InstantStretch v3.1 Copyright TheStretchingInstitute.com
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1 This is a personalized InstantStretch routine for Lacombe Therapeutic Massage & Wellness. InstantStretch v3.1 Copyright TheStretchingInstitute.com Warning The stretching exercises presented in this routine are intended as an educational resource and are not intended as a substitute for proper medical advice. Please consult your physician, physical therapist or the person who gave you this routine before performing any of the stretching exercises described in this routine, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Age: Gender: Height: Weight: Group Fitness Level: Max # of Stretches: Program Type: Routine for: General 15 Custom Design Additional notes and comments for Lacombe Therapeutic Massage & Wellness Upper Back and Neck Stretches Hold for 30 seconds, relax for seconds, do second set for 30 seconds. Pain-free stretch! Instructions for Lacombe Therapeutic Massage & Wellness Stretching exercises should only be performed after a thorough warm up is conducted. A thorough warm up will prepare your muscles for the following stretching exercises by increasing blood flow, which in-turn increases the delivery of oxygen and nutrients to the working muscles. A thorough warm up should consist of light physical activity for about 10 minutes and result in a light sweat. Perform each stretch gently and slowly and avoid any bouncing or jerky movements. Stretch only to the point where you can feel tension in the muscle group and never stretch to the point of pain or discomfort. Breathe slowly and deeply while performing each stretch. After reading the description and viewing the accompanying picture on the next page move your body into the stretch position and hold each stretch for 20 to 30 seconds. Relax for 10 to 15 seconds between each stretch and perform each stretch 2 to 3 times. Where appropriate, stretches should be done on both sides. Page 1
2 Stretch #B01 Above Head Chest Stretch, is for the muscles of the Chest Stand upright and interlock your fingers. Bend your arms and place them above your head while forcing your elbows and hands backwards. Stretch #B04 Parallel Arm Chest Stretch, is for the muscles of the Chest Stand with your arm extended to the rear and parallel to the ground. Hold on to an immovable object and then turn your shoulders and body away from your outstretched arm. Stretch #B05 Bent Arm Chest Stretch, is for the muscles of the Chest Stand with your arm extended and your forearm at right angles to the ground. Rest your forearm against an immovable object and then turn your shoulders and body away from your extended arm. Page 2
3 Stretch #A01 Lateral Neck Stretch, is for the muscles of the Neck Look forward while keeping your head up. Slowly move your ear towards your shoulder. Keep your hands behind your back and do not lift your shoulder up to your ear. Stretch #A02 Rotating Neck Stretch, is for the muscles of the Neck Stand upright while keeping your shoulders still and your head up. Slowly rotate your chin towards your shoulder. Stretch #A04 Diagonal Flexion Neck Stretch, is for the muscles of the Neck Stand upright and let your chin fall forward towards your chest. Then gently lean your head to one side. Page 3
4 Stretch #A05 Neck Extension Stretch, is for the muscles of the Neck Stand upright and lift your head, looking upwards as if trying to point up with your chin. Relax your shoulders and keep your hands by your side. Stretch #A06 Neck Protraction Stretch, is for the muscles of the Neck Keep your head up then push your head forward by sticking your chin out. Stretch #A07 Sitting Neck Flexion Stretch, is for the muscles of the Neck While sitting on a chair, cross your arms over and hang on to the chair between your legs. Let your head fall forward and then lean backwards. Page 4
5 Stretch #A08 Parallel Arm Shoulder Stretch, is for the muscles of the Shoulders Stand upright and place one arm across your body. Keep your arm parallel to the ground and pull your elbow towards your opposite shoulder. Stretch #A09 Bent Arm Shoulder Stretch, is for the muscles of the Shoulders Stand upright and place one arm across your body. Bend your arm at 90 degrees and pull your elbow towards your opposite shoulder. Stretch #A10 Wrap-around Shoulder Stretch, is for the muscles of the Shoulders Stand upright and wrap your arms around your shoulders as if hugging yourself. Pull your shoulders back. Page 5
6 Stretch #D04 Lying Whole Body Stretch, is for the muscles of the Upper Back Lie on your back and extend your arms behind you. Raise your toes and then lengthen your body as much as you can. Stretch #D05 Sitting Bent-over Back Stretch, is for the muscles of the Upper Back Sit on the ground with your legs straight out in front or at 45 degrees apart. Keep your toes pointing upwards and rest your arms by your side or on your lap. Relax your back and neck and then let your head and chest fall forward. Stretch #D10 Kneeling Reach Forward Stretch, is for the muscles of the Upper Back Kneel on the ground and reach forward with your hands. Let your head fall forward and push your buttocks towards your feet. Page 6
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