Stretches - Part 2

by Janice Burdon

June 2005

Back Extension Stretch - Lying on your stomach, hips in contact with the floor, push your upper body up away from the floor making sure that your hips keep in contact with the floor.  Keep your arms outstretched under you. Every person's range of flexibility is different so be patient with yourself.

Shoulder Stretch - Lie on your knees and bend forward from the hips.  Extend the right arm under your chest, your left arm should be extended straight out on an angle.  Push with left arm in order to get a good stretch in the opposite shoulder muscle.  The right shoulder should be touching the floor throughout this stretch.  Push only to the extent that you feel a comfortable pull.  STOP if you feel any pain.  Repeat on the other side.

Cat Stretch (for the back) - On your knees, push your whole back up into an arch position.  Keep chin tucked under.

Hamstring Supine Stretch - Lying on your back, using a towel or elastic, draw your right leg up keeping your left one bent and foot on the floor.  With the knee of the extended leg flexed slightly, draw the leg towards your head.  Keep in mind the stretch comes from the hip joint not the knee joint.  So try to extend that leg as straight as you can with just a SLIGHT flexion in the knee.  Never lock joints.  Repeat on other side.

Remember to always hold each stretch for at least 30 seconds, breathing throughout each stretch.  Happy Stretching!

Smile and keep fit.
Janice B

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Janice Burdon is a Canfit Pro Certified Fitness Specialist, leading weekly fitness classes in Hudson, Quebec.  Her approach to fitness is a holistic one, which includes the mind, body and soul.