This set of full body stretches can be used whether you are just starting out or are more experienced. It will prepare you for just about any workout or physical activity. The stretches themselves are basic and easy to follow. Remember to warm up first and never stretch to the point of pain. Know your body’s limits. Hold each stretch for 10-15 seconds, repeating two or three times, depending on how you feel.
Neck:
Relax your neck and shoulders. Allow your head to stretch to the right side by lowering your right ear toward your right shoulder. Feel the stretch along the left side of your neck. Repeat for the other side.
Bicep stretch behind the back:
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Clasp hands behind back with palms together. Straighten arms and gently raise them away from the body.
Tricep stretch behind the back:
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Place both hands in the small of your back, palms facing out, elbows out. Gently push elbows forward and in towards the body. You will feel this stretch in the tricep and shoulder.
Chest stretch:
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Raise your arms out to the side, parallel with the ground, and the palms of the hands facing upward. Stretch the arms back, squeezing your shoulder blades together.
Upper back stretch:
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Interlock your fingers and push your hands out in front of you, as far away from your chest as possible. Allow your upper back to relax. You should feel the stretch between your shoulder blades.
Hamstring stretch:
Standing, put one foot in front of the other, toes pointed up. With hands in the small of your back, bend the opposite knee and hip (not the lower back) until you feel the hamstrings stretch. The upper body comes forward at the hip. Head, neck and back stay in line. Repeat with the other leg.
Quadricep stretch:
Seated on the side of a stable chair, move your outside leg back and behind you, tilting your pelvis forward. You should feel the stretch through the top of your thigh. Repeat with the other leg.
Gluteal/outer thigh stretch:
Sitting tall with legs stretched out in front of you, bend the right knee and place the right foot on the ground to the left side of the left knee. Turn your shoulders so that you are facing to the right. Use your left arm against your right knee to help ease you further around. Use your right arm on the floor for support. You should feel a light stretch in your hip on the side of your bent leg. Repeat with the other leg.
Lower back-cat stretch:
Adopt a position on all fours, pointing your fingers forward and your toes behind. Starting with a flat back, drop your head downward, pushing your shoulder blades upward and outward as you elevate your upper back. Feel the stretch through the lower back. Return to the neutral position. Repeat the opposite direction, pushing your chest downward as you gently arch your lower back. Return to the neutral position.
Full body stretch:
Lie on the floor, extend arms overhead and keep legs straight. Reach arms and legs in opposite directions, feeling the stretch from the fingers all the way to the toes.
Thanksgiving Survival Guide
