Metabolic Medical Center

Benefits of Stretching

Stretching helps prevent serious and costly injury to ligaments, muscles and bones. It is an essential part of daily activity and especially important before and after strenuous activity. Basic stretches don’t have to take a lot of time and can be done anywhere, from getting out of bed in the morning, watching TV, or at the office.

Stretching improves:

• Flexibility

• Resistance to injury

• Happiness

• Stress levels

• Balance

• Circulation

• Posture

• Strength

• Joint lubrication

Shoulder Stretch

1. Get on your hands and knees. Knees are hip-width apart, hands are directly under shoulders.

2. Flatten your back.

3. Sit back towards your legs and heels, reach your arms in front of you as your try to touch the floor with your forehead.

4. Hold 10-30 seconds

5. Repeat 3-5 times

Chest Stretch

1. Stand with your feet shoulder width apart, chin forward and hands clasped behind your back.

2. Pull your shoulders down and back and squeeze your shoulder blades. Slowly raise your clasped hands up your back.
3. Tighten your abdomen so that your back does not arch.
4. Hold 10-30 seconds.
5. Repeat 3-5 times.

Arm Stretch

1. Stand with your feet shoulder-width apart.

2. Reach up with your right arm, bend your right elbow and bring your hand down between your shoulder blades.
3. With your left arm, reach up and grab your right elbow, pulling your elbow toward your head.
4. Hold 20 - 30 seconds.
5. Repeat with the left arm.
6. Repeat 3 - 5 times on each side.

Back Stretch

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 your thighs and calves are at a 90-degree angle.

3. Roll both knees to the right while keeping your shoulders on the floor.

4. Hold 20 - 30 seconds and return to the start position.

5. Repeat 3 to 5 times.

Leg Stretch

1. Lie on your back with knees up and feet flat on the floor.

2. Lift your right leg up and hold behind the knee with both hands.
3. Pull the leg toward your chest to the point of a mild stretch. Keep a slight bend at your knee.
4. Hold 10 - 30 seconds, return to the start position.
5. Repeat on the left side.
6. Repeat 3 - 5 times on each side.