Exercise Program
Stretching
Stretching Tips: Breathe through stretch, do not hold your breath Move slowly Hold stretch at end point for 20-30 seconds – do not bounce Calf stretch
Brace your hands on a wall or sturdy chair approximately an arm's reach away. Place your right foot behind your left foot. Slowly bend your left leg forward, keeping your right knee above your right foot and your heels firmly on the floor. Try to keep your upper body vertical and feet pointing forwards. Hold for 30 seconds. Switch legs and repeat. For a more challenging stretch, step your back leg further away.
Hamstring stretch
Lie on your back on the floor. Raise your left leg up in the arm towards the ceiling keeping the left knee slightly bent. Slowly straighten your left knee until you feel a stretch along the back of your left thigh. Hold for 30 seconds. Switch legs and repeat.
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com
Page 2
Quadriceps stretch
Balance yourself using a wall or sturdy chair. Bend your right knee so you can grasp your right ankle with your right hand and gently pull your heel up and back towards your buttocks until you feel a stretch in the front of your thigh. Keep your knees close together and thighs in line with one another. Hold for 30 seconds. Switch legs and repeat.
Hip flexor stretch
Place a folded towel on the ground. Kneel on the towel with your left knee. Place your right foot in front of you, bending your knee and placing your right hand on your right thigh for balance. Lean forward onto your right leg to stretch your right thigh. Hold for about 30 seconds. Switch legs and repeat.
Iliotibial band (ITB) stretch
Stand near a wall or sturdy chair for balance. Cross your right foot over your left foot at the ankle. Extend your right arm overhead, reaching toward the opposite side to stretch along the hip. Hold for 30 seconds. Switch sides and repeat.
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com
Page 3
Knee-to-chest stretch
Lie on your back on the floor. Slowly pull your left knee up towards your chest until you feel a stretch in your lower back. Hold for 30 seconds. Switch legs and repeat.
Shoulder stretch
Pull your right arm across your chest and hold it with your left hand, above or below the elbow. Hold for 30 seconds. Switch arms and repeat.
Shoulder stretch with towel
Roll a towel up. Hold one end of the towel over your right shoulder and grab hold of the other end of the towel below with your left hand. Gently pull the towel toward the ceiling with your right hand to stretch the left shoulder. Hold for 30 seconds. Switch hands and repeat.
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com
Page 4
Neck stretch To stretch your neck:
Tilt your head slightly forward and to the right. Place your right hand on top of your head and pull down slightly to stretch the left side of your neck. Hold for 30 seconds. Repeat on the opposite side.
Upper back stretch
Stand with feet shoulder-width apart. Lift your arms up to the sides and bend your elbows so your hands face forwards. Squeeze your shoulder blades together behind you like you are squeezing a roll of coins between them. This should widen your chest. Hold 30 seconds Repeat as desired.
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com