Stretching helps to increase the range of motion of a muscle by lengthening muscle fiber, and stimulating joints. Stretching exercises can actually be quite difficult and more intense than an actual "exercise." The difference between the two is that an exercise position is usually held for only a short period of time (6 seconds), while a stretch is usually held for at least 30-60 seconds. Contrary to popular opinion, stretching is better after the body has been warmed up by exercising and should not be pushed to the point of pain. The following are a number or stretching exercises that can be performed almost anywhere.
Head-to-Side Stretch:
Sit or stand in a relaxed but upright position. Reach over your head with your right hand and place your fingers on, under, or just above your left ear, as is comfortable. Your right elbow should be pointing to your right. Do not put the weight of your arm on your head. Allow your left arm to fall down to your side while you slowly pull your head to the right. As soon as you feel tightness, hold the position for at least 30 seconds. Breathe normally, return your head to an upright position and repeat this exercise with the other hand in the other direction.
Head-Down Stretch:
Sit or stand comfortably but as straight and tall as possible. Place your fingertips of both hands at the back part of the top of your head. Keep your elbows forward and do not rest the weight of your arms on your head. Gently press forward with your fingertips while you drop your head against your chest. Continue to press until you feel some tightness, but no pain, and hold for at least 30 seconds.
Elbow Across Chest:
Stand or sit comfortably but as straight and tall as possible. Keeping your shoulders as low as possible, point your left elbow straight out from your body. Grasp the outer side of your left elbow with your right hand and slowly pull your left arm straight across your chest until you feel tension (but no pain). Hold the position for at least 6 seconds and allow your left elbow to return straight out in front of your body. After repeating these steps at least 5 times, allow your left elbow to return to the neutral position. You can now repeat the same process with your right elbow. This exercise can be varied while the elbow is in a 90 degree or 45 degree position.
Arm-Overhead Stretch:
Stand or sit comfortably but as straight and tall as possible. Put your left arm straight above your head with the elbow nearly but not quite locked. Grab your left wrist with your right hand, then your right thumb to the front. Keeping your left arm straight and without leaning forward at all, or moving your hips from side to side, pull your left arm across to the right. Be sure to keep your arms directly overhead as they begin to move to the right. Continue to slowly move your arms, head and upper back toward the right, until you feel some tightness. Hold this position for at least 30 seconds. Be sure not to crunch your head down or turtle your neck. Now, return to the upright, neutral position and repeat the exercise from the other side.
Front-to-Back Shoulder Stretch:
With your arms straight down, cross your wrists in front of you and bring your shoulders toward the front of your body. While fanning your shoulders, it is a good idea to have the jet flow on the sore spots. Hold this position for at least 6 seconds and then slowly bring your arms and shoulder to the rear of your body in the position of a swan. Try not to let your neck turtle or raise your shoulders. Remember to continue neutral breathing.
Knee Across:
Begin by reclining on your back as much as possible. Lift your right leg and cross it over your left knee, sliding the right knee down as close to the left knee as possible. Using your left hand, begin to pull your right knee to the left and slightly down. Try to keep your pelvis and shoulders as flat as possible. When you being to feel the stretch in your lower back, stop and hold it for at least 30 seconds. Now, cross your left leg over your right knee and repeat the exercise.
Walk-to-Toes:
Begin in a seated position with your legs out in front of you. This exercise can be easily performed in a lounge or in a barrier-free area. Keeping your knees only slightly bent and holding your back straight, slow2ly begin to walk your fingers down your legs toward your knees. When leaning forward and bending at the waist as much as possible, you may wish to bend your head down if it is more comfortable. Continue the walk as far down your legs as possible toward your toes. When you feel the tightness, hold the position for at least 30 seconds. Try to relax and keep your breathing as regular as possible. This exercise is felt in different places by different people, so be gentle with yourself.