Stretching: Exercises

1. Sit or stand up straight. If you're standing, keep your feet about hip-width apart.
2. Hold your arms above your head, and clasp your hands together.
3. Pull upward with your left hand while leaning straight over toward your left side. If you're sitting, keep your bottom flat on the chair. You should feel the stretch along your left side.
4. Hold 15 to 30 seconds. Then switch sides.
5. Repeat 2 to 4 times for each side.

1. Stand or sit up straight. If you're standing, keep your feet about hip-width apart. Reach your affected arm straight up.
2. Keeping your elbow in place, bend your arm and reach your hand down behind your back.
3. With your other hand, apply gentle pressure to the bent elbow. You'll feel a stretch at the back of your upper arm and shoulder. Hold about 15 to 30 seconds.
4. Repeat 2 to 4 times.
5. It's a good idea to repeat these steps with your other arm.

1. Stand facing a wall with your hands on the wall. You can also do this with your hands on the back of a chair, a counter, or a tree.
2. Put one leg about a step behind your other leg, with your toes pointing forward.
3. Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg.
4. Hold the stretch for 15 to 30 seconds.
5. Repeat 2 to 4 times for each leg.

1. Lie on your side with your affected leg on top. You can use your hand or a pillow to support your head.
2. Bend your top leg, and reach behind you to grab the front of that foot or ankle with your other hand.
3. Stretch your leg back by pulling your foot toward your buttock. You will feel the stretch in the front of your thigh.
4. Hold the stretch for at least 15 to 30 seconds.
5. Repeat 2 to 4 times.
6. It's a good idea to repeat these steps with your other leg.

1. Sit on the floor and put the soles of your feet together. Do not slump your back.
2. Grab your ankles and gently pull your legs toward you.
3. Press your knees toward the floor. You will feel the stretch in your inner thighs.
4. Hold 15 to 30 seconds.
5. Repeat 2 to 4 times.

1. Sit on the floor close to a doorway. Be sure to stretch your affected leg first.
2. Lie down with your other leg through the doorway.
3. Slide your affected leg up the wall to straighten your knee. Don't point your toes. You should feel a gentle stretch down the back of your leg. Be sure to:
4. Hold the stretch for at least 1 minute. Then over time, try to lengthen the time you hold the stretch to as long as 6 minutes.
5. Repeat 2 to 4 times.
6. It's a good idea to repeat these steps with your other leg.

• To stretch your right leg, scoot to the right side of the doorway.
• To stretch your left leg, scoot to the left side of the doorway.

• Keep both knees straight.
• Keep your back flat and your other heel on the floor.

If you do not have a place to do this exercise in a doorway, there is another way to do it:

• Lie on your back, and bend the knee of your affected leg.
• Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
• Straighten your knee as you raise that foot into the air. Slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
• Hold the stretch for 15 to 30 seconds. Or even better, hold the stretch for 1 minute if you can.
• Repeat 2 to 4 times.
• It's a good idea to repeat these steps with your other leg.