Stretch To Relax

• Do not bounce or bob when you stretch - this is not effective and can lead to injury. 
• Stretch slowly to the point where a slight tension can be felt; you should not feel any pain. 
• Never stretch when injured or experiencing muscular strain, unless you have consulted with your healthcare professional. 
• Hold each stretch for 20 - 30 seconds. 
• If possible, always complete each stretch for both sides of your body.

Shoulders

1. Find an area of the floor that will give you enough room to stretch out. Use a mat or towel for comfort. 
2. Get down on your hands and knees. Your knees should be hip-width apart with your hands directly under your shoulders. Your back should be flat. 
3. Sit back on your legs so that you are resting on your heels. Stretch your arms out in front of you as you rest your forehead on the floor (use a small pillow if this puts too much strain on your back). 
4. Hold the stretch for 20 to 30 seconds.

Chest

1. Stand with your feet shoulder-width apart, with your chin down and your hands clasped behind your back. 
2. Pull your shoulders down and back so that your shoulder blades are touching. 
3. Tighten your abdomen so that your lower back does not arch.
4. Hold for 20 - 30 seconds.

Arms & Shoulders

1. Stand with your feet shoulder-width apart. 
2. Reach up with your right arm, bend your right elbow and bring your hand down, behind your head and between your shoulder blades. 
3. With your left arm, reach up and grab your right elbow, pulling your elbow toward your head. 
4. Hold for 20 - 30 seconds, return to start position. Repeat with left arm.

Lower Back

1. Lie on your back with your hands behind your head, elbows on the floor. 
2. Keep your feet and legs together; bend your legs at the knees, so that your thighs and calves are at a 90-degree angle. 
3. Roll both knees over to the floor on the right while also keeping your shoulders on the floor. 
4. Hold for 20 - 30 seconds, return to the start position. Repeat on the left side.

Neck & Trapeziums

1. Keeping your shoulders relaxed, tilt your head to one side. 
2. Slowly look down at the floor while maintaining the tilted position. 
3. Hold at the point of mild stretch.

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