April 14 2011 Issue 1
Stretches with an Exercise Ball
Chest Stretch- Lie face up on the ball and
roll down until you back is fully supported.
Relax your hips and head and let your arms
fall out to the sides for a relaxing chest
stretch. Hold for 3-5 breaths.
Stretching with a Resistance Band:
Back Stretch- Stand in front of ball and
Hamstring Stretch-Lie on the floor and loop place the side of the right hand on the ball
band around the right foot, grabbing onto the (thumb pointing up). Roll the ball towards
bands to create tension. Straighten the right the left while keeping the hips square. Hold
leg as much as you comfortably can while for 3-5 breaths and switch to the other side.
keeping the left leg bent on the floor. Gently
pull the right leg towards you, stretching the Whole Body Stretch- With legs wide, place
back of the leg. Hold for 15-30 seconds and hands on ball and roll it out, pressing your
switch sides. chest towards the floor to stretch the back
and hamstrings. Hold for 5 breaths.
Hip Stretch-Lie on the floor and loop band
around the right foot, grabbing onto the bands
with the opposite hand. Straighten the left leg
out on the floor and gently lower the right leg
across the body and to the left as low as you
can go feeling a stretch in the right hip and
glute. Hold for 15-30 seconds and switch
Side Stretch- In a cross-legged or seated
position, hold onto one side of the tube with the
left hand and reach the arm towards the right.
Benefits of Stretching:
Grab onto the other end with the right hand and Reduces muscle tension
gently pull, creating tension and stretching the Increases range of movement in the
left side of the waist. Hold for 15-30 seconds joints
and repeat on the other side. Enhanced muscle coordination
Increased circulation of the blood to
various parts of the body
Increased energy levels
Reduces risk of soreness
“Let’s move and stay healthy for Life” Relaxation and stress relief
Greater sense of well-being