Exercise - 10. Shoulder Stretch


Instructions

What it does:  Stretches the back of your shoulders which can get compressed by the weight of your head.

How to do it: Tighten your abs, sit tall and extend your right arm, palm down – straight out at shoulder height. Now take your left hand at your left elbow and bring the right arm in close to your chest.

Hold for 5 breaths, relax and switch arms. Stretch each side 3 times.


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Flexibility Exercise - 11. Shoulder & Neck Stretch


Instructions

What it does:  Stretches neck and shoulder muscles.

How to do it: Stand tall with your core tight. Hold a strap or stretch band in your left hand with palm toward you and elbow bent. Reach down your back as far as you can.

Take your right hand with an outward palm and bending your elbow, grab the strap as far up your back as you can.

Do this for 5 breaths, relax and switch hands.

Tip: Be sure to picture your belly button toward your spine and stand tall.


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Flexibility Exercise - 12. Easy Bridge


Instructions

  1. To a count of 3 reach your arms over your head and lift your hips off the floor. Head, shoulders, arms and feet remain on the floor.
  2. Keep your bottom soft and core tight and hold for a count of 3.
  3. Lower your arms and slowly roll your spine back to the floor.
  4. Repeat 5 times.

How to do it: Lie on your back with your knees bent and feet flat. Your feet should be about 12 inches from your hips.

Tip: For a tight core, picture your belly button getting closer to your spine and breathe normally.

What it does:  Restores back curve and stretches neck alignment.

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