Daily Stretches: Increase Flexibility & Decrease Injury

Neck

  • Angle chin to each armpit. Hold for up to 30 seconds.
  • Look left, right, up and down. Hold each position for up to 30 seconds.

Upper back and shoulders

  • Roll shoulders back while squeezing shoulder blades together and down 20-30 times.
  • Interlock fingers in front of you with outstretched arms and round shoulders holding for 10-15 seconds.
  • Stand in a doorway with arms up on each side and step forward slightly to stretch. Hold for up to 30 seconds.

Lower back and legs

  • Lay on your back, hug one knee into your chest one at a time holding for up to 30 seconds.
  • Lay on your back, use a rope to loop around your foot and while keeping your leg straight, pull the rope towards your chest and hold for up to 30 seconds.
  • Lay on your back, bring your knee across your chest to the opposite shoulder and hold for up to 30 seconds.
  • While standing, keep one leg back and straight and the other is forward and bent. Lean into a wall to stretch

By Kellie Way

Parrish Medical Group

Director, Athletic Training


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