COLUMBUS COMMUNITY HOSPITAL, INC. 4600 38th Street, PO Box 1800 Columbus, NE 68602-1800

POST STRETCHING HANDOUT CR- 26 Page 1 of 2 12/09

Benefits of flexibility: - Maintain mobility - Release tension - Prevent injury - Correct postural imbalances - Increase range of motion in a joint - Enhance performance in other activities - Ease degeneration of a joint (i.e., arthritis) - Decrease post exercise soreness - Improve balance Reminders: - Hold each stretch for 15-30 seconds. Be sure not to bounce. - Don’t hold your breath. Breathe evenly throughout the stretch.

Calf Stretch

 Start at arm’s length from stable object, with one foot in front of the other.  The foot of the calf being stretched should be in straight alignment with heel on floor and toes pointing forward.  Move hips forward until you feel a good stretch in the back of the calf.  Switch feet and repeat.  Stretches calf muscles  (gastrocnemius & soleus) & heel cords (Achilles tendon)

Lunge

 Stand with feet shoulder width apart and pointing forward.  Bending at the knee, take a large lunging step forward with one foot and keep front knee over front toe.  Keep back straight, with head and chest out.  Repeat with other leg.  Stretches entire front thigh (quadriceps).

Side Stretch

 Sit or stand with feet shoulder width apart.  Lean to one side from waist, making sure weight of body is distributed over both feet and extend arm over head.  Repeat with other side.  Stretches muscles along side of body. (external obliques)

Shoulder Stretch

 Bring one arm across the chest and gently pull with other.  Switch sides.  Stretches upper back, shoulder and arm. (deltoids, rhomboids, & med )

Tricep Stretch

 Stand with your arms overhead and grip the elbow of one arm with the opposite hand. Let the elbow- gripped arm descend behind your back in a relaxed manner.  Pull down on your elbow very gently in a behind-your-head direction until you feel a relaxing stretch.  Repeat with other arm.  Stretches the / area.

Neck Stretch with Relaxation Breathing

 Sit erect and inhale slowly while looking up without over extending neck.  Exhale while dropping chin slowly toward your chest.  Repeat 4 – 5 times  Stretches upper back and neck (trapezius) muscles.

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