Stretch Newsletter.docx - jena-nienow by babbian


									               Let’s Stretch!
     1                                                  Volume
     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
                                                           Improved posture

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