As you stretch more often you may be able to advance to more involved, complex stretches. Including these will help more parts of your body remain flexible and strong. This set of stretches is more advanced and should be tried only if you already feel comfortable with The Basics. 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 each two or three times, depending on how you feel.
Bicep wall stretch:
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Place your arm straight against a wall, with your palm facing it. With your body close to the wall, slowly turn away from the wall, keeping the arm and bicep in contact with it. Repeat on the other side.
Overhead tricep stretch:
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Put one arm overhead. Position forearm as close as possible to the upper arm. Grasp your elbow overhead with the other hand. Gently pull the elbow back and toward the head. Hold stretch. Repeat with opposite arm.
Butterfly stretch:
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Place your hands behind the head, elbows pointed out. Stretch 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.
Calf stretch:
Stand tall with one leg in front of the other, either unassisted with hands resting on the forward leg or pressing against a wall at shoulder height. Ease your back leg further away from the front leg, keeping it straight (not locked) and press the heel firmly into the floor. Keep your hips facing forward and the rear leg and spine in a straight line. You will feel the stretch in the calf of the rear leg. Repeat with the other leg.
Hamstring stretch:
Sit on the ground with both legs straight out in front of you. Bend the left leg and place the sole of the left foot alongside the knee of the right leg. Allow the left leg to relax on the ground. Lean forward, keeping the back straight. You will feel the stretch in the hamstring of the right leg. Repeat with the other leg.
Quadricep stretch:
Lie face down on the floor, resting your forehead on your right hand. Press your hips firmly into the floor and bring your left foot up towards your buttocks. Take hold of the left ankle or leg (not foot) with the left hand and ease the foot closer to your buttocks. You will feel the stretch along the front of the thigh. Repeat with the other leg.
Gluteal/lower back stretch:
Lie on your back and gently pull both legs to your chest, clasping your hands between your thighs and calves. You should feel a gentle stretch in the lower back and glutes. Curl your torso up toward your knees to increase the stretch.
*Hip rotation stretch:
Lie on the floor, knees bent, keeping your shoulders on the floor at all times. Keeping knees together, lower legs to one side and hold the position. Return legs to upright position. Repeat toward the other side.
* Do not do this exercise if you have had a hip replacement.
Abdominal stretch:
Sit tall on the floor or a chair. Place your arms on the floor or chair behind you, elbows out, hands flat with fingers facing forward. Gently arch the back and push the chest forward to feel the stretch through the abs.
Thanksgiving Survival Guide
