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The
Static Stretches
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The following
codes will be used to enable you to identify the static stretches
that are specifically designed to decrease joint and back pain.
- N
= Recommended for relief of neck pain
- B
= Recommended for relief of upper and lower back pain
- S
= Recommended for relief of shoulder pain
- K
= Recommended for relief of knee pain
For a printable
copy of all the static stretches, click
here.
Upright
(standing) Stretches
Basic Upright Stance: Place feet shoulder width apart, parallel
to each other, slight bend in the knee (soft knees), arms at your
sides, shoulders back, chin up for good posture. And remember, stretch
to tightness, not to pain, and hold for 10-15 seconds. Do not bounce.
After holding, relax and shake it out. Move your arms and feet in
place to help pump the blood back up to your head and heart.
1 - HEAD SIDE TO SIDE N
 BODY
PART STRETCHED:
Neck and upper back
MAJOR MUSCLES STRETCHED: Sternocleidomastoid (side of neck)
Trapezius "traps" (neck and back).
Step One:
Slowly move your head to the right side, placing your ear towards
your shoulder. Don't expect to do it, that's just the direction
we want you to go. Hold for 10-15 seconds. Breathe.
Step Two:
Move your head slowly towards the left side, ear towards shoulder.
Hold for 10-15 seconds. Keep the shoulders squared and remember
to breathe.
Step Three:
Repeat slowly to the right. Hold.
Step Four:
Repeat slowly to the left. Hold.
Step Five:
Head back up straight. Relax and shake it out. Move your arms and
feet in place to help pump your blood back up to your head and heart.
2 - OVERHEAD
REACH B,S
 BODY
PART STRETCHED: Shoulder girdle/joint, elbow joint, chest and
back.
MAJOR MUSCLES STRETCHED: Pectoralis major & Pectoralis
minor "pecs" (chest).
Trapezius "traps" (upper back)
Latissimus dorsi "lats" (back).
Step One:
Extend your right arm up as high as you can reach. Your elbow is
straight (softly locked) and your arm is close to the head. Don't
bring your head to your arm. Bring your arm to your head and hold
for 10-15 seconds. Remember to breathe. Relax and lower your arm.
Step Two:
Extend your left arm. Reach up high. Straighten it out. Elbow is
straight, softly locked and hold for 10-15 seconds. Breathe. Relax
and lower your arm.
Step Three:
Extend your right arm. Reach up high and straighten it out. Then
gently move your entire arm, elbow softly locked, from the shoulder
socket to the rear until it stops. Expect to move only a fraction
of an inch to a few inches. Hold it there. Keep your shoulders square
and don't let them go back. Hold for 10-15 seconds. Breathe. Relax
and lower your arm.
Step Four:
Repeat with the left arm. Hold and relax and shake it out!
3 - DELTOID
SIDE PRESS B,S
 BODY
PART STRETCHED: Shoulder girdle/joint, scapular and back
MAJOR MUSCLES STRETCHED: Deltoids "delts" (shoulders)
Latissimus dorsi "lats", rhomboids, teres, subscapularis
(back)
MAJOR MUSCLES STRENGTHENED: Biceps (upper arms) and forearms.
Step One:
Bring your right arm across your chest, upper arm to rest underneath
your chin. Keep elbow soft.
Step Two:
Place your left palm above your elbow towards your shoulder. Do
not press on your elbow joint. Press your arm into your chest so
that it will fit underneath your chin. Keep right hand and fingers
relaxed. Hold for 10-15 seconds and breathe. Relax and lower your
arms.
Step Three:
Repeat steps one and two with your left arm.
Step Four:
Repeat with your right arm, this time gently pressing your arm into
your chest with a fraction more pressure than before. Hold for 10-15
seconds. Relax and lower your arms.
Step Five:
Repeat with your left arm. Relax and shake it out.
4 - TRICEPS
SQUARE S,B
 BODY
PARTS STRETCHED: Shoulder girdle/joint, chest, scapular and
back.
