Improving the health of adults over 50, through physical activity
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  Step 1: Cardio
  Step 2: Flexibility
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  Step 4: Balance
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Step 2: Add Flexibility (Stretching) Activities

Neck Retraction / Mid-Back / Hamstring / Calf Stretches

To download a printable .pdf version of these exercises, click here.




Chin Tuck Stretch:
Sit in a chair with your back straight and shoulders pulled back. Gently tuck your chin inward and apply light pressure with your fingers. You should feel a stretch in the back of your neck.


Mid Back Stretch:
Extend your arms in front of you with elbows straight. Interlock your fingers and gently pull forward, trying to separate your shoulder blades. You should feel a stretch between your shoulder blades.


Hamstring Stretch:
Sit in a chair and extend one leg forward. Keep knee straight and gently lean forward with hands toward your toes. Repeat on other leg. You should feel a stretch in your hamstrings. Don't perform this stretch if it increases leg pain.


Calf Stretch:
Stand with chair or wall to help support. Place the ankle to be stretched behind your body and other leg slightly forward and bent. Keep knee straight and heel flat on side to be stretched. Lean forward to feel the stretch behind your ankle & calf. Repeat on other side.


Return to Step 2: Flexibility