Stretching Exercises

Sep1st 2018

These are general stretching exercises, and as such, may not be suitable for absolutely everyone. If you experience discomfort or pain beyond a moderate stretching sensation, we recommend discontinuing the exercise. Feel free to call Dresher Physical Therapy with any questions at 215-619-4545!

STANDING BACK EXERCISE:

  1. Stand with feet shoulder width apart. Place your hands in the arch of your low back
  2. Slowly lean backward (but avoid tilting your head backward)
  3. Hold for 5 seconds
  4. Repeat 10-15 times
  5. Do this before, during, after your gardening/cleaning

STANDING HAMSTRING STRETCH

  1. Place foot up on a low step or stool. Hold onto something for balance if needed.
  2. Keep leg straight and pull your ankle up towards you
  3. Produce a moderate stretch in the back of your thigh
  4. Hold for 15 to 30 seconds 5. Repeat 3-5 times on each side

WALL CALF STRETCH:

  • Lean forward onto a wall or kitchen counter
  • Be sure to keep your back leg straight and your heel down
  • Hold for 15-30 seconds, feeling a moderate stretch in the calf of your trailing leg
  • Repeat 3-5 times on each leg