Calf Stretch Lunge

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COLUMBUS COMMUNITY HOSPITAL, INC. 4600 38th Street, PO Box 1800 Columbus, NE 68602-1800 POST EXERCISE 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 trapezius) 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 biceps/triceps 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. Page 2 of 2 H/Pol&Pros/Forms/CR-FRM/CR-26FRM .

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