Stretches are a great way to begin your day. Your body will feel relaxed, limber, and energized. The reason to stretch is to increase and improve your flexibility but it can also help to prevent muscle injuries throughout the day.

These stretches are for the major muscle groups and can be done from a standing or seated position. If you’re feeling tightness in any part of your body, feel free to stretch more often.

4 Daily Stretches

1. Shoulder & Upper Back Stretch

Stretches: Shoulders, upper back, may also feel a stretch through the forearms.

Standing

1. Stand tall, face forward, shoulders back.
2. Bring your arms around towards your back, keep shoulders pressed down.
3. As your arms are extended back you will squeeze your shoulder blades.
4. Press up with the palm of your hands.
5. Hold for 30 seconds and release.

Seated

1. Sit tall in a chair (preferably a chair without arms).
2. Face forward.
3. Pull your shoulders back.
4. Bring arms around towards your back, keep shoulders pressed down.
5. As your arms are extended back you will squeeze your shoulder blades.
6. Press up with the palm of your hands.
7. Hold for 30 seconds and release.

Jasmine’s Tips: For all of these stretches don’t forget to breathe. It’s important not to hold your breath due to tensing up and the possibility of fainting.

2. Oblique Overhead Stretch

Stretches: The core, back, and shoulders.

Standing

1. Stand tall, face forward.
2. Interlock fingers.
3. Lean slowly to your right side, bringing your arms up at a diagonal over your head, palms facing out.
4. Hold the stretch for 5- 10 seconds.
5. Slowly come back to center keeping your arms overhead.
6. Repeat 5 to 10 times.
7. Repeat on the left side of the body.

Seated

1. Sit tall in a chair (preferably a chair without arms). Make sure you’re looking forwards and shoulders are back.
2. Interlock fingers.
3. Lean slowly to your right side, bringing your arms up at a diagonal over your head, palms facing out.
4. Hold the stretch for 5-10 seconds.
5. Slowly come back to center keeping your arms overhead. (if your arms get restless you may bring them down and start at the beginning)
6. Repeat on the left side of the body.
7. Repeat 5 to 10 times.

3. Hamstring Stretches

Stretches: Top half of the back of the leg.

Standing

1. Finding a stable surface to put your leg upon.
2. Stretch one leg out in front of you, on the heel with toes pointed up.
3. Make sure support foot is stable, keep knee soft.
4. Place one hand on top of the other and hinge forward, reaching the arms down towards your toes.
5. Hold your stretch for 30 seconds and breathe, no bouncing.
6. Slowly shift back towards your heels, and come back up.
7. Repeat with other leg.

Seated

1. Sit tall in a chair, make sure you sit at the edge of your seat.
2. Stretch one leg out in front of you, on the heel with toes pointed up.
3. Place one hand on top of the other and reach your arms down towards your toes.
4. Hold your stretch for 30 seconds and breathe, no bouncing.
5. Slowly come back up.
6. Repeat with other leg.

4. Quadriceps Stretch

Stretches: The front of the thigh.

Standing

1. Stand tall, face forward, shoulders back.
2. Bend your right leg up behind you, bending at the knee.
3. If you’re able, grab your ankle. Pay attention to your body alignment, do not lean forward.
4. After holding the stretch for 30 seconds bring your right leg down.
5. Repeat with left leg.

Seated

1. Sit in a chair (preferably a chair without arms).
2. Sitting tall in your chair make sure you’re facing forward with shoulders back
3. Bring your right leg up, bending at the knee and if you’re able, grab your ankle. Knee will be facing the floor. Pay attention to your body alignment- shoulders over hips.
4. During this stretch remember to breathe. Also, make sure your knee is pointed down
5. Hold your stretch for 30 seconds.
6. Carefully bring your leg forward with feet flat.
7. Repeat with left leg.

Jasmine’s Tip: if you have any balance issues or need extra support, then stand with a chair beside you to hold on to.

Confident Living is a continuing care at home program, focused on helping you remain active and independent as you age in your own home. We serve the greater Cincinnati area, for more information, contact us online or call (513) 719-3522.