Stretch the shoulder blades by having your child stand with his arms stretched out, parallel to the ground. Keep the palms facing backward with her thumbs toward the ground. Have her press her arms back as if squeezing a ball behind her back. She...
Position your feet shoulder width apart. With your arms extended and in front of you, lower your body by bending at the knees and raise back up. Repeat this 10 times. For a more advanced stretch stand with your feet shoulder width apart and...
Sit up tall Place your heels together Let your knees drop out to your sides Pull your feet towards your groin You should feel a stretch in the insides of your thighs Hold 20 seconds Repeat 10 times. ...
The hips are another common problem area for people with arthritis. Get on your hands and knees on a mat or comfortable carpet. Extend one leg up and out behind you and hold it in that position for five seconds. Repeat five times with each...
To release shoulder and neck tension, follow the steps below; Stand tall and slide your left hand down the left side of your body. Raise your right shoulder as your left lowers. Hold this for 10 seconds then stand straight again. Now slide your right...
Find a wall and stand a few inches away. With one foot, put your toes on the wall, keeping your heel on the floor, and flex. Hold for about 10-15 seconds, then alternate with your other foot. You can also do this stretch using...
Place your feet slightly apart, and hands on hips. Raise your knee-bent leg. Perform knee rotation to the right and to the left. Change the leg Do 10 repetitions for each leg ...
Standing stretches can prep your body for more intense exercise. As part of your warm-up routine, these stretches will increase your heart rate faster than floor stretches. Try a leg-stretching exercise. Stand facing a wall. Slowly lift your left foot and bring your heel to...
Latissimus Dorsi Stretch Stand approximately 3 feet from a wall Place both hands on the wall one on top of the other as high as you can reach. Step back with one foot. Bend at the hips, keeping your chest up and chin tucked in. ...
The peroneal muscles run down the outside of the lower leg and are difficult to stretch and so often neglected in a stretching routine. Sit in a chair with one ankle resting on the other knee. With your hands, point the foot (plantarflex) and turn...
To book an appointment at Oak Park Family Chiropractic, please call (03) 9300 4035 or book online.
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