Believe it not, Exercise can Help

[Carolyn, Director]

Out of bed and moving? Continue with these stretching techniques to help you through the day.

The exercises below will help to increase circulation and flexibility of your back and leg muscles. Try to relax and breathe naturally throughout your stretching routine. Discontinue any exercise that causes pain or discomfort and check with your doctor.


Back Press
Press you back upward to stretch the back, buttock and shoulder muscles.

Back Release
Allow your stomach and the muscles of your buttocks to relax and let your back sag. Be sure to keep you weight evenly distributed; don’t sit back on your hips.


Arm Reach
Stretch one arm straight out in front of you. Don’t raise your head, and be sure not to “sink” into your supporting arm. Hold for account of 5; return to starting position.

Leg Reach
Extend one leg straight out behind you and hold it parallel to the floor for a count of 5. Don’t let your back, head, or stomach sag, and try not to arch your back. Return to starting position.


Groin Stretch
Sit with feet together with lower back and stomach lifting upward. Relax your hips and rotate them outward, gently pushing your knees toward the floor.

Groin Stretch
Kneel with one foot in front of you. Slowly shift you weight forward onto the front foot. You may want to steady yourself with one hand on the floor. Switch legs.


Hamstring Stretch
Lie on floor and loop a towel behind one foot, keeping your lower back straight. Raise the leg off the floor and stretch the hamstring. Switch legs.

Quadriceps Stretch
Stand next to a wall for stability. Grasp your foot behind you with the opposite hand. Lift to stretch quadriceps. Switch legs.


Calf Stretch
Stand an arm’s length away from a wall. Rock forward, bending the front knee while keeping the back knee straight. Switch legs.

Abdominal Firming
Lie down with your knees bent. Tuck your chin to your chest and roll up slowly until your hands touch your knees. Slowly uncurl.