SHOULDER STRETCH

Hold your left arm straight in front at shoulder level. Move your hand to the right
while reaching under your arm with your right hand and securing your left
shoulder. Pull the shoulder to the right to follow the momentum of your left hand.
Repeat with the opposite arm.

SIDE BENDS

Stand with your arms raised straight over your head. Bend to the right keeping
your arms straight, and then repeat to the left.

ARM CIRCLES

Let your arms drape to your sides and rotate them in circles, either forward or
backward, gradually lengthening the circle.

LEG SWINGS

Face a wall, using it for support as you stand in one leg. Gently swing the opposite
leg side-to-side to a gradually inceasing height

The pain you feel today, will be the strength you feel tommorow.

.
STATIC

UPPER BACK STRETCH

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
Interlock your fingers and push your hands as far away from your chest as
possible, allowing your upper back to relax. You should feel the stretch between
your shoulder blades.

ADDUCTOR STRETCH

Adductor StretchStand tall with your feet approximately two shoulder widths
apart, bend the right leg and slowly lower the body keeping your back straight
and use the arms to balance. You will feel the stretch in the left leg adductor. Hold
the stretch just before pain level and repeat with the left leg.

QUADRICEPS STRETCH

Quadriceps stretchStand tall holding or leaning to an object to keep your balance.

Grasp the top of your ankle or forefoot behind you and pull ankle toward the
buttocks. Repeat with the opposite leg.

DYNAMIC

To perform SQUATS:

Stand with the feet hip-width apart.

Gently lower the body into a squatting position, making sure the knees do not go
past the toes.
Squeeze the glutes — the muscles in the buttocks — when returning to a standing
position.

Repeat the movement 10 times.

To perform HIP CIRCLES:

Stand on one leg, using a wall or a heavy piece of furniture for support if
necessary.

Raise the other leg out to the side and move it in a circular motion.

Perform 20 rotations with each leg.

ACTIVE ISOLATED STRETCHING EXERCISES

LATERAL TRUNK FLEXORS

Stand with both arms at your sides. Raise one arm, placing that hand behind your
head with the elbow pointed away from your body. Bend at the waist so that the
arm that is straight is lowered down the side of the leg toward the knee and
lower leg. This stretch can be modified by leaning slightly forward or backward
before bending at the waist.

Here are the steps to the SEATED HAMSTRING STRETCH:

Sit with your legs extended and your back straight. Reach toward your ankle.
Keep your knee, neck, and back straight. Feel the stretch in the back of your
thigh. Hold for 30 to 60 seconds. Repeat 2 times.
Repeat 2 to 3 times per day.

Your physical therapist may suggest this flexibility exercise. Stop the exercise if it
causes pain and talk about it with your physical therapist or healthcare provider.
During the exercise, be sure not to bounce.

For your safety, check with your healthcare provider before starting an exercise
program

Fitness is not being better with someone else...

It's about being better than you used to be.