Before Bed. body parts being stretched. Stretch lightly, breathe deeply, and be relaxed. Routines 107
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1 Before Bed Approximately 3 Minutes This is a great time to stretch every day. These stretches will relax your body and help you to sleep more soundly. Take your time, and feel the body parts being stretched. Stretch lightly, breathe deeply, and be relaxed. (page 28) Repeat #2 and #3 simultaneously. 20 seconds (page 63) 30 seconds 5-6 seconds (page 30) Stretching 2000 by Bob and Jean Anderson. Shelter Publications, Inc. Routines 107
2 Everyday Stretches Approximately 8 Minutes Start with several minutes of walking. Then use these everyday stretches to fine-tune your muscles. This is a general routine that emphasizes stretching and relaxing the muscles most frequently used during normal day-to-day activities. In the simple tasks of everyday living, we often use our body in strained or awkward ways, creating stress and tension. A kind of muscular rigor mortis sets in. If you can set aside 10 minutes every day for stretching, you will offset this accumulated tension so you can use your body with greater ease. 20 seconds (page 28) seconds (page 63) 5- (page 30) (page 36) 5- (page 36) seconds 108 Routines Stretching 2000 by Bob and Jean Anderson. Shelter Publications, Inc.
3 20-30 seconds (page 60) Repeat stretch #11. (page 51) 20 seconds (page 71) 4-5 seconds seconds (pagei 90) (page 44) seconds Stretching 2000 by Bob and Jean Anderson. Shelter Publications, Inc. Routines 109
4 Stretches for the Hands, Arms & Shoulders Approximately 4 Minutes This series of stretches works for repetitive stress problems in the hands and arms. Breathe naturally, stay comfortable, and be relaxed as you stretch. (page 88) Rotate 8-10 times each direction (page 88) 5-6 seconds (page 88) each position (page 88) 5-6 seconds (page 28) 5- (page 92) (page 43) 20 seconds (page 45) 110 Routines Stretching 2000 by Bob and Jean Anderson. Softer OuWU*L~ L.
5 Strjetches for the Neck, Shoulders & Arms Approximately 5 Minutes Many people carry stress in their neck and shoulder area. This stretching routine will help with that problem. Do these stretches throughout the day. Breathe deeply and relax. 5-6 seconds 5-6 seconds (page 28) 5 seconds (page 44) (page 44) (page 43) seconds (page 81) Stretching 2000 by Bob and Jean Anderson. Shelter Publications, Inc. Routines 111
6 Stretches for the Legs, Groin & Hips Approximately 7 Minutes Stretch comfortably after a light warm-up of walking in place or riding a stationary bike for 2-3 minutes. Remember to stretch with control as you gradually limber up. Relax and breathe rhythmically. (page 54) (page 71) (page 75) Hold for seconds (page 55) (page 53) seconds (page 35) seconds (page 61) 30 seconds (page 63) seconds 30 seconds (page 36) 112 Routines Stretching 2000 by Bob and Jean Anderson. Shelter Publications, Inc.
7 Stretches for Lower Back Tension Approximately 6 Minutes These stretches are designed for the relief of muscular low back pain and are also good for relieving tension in the upper back, shoulders, and neck. For best results do them every night just before going to sleep. Hold only stretch tensions that feel good to you. Do not overstretch. 30 seconds (page 51) 5- (page 33) seconds seconds /~«v (page 63) Contract, then relax Contract 5-8 seconds, then relax Rock gently back and forth times (page 32) seconds 5 seconds (page 30) Stretching 2000 by Bob and Jean Anderson. Shelter Publications, Inc. (page 63) Routines 113
8 Computer & Desk Stretches Approximately 4 Minutes Sitting at a computer for long periods often causes neck and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or so throughout the day, or whenever you feel stiff. Photocopy this and keep it in a drawer. Also, be sure to get up and walk around the office whenever you think of it. You'll feel better! t seconds (page 90) (page 44) t 3 5 seconds seconds (page 89) (page 89) (page 83) (page 60) Shake out hands (page 89) 114 Routines Stretching 2000 by Bob and Jean Anderson. Shelter Publications, Inc.
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