Stretch it out


Neck Rolls

The start position for the neck roll is with your head is straight, and your gaze forward. Very gently tip your head to your left. Paying attention to how your neck feels during this movement will help you do it safely. Very gently, roll your head back into an extended position with your eyes facing the ceiling roll to the side.

With your head back, very gently roll your head to your right. A roll to the side will stretch the neck muscles that are located on the side away from which you are moving, and contract those on the side towards which you are taking your head.

Gently roll your head so that your chin faces down and a little toward the front of your neck. With your head down, finish the movement by bringing it back up to the start position where your gaze is forward.

Shoulder Rolls

Sit on the edge of the chair without your back touching the back rest. Bend your knees and place your feet hip-width apart on the floor. Shift your hips until you feel both sit bones press equally into the seat. Sit up straight to place your spine in its proper posture. Your neck should align with your spine so that your head is over the center of your shoulders, not extending forward. While holding this correct posture, lift your right shoulder slowly back and then up toward your ear. Roll your right shoulder forward and down. Next, roll your left shoulder backward, up, forward and down. Alternate rolls in this direction until each shoulder has rolled three times. Roll your shoulders in the opposite directions three times each. Finish by shrugging your shoulders straight up toward your ears together and pressing them down five times.

Bent over Twists

Keep your feet shoulder width apart and bend 90 degrees at the waist. Stretch your arms out to the sides as though to are a holding a broomstick across your shoulders. Turn your torso so your hand points as low as possible. Do not move your lower body. Then do the same in the other direction.

Big Arm Circles

Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.

Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.

Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

Hip Circles

Begin standing on one leg, holding to a vertical support. Raise the unsupported knee to 90 degrees. This will be your starting position.

Open the hip as far as possible, attempting to make a big circle with your knee. Perform this movement slowly for a number of repetitions, and repeat on the other side.

Lateral Leg Swings

Begin facing a wall. Place both of your hands on the wall, and lift your left foot slightly off the floor. Swing your leg across your body to the right. Then, swing your leg to the left. Repeat the back-and-forth motion 10 or 15 times before doing the exercise with your right leg.

Forward Leg Swings

Brace the body against a wall or other support by holding one arm out to the side at shoulder height. Start with both feet directly under the hips and then swing the inside leg forward and backward. Gradually increase the range of motion until the leg swings as high as it will comfortably go.

Arm Swings

Keep chest up, assume staggered stance arms at sides. Drive arms forward and back in controlled manner, keeping arms at 90 degrees. Repeat for specified reps; alternate lead leg each set.