Suggested Stretching Exercises Neck The Pigeon - Standing or - - PDF document

Suggested Stretching Exercises

Neck The Pigeon - Standing or sitting, keep eyes looking forward. Without dropping head, pull face in to make double chin. Hold for count of 6. Neck Glide - Keeping head and ears level, glide head back as far as it will go. Now glide head forward. Dorsal Glides (Turkey) - Sit up straight and pull shoulders back. Slide head straight back on neck, keeping face pointed forward (Turkey position). Hold for a count of 3; relax. Isolate movement to head and neck. Do slowly. Turkey with rotation - Hold turkey position (see above exercise) and slowly turn head to point of stretch sensation, first left and then right. Cable Stretch - Sit relaxed, with feet flat on the floor. Imagine a cable attached to the top of the head pulling you up. Hold for count of 3; relax. Head Turns - Close eyes and very slowly turn head from shoulder to shoulder (with head positioned upright). Rotate head to one side, then to the front, then to the other side. Head and Neck - Turn head slowly from one side to the other, holding each turn for a count of 3. Levator Scapulae Stretch - Grasp seat or leg of chair with right hand to pull shoulder down slightly. Slowly move head forward, rotate and lean to left until stretch from neck to top of shoulder blade is felt. Lean body to left to increase

• stretch. Hold 15 seconds. Repeat on other side. Avoid rapid stretching.

Head Tilt - Gently lower your right ear toward your right shoulder. Hold for count

• f 6. Repeat on the left side.

Suggested Stretching Exercises

Neck Side Stretch - Sit upright and place your right hand on top of your left

• shoulder. Hold that shoulder down as you tip your head fully away to the right.

Keep your face pointed forward. Hold gently for 10 seconds. Repeat on the

• ther side.

Neck Flexion and Extension - Bring head down toward chest and hold for count

• f 3; relax. Now bring head back as far as possible and hold for count of 3; relax.

Do a set of 5. Tip - Sit up straight and tuck in your chin. Gently tip your head to the right, return to center, and then tip your head to the left. Repeat 3 times on each side. Shoulder Shoulder Shrug - Sit straight and bring shoulders up t

• ears. Hold for count of 3; relax.
• ward

Arm Circles - Raise the arms to the sides, elbows straight, slowly rotate arms in small circles forwards then backwards. Lower arms. Push one arm up toward ceiling with hand stretched out. Repeat with other arm. Reaching High - Raise arms over head, stretching as high as possible. Then bring arms back down. Rest a moment. Reach for the Sky - Standing, stretch arms above head and hold for count of 6. Drop arms and relax. Stretch your shoulders and arms – Reach over your head as far as you can and hold for 3 seconds: do simple side bends while stretching.

Suggested Stretching Exercises

Reach - Slowly raise arms and draw stomach in. Let arms drop. Hug Yourself - Raise arms to shoulder level and give yourself a hug, hold for 5 seconds; relax. Repeat 5 times. With arms bent across chest (hug yourself position), push elbows back while stretching head up. Executive Stretch - Lock hands behind head and bring elbows back. Lean back in chair, stretching and arching spine. Hold to count of 3; relax. Pectoral Stretch - Grasp hands behind neck and press elbows as far back as

• possible. Relax.

For Your Arms - With elbows bent and fingertips meeting in front of chest, lift arms out to your side and even with your shoulders. Slowly straighten arms by pushing them way out to the sides. Return. Trapezius Squeeze - Raise arms up and to the sides, with palms facing out. Squeeze shoulder blades together and hold 3 seconds. Relax. Shoulder Blade - Bring head into Turkey position (see 3rd exercise under Neck). Hold arms up, elbows bent, with palms facing forward at shoulder height. Pull hands back as if to touch little fingers together. Hands behind head, tuck chin in and push the back of the head into the hands. Hold that position for a count of 3; relax. Shoulder Circles - Slowly roll shoulders forward 3 times; relax then roll backwards 3 times. Then rotate each shoulder separately 3 times.Rotate both shoulders backwards, keeping arms relaxed by sides. The Seal - Clap hands in front of body, keeping elbows bent and tucked in by sides. Pull shoulders back, arms at sides. Hold for count of 3; relax. Bring arms over the back of the chair with the hands clasped. Stretch arms down towards the floor. Hold for a count of 3 then relax.Interlace fingers behind your back, palms facing your body and slowly turn elbows inward while straightening your arms. Shoulder Blade Pinch - Move forward slightly in chair. Place hands on edges of chair behind buttocks and try to touch elbows together behind back. Relax.

