General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

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1 Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for seconds Relax and breathe normally Stretching is most effective when muscles are warm such as after a warm-up or exercise session Neck Stretch: Side Face forward with shoulders relaxed Twist head to one side, trying to look over your shoulder Return to center, repeat on other side Neck Stretch: Forward Face forward with shoulders relaxed Drop head forward to chest Do not force the stretch Return and repeat Side Stretch Stand with legs shoulder width apart, hands on hips Lean to side without twisting the trunk until a stretch is felt Bring arm over head toward bend for an added stretch Return, repeat on other side Shoulder Rolls Seated or standing Roll the shoulders backwards and forwards in a circular motion, lifting towards the ears

2 Leg Extension Sit on the edge of a chair or on the floor with leg out straight Heel on the floor, toe pointing toward the body Bend at the hip, lean forward until a stretch is felt in the back of your thigh Repeat with opposite leg Thigh Stretch Stand with support against wall or chair Gently pull foot with same-side hand, bringing heel toward hips; should feel a stretch in front of thigh Knee Press Sitting on chair, place ankle on opposite knee Press down on raised knee to stretch inner thigh Repeat with opposite leg Calf Stretch Standing position Hands supported on wall, front knee bent, back knee straight Keeping both heels on floor, lean into the wall to feel stretch in calf Repeat with leg positions switched For more information on lifestyle changes for better heart health, visit uwhealth.org/heartandvascular. Lower Back Stretch Lie on your back with knees bent, keeping your feet on the floor Keep both shoulders relaxed and flat against the floor Arms out to a T position at shoulder height Let knees drop to one side as far as they go comfortably Relax there for a few seconds, then bring your knees up to starting position Repeat on the opposite side, up to five times on each side CD

3 Strength Exercises with resistance bands Perform set(s) of repetitions of each exercise, 2 3 times per week on non-consecutive days. General Guidelines All exercises can be performed while sitting in a chair, if needed. Do each movement carefully and under control. Chest Press Sit tall and wrap the band behind your back, bring ends underneath the arms Grasp ends of band at shoulder level Keeping shoulders down, away from the ears Extend your arms forward until arms are straight, without locking the elbows Seated Rows Wrap band around one or both feet; hold one end of band in each hand Pull elbows straight back keeping wrists straight Triceps Extensions Hold both ends of band stationary at shoulder height Straighten one arm while keeping your other arm still hand to shoulder Repeat with the opposite arm Bicep Curls Begin by standing on the middle of the band under one or both feet Hold ends of band in each hand, arms straight staying close to body Bend your elbows, lifting the band toward your shoulders

4 Upright Rows Begin by standing on the middle of the band under one or both feet Grasp both ends of the band in each hand at waist level Pull band upward toward your chin, lifting elbows, keeping your hands close to your body Diagonal Shoulder Flexion Grasp band in each hand, begin with arms straight by your side Pull up and away from side, bringing arms up to shoulder height Shoulder Shrugs Stand on middle of band; grasp ends of band at your side, taking up extra slack Keep your elbows straight and lift your shoulders upward, toward your ears Chair Squats Stand tall with a chair behind you and step on middle of band with both feet Grasp ends of band in each hand, bring hands up to hip level (or higher to add more resistance) Squat down only as far as you feel comfortable, keeping knees behind your toes Seated Crunch Sit tall with resistance band wrapped around back of chair With band held across the chest, lean forward against resistance of band For more information on lifestyle changes for better heart health, visit uwhealth.org/heartandvascular. CD

5 Strength Exercises with Free Weights Perform set(s) of repetitions of each exercise, 2 3 times per week on non-consecutive days. General Guidelines Lift slowly and in control. Breathe out through the mouth when lifting and breathe in through the nose when lowering weights. Never lock arms into straight position keep a slight bend in the elbows. Wall Pushups Stand arm s length from wall with feet shoulder width apart Without bending at the waist, place arms on the wall at shoulder height Bend elbows to bring your nose toward the wall Then, push away from wall back to standing position, keeping hands on wall Bent Rows Stand with chair in front of you, bend at waist and place a hand on chair for support Hold weight in the other hand and keeping arm close to your body bring your elbow up and back, (like starting a lawnmower) Lower slowly to starting position, repeat with the opposite arm Triceps Extensions Stand with chair in front of you, bend at waist and place a hand on chair for support Hold weight in the other hand and bring elbow up high, keeping your arm close to your body at a 90 degree angle Straighten your arm and push the weight backwards; try to keep shoulder still Slowly, lower weight to starting position, keeping the elbow high Bicep Curls Drop arms to your sides, palms face forward Keeping elbows at your sides, bring your weights toward your shoulders Hold and return slowly to starting position

6 Upright Rows Start with weights in front of you, palms facing thighs Keep weights close together Raise the weights to chin level, keeping them close to the body Hold and then slowly lower weights to starting position Diagonal Arm Raise Drop arms to side Thumbs should face down (like your emptying a can) Raise arms up in a V-Shape,45-degree angle from your body Shoulder Shrugs Stand with feet at shoulder width, knees slightly bent, back straight Drop arms to your sides, palms facing in Lift shoulders toward your ears, then relax Chair Squats Stand with feet shoulder width apart with a chair behind you Squat down only as far as you feel comfortable, keeping knees behind the toes Slowly return back to standing position Seated Crunch Sit at the edge of a chair Place the tips of your fingers on the edge of your head Inhale to prepare, exhale bringing your right knee off the ground Simultaneously, rotate your torso, bring your left elbow to your right knee Return to starting position and twist to the opposite side For more information on lifestyle changes for better heart health, visit uwhealth.org/heartandvascular. CD

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