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Everyday Stretches

Approxi mate ly 8 M i n utes Start with several minutes of walking. Then use these everyday stretches to fine-tune your muscles. This is a general routine that emphasizes stretching and relaxing the muscles most frequently used during normal day-to-day activities. In the simple tasks of everyday living, we often use our body in strained or awkward ways, creating stress and tension. Akind of muscular rigor mortis sets in. If you can set aside 10 minutes every day for stretching, you will offset this accumulated tension so you can use your body with greater ease.

20 seconds (page 26)

3-5 seconds 2 times (page 27)

3-5 seconds 2 times (page28)

8-10 seconds eachside (page29)
10-20 seconds each leg (page 63)

15 seconds each side (page 26)

5-10 seconds 2 times (page30)

10 seconds each leg (page 36)

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5-10 seconds eachleg (page 36)
10-20 seconds each leg (page58)

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Shelter Publications.20-30 seconds (page 58) 8-10 seconds each side (page 60) 10 seconds Repeat stretch #11. Stretching @2000 Routines109 . (page 58) 15-20 seconds each leg (page 51) 20 seconds each leg (page 71) 4-5 seconds 2 times (page 46) 10-12 seconds 2 times (page 90) 8-10 seconds each side (page 44) 20-30 seconds (page 47) 10 seconds 2 times (page 46) Inc. by Boband JeanAnderson.

..\ .-:"SiUZ--ii.F:\ 3-5 seconds 3 times (page 46) 5-6 seconds 2 times (page 28) 5-10 seconds each side (page 92) 15 seconds each arm (page 43) 20 seconds (page 45) 15 seconds each arm rpage47) 10*15 seconds (page 47) 15 seconfu ipage -16 110 Routines lnc Publications.. and be relaxed as you stretch.. Arms & Shoulders Approxi mately 4 Minutes This series of stretches works for repetitive stress problems in the hands and arms.for the Stretches Hands.#@ 1::t tij 3 /( 10 seconds 2 times (page 88) fhn --r.*.--1. Breathe naturally. Stretching . \\ lil \\ 6 Rotate8-10 times each direction (page88) \ \' 2 ll 5-6 seconds 2 times (page 88) qw /'-. stay comfortable.. Shelter O2000by Boband JeanAnderson. -\#r#d# 10seconds each position (page 88) 4 x1p W ---.

Shoutders & Arms Stretchesfor the peop-le carry stressin their neck and shoulder YTt area.Breathe deeplyand relax. Inc Routines111 . 5-6 seconds (page 29) 3-5 seconds 2 times @age 27) 5-6 seconds 2 times (page 28) 8-10 seconds each side (page 29) 10 seconds 2 times (page 46) 5 seconds 2 times (page 46) 8-10 seconds each side @age 44) 8-10 seconds each side 2 times @age 47) 15 seconds each arm 2 times @age 44) 15-20 seconds each arm (page 48) 15-20 seconds (page 47) 15-20 seconds (page 81) stretching @2000 by Bob and iean Anderson.i l\ . This stretchingroutine wilr help with that problem.5herter pubrications.' :! Approximately 5 Mi nutes Neck.{.Do these stretchesthroughoutthe day. .

be sure to get up and walk around the office whenever you think of it. or whenever you feel stiff.\ ( Computer & Desk Stretches App roxi mate ly 4 M i nutes Sitting at a computer for long periods often causes neck and shoulder stiffness and occasionally lower back pain. 114 Routines . cat lons" Stretching @2000 by Boband JeanAndersonS hel ter . Do these stretches every hour or so throughout the day. You'll feei better! I { I I I { ( I { I ( ( 10-20 seconds 2 times (page90) 1G-15 seconds I page 46) 8-10 seconds each side (page 44) 15-20 seconds (page 46) I I ( 3-5 seconds 3 times (page46) 10-12 seconds each arm (page 47) 10 seconds (page 89) 10 seconds (page 89) &-10 seconds each side rpage 83) 8-10 seconds eachside (page60) 10-15 seconds 2 times (page 46) Shake out hands 8-10 seconds (p age89. Photocopy this and keep it in a drawer.l Publ. Also.