Stretching exerciSeS - UW Health

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Hold each stretch for 15–20 seconds. • Relax and breathe normally. • Stretching is most effective when muscles are
Stretching Exercises

General Guidelines • Perform stretching exercises at least 2–3 days per week and preferably more • Hold each stretch for 15–20 seconds • Relax and breathe normally • Stretching is most effective when muscles are warm such as after a warm-up or exercise session

Neck Stretch: Side • F ace forward with shoulders relaxed • Twist head to one side, trying to look over your shoulder • R eturn to center, repeat on other side

Side Stretch • Stand  with legs shoulder width apart, hands on hips • Lean  to side without twisting the trunk until a stretch is felt • Bring  arm over head toward bend for an added stretch • Return,  repeat on other side

Neck Stretch: Forward • Face forward with shoulders relaxed • Drop head forward to chest • Do not force the stretch • Return and repeat

Shoulder Rolls • Seated or standing • Roll the shoulders backwards and forwards in a circular motion, lifting towards the ears

Leg Extension • S it on the edge of a chair or on the floor with leg out straight • H  eel on the floor, toe pointing toward the body • B end at the hip, lean forward until a stretch is felt in the back of your thigh • R epeat with opposite leg

Knee Press • Sitting on chair, place ankle on opposite knee • Press down on raised knee to stretch inner thigh • Repeat with opposite leg

Thigh Stretch • Stand with support against wall or chair • Gently pull foot with same-side hand, bringing heel toward hips; should feel a stretch in front of thigh

Calf Stretch • Standing position • Hands supported on wall, front knee bent, back knee straight • Keeping both heels on floor, lean into the wall to feel stretch in calf • Repeat with leg positions switched Lower Back Stretch • Lie on your back with knees bent, keeping your feet on the floor • Keep both shoulders relaxed and flat against the floor • Arms out to a T position at shoulder height • Let knees drop to one side as far as they go comfortably • Relax there for a few seconds, then bring your knees up to starting position • Repeat on the opposite side, up to five times on each side

For more information on lifestyle changes for better heart health, visit uwhealth.org/heartandvascular. CD-28977-11

S t r e n g t h E x e r c i s e s w i t h r e s i s ta n c e b a n d s

Perform _______ set(s) of ________ repetitions of each exercise, 2–3 times per week on non-consecutive days.

General Guidelines • All exercises can be performed while sitting in a chair, if needed. • Do each movement carefully and under control.

Chest Press • S it tall and wrap the band behind your back, bring ends underneath the arms • G  rasp ends of band at shoulder level • K eeping shoulders down, away from the ears • E xtend your arms forward until arms are straight, without “locking” the elbows • H  old and slowly return

Triceps Extensions • H  old both ends of band stationary at shoulder height • S traighten one arm while keeping your other arm still • H  old and slowly return hand to shoulder • R epeat with the opposite arm

Seated Rows • Wrap band around one or both feet; hold one end of band in each hand • Pull elbows straight back keeping wrists straight

Bicep Curls • Begin by standing on the middle of the band under one or both feet • Hold ends of band in each hand, arms straight staying close to body • Bend your elbows, lifting the band toward your shoulders • Hold and slowly return

Upright Rows • B egin by standing on the middle of the band under one or both feet • G  rasp both ends of the band in each hand at waist level • P ull band upward toward your chin, lifting elbows, keeping your hands close to your body • H  old and slowly return

Diagonal Shoulder Flexion • Grasp band in each hand, begin with arms straight by your side • Pull up and away from side, bringing arms up to shoulder height • Hold and slowly return

Shoulder Shrugs • S tand on middle of band; grasp ends of band at your side, taking up extra slack • K eep your elbows straight and lift your shoulders upward, toward your ears • H  old and slowly return

Chair Squats • Stand tall with a chair behind you and step on middle of band with both feet • Grasp ends of band in each hand, bring hands up to hip level (or higher to add more resistance) • Squat down only as far as you feel comfortable, keeping knees behind your toes • Hold and slowly return Seated Crunch • Sit tall with resistance band wrapped around back of chair • With band held across the chest, lean forward against resistance of band • Hold and slowly return

For more information on lifestyle changes for better heart health, visit uwhealth.org/heartandvascular. CD-28977-11

Strength Exercises with Free Weights

Perform _______ set(s) of ________ repetitions of each exercise, 2–3 times per week on non-consecutive days.

General Guidelines • Lift slowly and in control. • Breathe out through the mouth when lifting and breathe in through the nose when lowering weights. • Never lock arms into straight position—keep a slight bend in the elbows.

Wall Pushups • S tand arm’s length from wall with feet shoulder width apart • Without bending at the waist, place arms on the wall at shoulder height • B end elbows to bring your nose toward the wall • Then, push away from wall back to standing position, keeping hands on wall

Bent Rows • Stand with chair in front of you, bend at waist and place a hand on chair for support • Hold weight in the other hand and keeping arm close to your body bring your elbow up and back, (like starting a lawnmower) • Lower slowly to starting position, repeat with the opposite arm

Triceps Extensions • S tand with chair in front of you, bend at waist and place a hand on chair for support • H  old weight in the other hand and bring elbow up high, keeping your arm close to your body at a 90 degree angle • S traighten your arm and push the weight backwards; try to keep shoulder still • S lowly, lower weight to starting position, keeping the elbow high

Bicep Curls • Drop arms to your sides, palms face forward • Keeping elbows at your sides, bring your weights toward your shoulders • Hold and return slowly to starting position

Upright Rows • S tart with weights in front of you, palms facing thighs • K eep weights close together • R aise the weights to chin level, keeping them close to the body • H  old and then slowly lower weights to starting position

Diagonal Arm Raise • Drop arms to side • Thumbs should face down (like your emptying a can) • Raise arms up in a V-Shape,45-degree angle from your body

Shoulder Shrugs • S tand with feet at shoulder width, knees slightly bent, back straight • D  rop arms to your sides, palms facing in • L ift shoulders toward your ears, then relax

Chair Squats • Stand with feet shoulder width apart with a chair behind you • Squat down only as far as you feel comfortable, keeping knees behind the toes • Slowly return back to standing position

Seated Crunch • Sit  at the edge of a chair • Place  the tips of your fingers on the edge of your head • Inhale  to prepare, exhale bringing your right knee off the ground • Simultaneously,  rotate your torso, bring your left elbow to your right knee • Return  to starting position and twist to the opposite side

For more information on lifestyle changes for better heart health, visit uwhealth.org/heartandvascular. CD-28977-11