Suggested Stretching Exercises

Hands/Elbow/Lower Arm Eiffel Tower - Place hands in the prayer position with fingers straight. Spread fingers apart as far as possible. Bring whole length of fingers together, but keep palms as far apart as possible. Hold for count of 10; relax. Raise arms above head with palms and heel of hands together. Slowly pull hands down in front of chest with hands together. Palm Press - Place palms together, point fingers to ceiling. Keeping palms together, try to push heels of hands towards floor and hold for count of 10; relax Place palms together and press one hand backwards with the other. Change hands. Wrist Flex - Put your right elbow on table with hand raised. With your left hand, gently bend your right hand back toward the forearm. Hold for 5 seconds. Repeat on the other side. Wrist Stretch - With arms at your side and elbows straight, slowly bend your wrists back and forth. Wrist/Forearm Stretches - Hold one hand with fingers upward. Gently push back fingers and wrist with other hand until stretch is felt. Then bend wrist down. Hold each position for count of 5. Repeat 5 times each hand. Thumb Stretch - Stretch right hand out. Gently pull the thumb down and back. Hold 5 seconds; relax. Repeat with left hand. Lift arms forward, slowly clench fists, open and spread fingers. Fingers/Hand stretch - With palms down, spread thumb and fingers of both hands apart while keeping your wrists straight. Hold for count of 3 seconds; relax. Gently shake your hands and fingers throughout the day.

Suggested Stretching Exercises

Palm Push-Ups - Place tops of hands under front edge of workstation. Push up with hands (not arms) for a moment. Then place palms in similar position on top

• f the desk and push down. Drop hands to sides and wiggle hands a bit. Rest in

lap a few seconds. Bend wrist and fingers of one hand towards palm, applying pressure with other

• hand. Repeat with opposite hand. Gently press your hands against a table

stretch and hold for 5 seconds. Thumb Tendon Glide - Bring thumb across the palm as far as possible, then stretch it back out. Relax. Forearm Stretch - Hold both arms straight out in front of you, lace your fingers together, and press your palms out and away from your body. Hold for 5 seconds; relax. Elbow bend - Bring hand up toward shoulder slowly then lower down to your

• side. Repeat 5 times.

With arms at your side and elbows bent so that forearm is parallel to floor, turn palms up, and hold 3 seconds; relax. Turn palms down, hold 3 seconds; relax. Repeat 5 times. Upper Back Reach up - Raise both hands over your head and reach for the ceiling, while rising up on your toes. Reach 5 seconds; relax. Repeat 5 times. Reach Forward - Reach as far as you can in front of you. Reach for 5 seconds; relax. Repeat 5 times. Stretch arms and upper back - Straighten your arms in front of you with your fingers interlaced and palms facing away from your body. Reach Backward - Reach behind you as far as you can for 5 seconds; relax. Repeat 5 times. Upper Back Stretch - Raise hands to shoulders. Using the arms, push shoulders

• back. Keep elbows down. Hold for 15 seconds.

Lower Back/Hip Back Arch - Move forward slightly in chair and place hands on edges of chair. Straighten up slowly, raising chest up and out. Hold momentarily; relax.

Suggested Stretching Exercises

Disc Reliever - Standing up straight with feet slightly apart, place hands in hollow of back. Focus eyes on a point straight-ahead. Bend backward over hands without bending knees, then straighten up. Side Bends - Place your hands on your hips with your feet shoulder- width apart. Without bending your knees, bend to the right side then to the left side. Repeat three times on each side. Knees/Lower Legs With hands on hips and one foot in front of other, rock forward and backward

• slowly. Repeat with other leg.

Side to Side - Standing with hands on hips, place feet apart and rock from side to side, bending alternate knees. Pull one leg up to your chest slowly by grasping your shin. Hold it for 5-10 seconds: repeat with your other leg. Walk in place, letting shoulders and arms hang loose. While sitting, extend one leg and flex the foot up and down. Repeat with other leg. Legs/Ankles/Feet While sitting, slowly rotate each foot at the ankle 3 times in one direction, then 3 times in the other. Point toes down as far as possible. Hold for 3 seconds. Then point toes straight up and hold 3 seconds.

Suggested Stretching Exercises

Sitting in chair, lift right leg. Hold out straight, then move foot up and down from

• ankle. Circle foot to right and then to the left. Repeat with left leg.

Foot Presses - Sitting erect in chair, press down alternately with ball and heel of right foot several times. Repeat with the other foot. Lower Leg and Foot Stretch - Point toes as far down as comfortable. Hold for count of 5. Then point toes up and hold for count of 5. Repeat 5 times with each foot.