Appendix H—Flexibility

Flexibility training should be done two to three times a week, preferably after you have warmed up. The most effective time to stretch is after physical training. We recommend static stretching, using slow movements to reach a point of stretch, holding the position for 5 to 10 seconds, and relaxing. The stretch may be repeated. Dynamic job-specific movements should be employed before work.

Shoulder and Arm Stretch

Intertwine your fingers above your head with your palms facing up. Push your arms up and slightly to the rear. Feel the stretch in your arms, shoulders, and upper back.

Hand Stretches

With the wrist and fingers of one hand extended, use your other hand to gently increase the extension of the fingers. Repeat with opposite hands. Other options for stretching the hands include extending the wrist and flexing your fingers at the same time or extending your wrists and spreading your fingers out as far as possible.

Neck Stretch

Lean your head sideways toward your right shoulder while reaching down with your left arm. To increase the stretch, use your right hand to pull your left arm behind your back. Repeat on the opposite side.

Shoulder Stretch

Intertwine your fingers behind your back with your palms facing in. Start the stretch by turning your elbow while maintaining straight arms. For a second stretch, maintain an erect posture and raise your arms behind you until you feel a mild stretch.

Upper Chest Stretch

Stand in front of a door jamb or a similar structure. Place your hands about shoulder height on the door jamb and gently lean forward, feeling a stretch across the front of your shoulders and chest. For a little more stretch, step back from the door jamb and relax your shoulders to let gravity increase the stretch.

Trunk Stretch

Standing upright, look over your right shoulder and turn your upper torso to the right as far as possible. Try to keep your hips facing forward. Repeat to the left. As an alternative, stand about 18 inches from a wall while facing away from it. Keeping your hips facing forward, rotate both hands and shoulders and touch the wall. Go only as far as is comfortable.

Back Stretch

Place both hands shoulder width apart on a bar or other solid support that is about chest high. With your knees slightly bent, let your torso droop forward. Keep your hips directly above your feet. Try bending your knees a little more to increase the stretch. Try holding onto objects at different heights.

Side Bend Stretch

Stretch your right arm up and behind your head. Grasp your right elbow with your left hand as you bend to the left. Pull your right arm at the same time. Feel the stretch from the elbow down though the upper arm and upper torso. Repeat on the left side.

Lower Back and Shoulder Stretch

While standing or sitting, place your hands on your lower back. Bring your shoulders back and your elbows toward one another while pushing your back forward.

Lower Back and Hamstring Stretch

Stand with your feet about shoulder width apart. Slowly bend forward from the hips while keeping your knees slightly bent to reduce lower back stress. Feel your neck, arms, and back relax. Once you reach a point of mild discomfort, straighten up and relax for 20 to 30 seconds. To reduce back stress, increase the bend in your knees before straightening up.

Standing Groin Stretch

With your feet spread, bend your left knee while keeping your right leg straight. Push your hip down and toward your left foot until you feel a modest stretch along the inner thigh of the right leg. Repeat on the other side.

Groin and Hamstring Stretch

Stand with your left side to a table or bench. While facing forward, place your left foot out to the side with your toe on the bench. Gently lean toward the bench and hold the stretch. You should feel a stretch in the hamstrings and groin. Repeat on the other side.

Groin, Hamstring, and Front of Hip Stretch

Place the ball of your foot on a secure support, such as a table. Keep the support leg pointed forward. Push your hips toward the front foot while bending the front knee. Feel the stretch in the groin and hamstring of the elevated leg and in the front of the hip on the side of the support leg. Repeat on the opposite side.

Groin, Hamstring, and Hip Stretch

Place your right knee directly above your ankle and extend your rear leg behind you. Your weight should be on the toes and ball of the rear foot. Repeat on the other side. Hold an easy stretch by letting your torso relax forward past the front knee. Use your hands for balance.

Calf Stretches

Leaning against a wall or solid support, place most of your weight on your rear foot. Push your hips down and forward while keeping your rear leg straight and your heel on the ground to stretch your upper calf. An additional stretch in this position is to relax the hips and focus on pushing the rear knee forward and down while keeping the heel on the ground to stretch the lower calf. Repeat with the other leg.

Knee and Quad Stretch

While balancing against a wall, hold the top of your right foot with your left hand and gently pull your foot up toward your buttocks. Repeat with your left foot and right hand.

Squat Stretch

You will feel this stretch in the lower legs, knees, back, ankles, Achilles tendons, and groin. Squat down with your feet flat, knees above your toes, and toes pointing out slightly. Changing the width of your feet and knees will change the areas stretched.

Single Leg Hamstring Stretch

Sitting on the floor with your torso upright, tuck the sole of one foot by your inner upper thigh and relax the knee to the floor. Slowly bend forward from the hips toward the foot of the extended leg until you feel a modest stretch. Keep your back straight. Repeat on the other side.

Upper Hamstring and Hip Stretch

Sitting on the floor (if necessary, sit with your back to a wall), hold onto the outside of your ankle (and/or knee) and foot as shown. Gently pull the entire leg toward your torso until you feel a slight stretch in the back of your upper leg. Repeat on the other side. An additional stretch that you can do in this position is to use your hand to gently rotate the foot through its full range of motion, stretching tight ligaments.

Sitting Groin Stretch

Sitting on the floor, place the soles of your feet together as shown and gently hold onto your toes. Gently bring your torso forward by bending at the hips. You may also use your elbows to gently push the knees toward the floor to increase the stretch. Be gentle.

Outer Hip Stretch

Sitting on the floor as shown with one leg extended and the other bent and placed over the extended leg, gently pull the knee across your torso into the opposite shoulder. Repeat on the other side.

Spine Stretch

This stretch may be felt across the entire back, outside of the hips, and in the ribs. Sit upright on the floor with your right leg out in front. Bend the left leg and place the foot on the floor across the extended right leg. Bend your right elbow and place it on the outside of the left thigh near the knee. Use your left arm for balance as shown and twist, looking over your left shoulder while maintaining pressure with the right arm on the left knee. Repeat on the other side.

Ankle and Quad Stretch

Lie on one side with your lower arm supporting your head. Hold the top of the upper foot with your free hand as shown. Gently pull your heel toward your buttocks to stretch your ankle and quadriceps. Push the top of your foot into your hand and upward by contracting the gluteus (buttocks) muscles. This movement should further stretch the quadriceps. Repeat on the other side.

Quad and Gluteus Stretch

Lie on your back with your head and shoulders on the floor. One leg should be extended and the other knee and hip flexed. Use both hands to hold the lower thigh behind your knee and gently pull your knee toward your chest. Repeat on the other side.

Groin Stretch

Lie on your back with your head and shoulders contacting the floor. Place the soles of your feet together and pull them in toward your buttocks. Gently let your knees droop toward the floor, letting gravity do the work. Relax and breathe.

Excerpted from various stretching publications 1980 to 2001 by Bob and Jean Anderson,
Stretching Inc. Reprinted by permission. For a free catalog of Stretching, Inc. publications
contact: Stretching, Inc., P.O. Box 767, Palmer Lake, CO 80133-0767, 1-800-333-1307
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