Do each of these stretches three to five times. Hold each stretch 10 to 30 seconds. Stretch muscles firmly and gently. DO NOT bounce. You may feel some discomfort while stretching, but you should never feel pain.

  1.  HAMSTRING STRETCH: Sit on a mat with your legs straight out in front of you. Keeping your back straight, slowly lean forward. You may feel an uncomfortable stretch at the back of your legs.

  2.  HEEL CORD STRETCH: Still sitting with your legs straight out in front of you,
grasp your feet with your hands or with a towel. Keeping your knees straight, pull your feet toward you. You may feel a stretch at the back of your legs below the knee.

  3.  LOW BACK STRETCH: Lie on your back. Use both arms to slowly raise your knees to your chest.

  4.  HIP FLEXOR STRETCH: Lie on your stomach with your legs straight out behind you. Bend one knee and grasp the leg above the ankle, pulling it towards your buttocks. Repeat on each leg.

5.  CORNER STRETCH: Sitting in your wheelchair or standing in a doorway, place your hands on each side of the door frame behind you at ear level. Lean forward. You should feel a stretch across your chest.

6.  SHOULDER STRETCH: Grasp one arm behind your head at the elbow. Pull the arm toward the opposite shoulder. You should feel a stretch at the back of your arm.

Related Links:
Back to Fitness: Strength and Flexibility
Your Body and Health

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