Quick & Easy

Short on time? When a window of time presents itself, it's smart to take advantage of it with short bursts of exercise. But remember, you still need to stretch a little beforehand. Here's a set of 5 quick stretches to get you feeling good and on your way. Remember to warm up first and never stretch to the point of pain. Know your body's limits. Hold each stretch for 15-30 seconds and repeat each twice.


Chest Stretch (Corner Stretch):
Stand in the corner of a room, facing the walls, feet planted about 2-3 feet away from the corner. With feet flat and legs straight, place on palm on each wall, wrists in line with your shoulders. Bending at the elbows, lower your body toward the corner, elbows pointing backward.


Lower Shoulder Stretch:
Stand with your feet shoulder width apart. Bring one arm directly across your body and hold it tight with the opposite arm. Switch sides.



Hamstring Stretch:
Begin by standing upright, facing the seat of a low chair, stool, or step. Carefully place the heel of your right foot onto the chair (using a wall or another object for balance, if necessary). Keep your back leg slightly bent and abs tight to help with balance. Keeping torso straight, bend over from the waist, lowering your upper body towards your extended leg.


Quadriceps Stretch:
Begin standing next to a sturdy chair or wall. Feet and legs should be together, abs pulled in. Place your right hand onto the chair or wall for balance. Grasp your left ankle or foot with your left hand. Keeping back flat and thighs together, gently pull your left heel toward your left buttock until you feel a stretch in the front of your thigh.


Full Body Stretch (Downward Dog):
Begin on your hands and knees, keeping hands directly underneath shoulders and knees underneath hips. Slowly straighten the knees as you lift your hips upward and lower your heels to the ground. Breathe steady as your lengthen through the spine and pull your shoulders down away from your ears. If your flexibility allows, lengthen through the arms and lower your chest, shifting your weight back into your heels.