MHVI Owners Manual . Lifestyle Management . Making Exercise a Part of Your Life . Stretching Guidelines and Exercises

Use stretching to:

When you stretch:

You should stretch for 5 to 10 minutes prior to and following your exercise program.
The stretches should be done slowly and correctly.
You should not stretch to the point of pain.
Do not hold your breath while stretching.
Each stretch should be held for a slow count of 8-10.
Do not bounce.
You may repeat each stretch once or twice.

Exercises

1. Trunk, Shoulder and Arm Stretch

Interlace your fingers above your head.
With your palms facing upward, stretch your arms slightly back and up, extending them as far as is comfortable.

2. Upper Body Stretch

Stand with your feet placed shoulder width apart.
Place your right hand on your right hip for support while you extend your left arm up and over your head to the right.
Slowly bend at your waist to the right side.
Repeat on the other side.

3. Groin Stretch

Sit on the floor and put the soles of your feet together with your hands around your ankles.
Gently pull your upper body forward, bending over your legs, until you feel a stretch on the inside of your upper thighs.

4. Hamstring Stretch

Sit on the floor and straighten your right leg.
While keeping your left leg on the floor, bend your left knee and bring your left foot to touch the inside of your right thigh.
Slowly bend forward from the hips toward the ankle of your right leg.
Repeat on the opposite side.

5. Spinal Twist

Sit on the floor with your right leg straight and your left foot crossed over it near the knee.
Place your right elbow outside your left knee and twist to the left from the waist.
Repeat on the opposite side.

6. Quadricep and Knee Stretch

While standing, reach behind your back and grasp your right foot or ankle with your left hand.
Gently pull your heel toward your buttocks in a steady motion.
Repeat, holding your left foot with your right hand.

Caution: If you are at all unsteady on your feet, support yourself against a wall when you do this exercise.

7. Calf Stretch

While standing, lean on your forearms against a wall.
Put one leg out in front of you, foot flat on the floor with toes pointed straight and bend the knee.
Extend the other leg straight out behind you, keeping your foot flat on the floor and your toes pointed straight.
Slowly move your hips forward, stretching the leg that is straight.
Repeat on the opposite side.

8. Calf and Achilles Tendon Stretch

While standing, lower your hips and slightly bend your back knee until you feel a stretch in the back of that ankle. Keep both feet flat on the floor with your toes pointed straight for this exercise.

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