Home stretching exercises

These home stretching exercises  are combined into a total body routine, including upper and lower body stretches. Improve your flexibility with these moves so you can make everyday activities like bending, walking, standing, and working at your desk feel much easier. 

During these exercises, start gently and gradually increase up to a moderate+ stretch intensity (at most). If you can't wait until the stretch is over, back off a little bit--your stretch is too intense.  Hold your stretch up to 30 seconds at a time.

Grab your L arm behind your back and gently pull it downward as you tilt your head to the right.  Repeat on the other side.

Place both hands behind your head with your fingers interlocked. Sit upright and expand your chest. Point your elbows out--try to get them in line with your ears. Next, side tilt your neck and back to the L for a R side stretch, then tilt to the R for a L side stretch. Follow an even curve through the spine as shown, stretching both your neck and your sides. Maintain good posture (for all of the home stretching exercises).  Hold 5 seconds.

Reach your L arm overhead with your elbow bent. Grab your L elbow with your R hand, then gently push your L elbow back to stretch the back of your upper L arm. Hold 3-5 seconds. Repeat on the opposite side.

Make a loose fist with your L hand and straighten your arm. Stretch your L hand toward the floor. Hold 3-5 seconds.

Kneel about 12-18 inches in front of a sturdy chair or couch. (Place a folded towel under your knees) Reach both hands back to the chair with palms facing down.Activate your abdominals and lift your chest until you feel a stretch in both biceps muscles. You may also feel a good stretch for your abdominal muscles with this exercise. Hold 5 seconds, bend forward to release the stretch, then repeat.

Grab behind your R knee and pull your knee toward your chest. Keep your tailbone (and rear end) flat on the floor. Repeat 2-3 times and switch to the left side.

Lie on your stomach with your hands under your shoulders, then press up on your hands to stretch your abdominals. Keep your abdominals firm during this exercise. This will help support your spine during the movement. **If this stretch is too intense, press up from your forearms for a more gentle stretch--see picture on the left. Hold 3-5 seconds and repeat 3 times.

Grab behind your R knee and pull your R leg up into the stretch position. You can let your knee bend a little bit as you pull your leg back, but keep your tailbone on the floor. Straighten your knee and flex your foot back to increase the stretch.

Start in a tall kneeling position and then step forward with your L foot.  Tighten your abdominals to prevent your back from arching. Make sure your L and R hips are even. Shift your weight forward onto your L leg until you feel a stretch in the front of your R thigh. Toes point out on the R foot. Keep your spine upright. Slide your R knee back further to increase the stretch if needed. Hold 5-10 sec, repeat 3 times, then switch sides.

Stand holding onto furniture or a wall for balance.  Step back with your L foot, keeping both feet flat on the ground and pointing straight forward. Balance your body weight evenly through your foot without putting too much weight in your arch. Keeping your back leg straight, shift your weight forward into the front leg until you feel a stretch in your calf. 

Achilles: Then slide your back foot forward a little bit and bend your knee to the point of a stretch. You will feel it in the lower calf and achilles area. Hold 5-10 sec, repeat 3 times for each stretch, then switch sides.

Body weight exercises 
Resistance training for the upper and lower body. All of the exercises can be done at home without equipment. Train your body to generate more force and power with movement. It will make activities like lifting, squatting and stair climbing much easier. 6 exercise videos included.

Knee strengthening exercises
Target the thigh, hip, gluteus, and calf muscles that work together to support and control the knee joint. Improve your balance and muscle tone while reducing your risk of injury.

High intensity interval training 
Use bursts of intense exercise for higher calorie burning and a boost in your cardio fitness. Beginning and intermediate workouts are illustrated, including drills that improve your balance and agility.

Back strengthening exercises 
Exercise routine for the deep muscle layers that support the spine, including all 4 abdominal muscle groups. This is a great introduction to developing a strong, balanced midsection.

Stability ball exercises
Challenging exercise routine emphasizing the upper body and core. Moves are adapted from Pilates and gymnastics exercises. Build strength and develop balance, control and stabilization for your torso and shoulder girdle.

Resistance band exercises
A great traveler's routine. Strengthen your upper and lower body in one quick workout using minimal equipment. The exercises are easily modified to make your workout easier or more challenging as needed. 6 exercise videos and illustrations are included.