MAJOR MUSCLES STRETCHED: Deltoids "delts" (shoulders)
Pectoralis major and minor "pecs" (chest)
Latissimus dorsi "lats" (back)
MAJOR MUSCLES STRENGTHENED: Transverse abdominus "abs"
(abdominals)
Step One:
With your right arm reach up to the ceiling, bending it at the elbow.
Come down behind your head and touch the top of your spine. Raise
your left arm up to the ceiling, bending it at the elbow. Come down
and cup your right elbow with your left hand. Your arms will be
like a square picture frame around you face. Very slowly bring back
both of your arms/elbows to the rear of your body. Bring both arms
back evenly, just a fraction of an inch or a little more. Hold for
10-15 seconds. Breathe. Relax and lower your arms very slowly.
Step Two:
Repeat with your left arm.
Step Three:
Repeat step one and add the following: draw the "belly button"/navel
back to the backbone. Hold it there. Continue to breathe for 10-15
seconds, then relax slowly.
Step Four:
Repeat with your left arm. Relax slowly and shake it out.
5 - FINGER
INTERLOCK N,S,B
 BODY
PART STRETCHED: Shoulder socket/girdle (rotor cuff), chest ,
scapula, arms and forearms
MAJOR MUSCLES STRETCHED: Deltoids "delts" (shoulders)
Pectoralis major and minor "pecs" (chest)
Biceps brachii, brachialis, brachioradialis, triceps brachii (arms)
Step One:
Bring your arms behind your back. Interlace your fingers and take
a deep breath to create a big chest. As you exhale, raise your wrists
and pinkies very slowly, up to the ceiling as far as you can go.
Continue to breathe. You should feel your chest expanding and contracting.
Hold for 10-15 seconds. Relax.
Step two:
Repeat. Relax and shake it out!
6 - SIDE
BENDS B,N
 BODY
PART STRETCHED: Torso, rib cage and spinal column
MAJOR MUSCLES STRETCHED: Serratus, obliques , intercostals
(breathing and abdominals)
Quadratus lumborum, latissimus dorsi (back)
Step One:
Be sure your feet are shoulder width apart, parallel to each other.
Knees are softly locked and arms are dangling at your sides. Slowly
bend to the right side going all the way over as far as you can
go. Your head and both of your arms are relaxed just hanging loosely
from your sides. Let gravity do the work. You are not looking at
the ceiling or the floor, your eyes are looking directly in front
of you. Hold for 10 -15 seconds.
Step Two:
Move slowly to the left side. Keep arms relaxed. Hold.
Step Three:
Move slowly back to the right side. Hold.
Step Four:
Move slowly back to the left side. Hold, relax and shake it out.
7 - BUTCHERS
LOCK S,B
 BODY
PART STRETCHED: Shoulders, chest, shoulders, rotor cuff and
elbow joint. This stretch is used as a test of upper body flexibility.
If fingers on both hands can touch, your flexibility is above average.
MAJOR MUSCLES STRETCHED: Deltoids "delts" (shoulders)
Pectoralis major and minor "pecs" (chest)
Biceps, brachialis, brachioradialis, triceps
Latissimus dorsi "lats" (back)
Step One:
Bring your right arm behind your back, just above you buttocks.
Bending your right elbow, slowly raise your wrist up as high as
you can. You can assist with your left hand.
Step Two:
Raise your left arm up to the ceiling, come down behind your head,
get your fingers as close together as possible. Focus on getting
the correct shape. Don't worry about your fingers touching, they
will come together with regular stretching. Hold for 10-15 seconds.
Remember to breathe. Relax slowly.
Step Three:
Repeat steps one and two with the left arm.
Step Four:
Repeat steps one, two, three.
More
Static Stretches....
Available
for purchase:
STATIC
STRETCHING
VIDEO or AUDIO
Ease tension, joint and back pain
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