WEEK OF JANUARY 9, 2012
Lateral Neck Stretch: Look forward while keeping your head up. Keep your hands behind your back and do not lift your shoulder up to your ear.
Slowly move your ear towards your shoulder. Breathe. Hold for 10 seconds & repeat 7 times on both sides.
WEEK OF JANUARY 23, 2012
Parallel Arm Shoulder Stretch: Stand upright and place one arm across your body. Keep your arm parallel to the ground and pull your elbow towards your opposite shoulder.
WEEK OF JANUARY 30, 2012
Assisted Triceps Stretch: Stand with your hand behind your neck and your elbow pointing upwards. Then use your other hand to pull your elbow down. If necessary, use a towel and pull down with opposite hand.
WEEK OF FEBRUARY 6, 2012
Reverse Shoulder Stretch: Stand upright and clasp your hands together behind your back. Slowly lift your hands upward.
WEEK OF FEBRUARY 13, 2012
Reaching Upper Back Stretch: Stand with your arms out in front and crossed over. Push your hands forward as far as possible and let your head fall forward. Breathe slowly.
WEEK OF FEBRUARY 20, 2012
Lying Whole Body Stretch: Lie on your back and extend your arms behind you. Raise your toes and then lengthen your body as much as you can.
WEEK OF FEBRUARY 27, 2012
Kneeling Back-arch Stretch: Kneel on your hands and knees. Let your head fall forward and arch your back upwards.
WEEK OF MARCH 5, 2012
Lying Knee Roll-over Stretch: Lie on your back and cross one leg over the other. Keep your arms out to the side and both legs straight. Let your back and hips rotate with your leg.
WEEK OF MARCH 12, 2012
Reaching Lateral Side Stretch: Stand with your feet shoulder width apart, then slowly bend to the side and reach over the top of your head with your hand. Do not bend forward.
WEEK OF MARCH 19, 2012
Standing Toe-up Calf Stretch: Stand with one knee bent and the other leg straight out in front. Point your toes towards your body and lean forward. Keep your back straight and rest your hands on your bent knee.
WEEK OF MARCH 26, 2012
Cross-over Shoulder: Stand with your knees bent. Cross your arms over and grab the back of your knees. Then start to raise upwards until you feel the stretch in your upper back and shoulders.
WEEK OF APRIL 2, 2012
Knee to Chest Buttocks Stretch: Sit with one leg straight and the other leg crossed over your knee. Pull the raised knee towards your opposite shoulder while keeping your back straight and your shoulders facing forward.
WEEK OF APRIL 9, 2012Forearm Stretch: Hold onto your fingers and turn your palms outwards. Straighten your arm and then pull your fingers back using your other hand.
WEEK OF APRIL 16, 2012
Bent-over Chest Stretch: Face a wall and place both hands on the wall just above your head. Slowly lower your shoulders as if moving your chin towards the ground.
WEEK OF APRIL 23, 2012
Bent Arm Chest Stretch: 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.
WEEK OF April 30, 2012
Rising Stomach Stretch: Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward and raise up by straightening your arms.
WEEK OF MAY 7, 2012
Kneeling Back Rotation Stretch: Kneel on the ground and raise one arm. Then rotate your shoulders and middle back while looking upwards.
WEEK OF MAY 14, 2012
Sitting Side Reach Stretch: Sit with one leg straight out to the side and your toes pointing up, then bring your other foot up to your knee. Let your head fall forward and reach towards the outside of your toes with both hands.
WEEK OF MAY 21, 2012
Diagonal Neck Flexion: Stand upright and let your chin fall forward towards your chest. Then gently lean your head to one side.
WEEK OF JUNE 4, 2012
Sitting Knee-Up Rotation Stretch: Sit with one leg straight and the other leg crossed over your knee. Turn your shoulders and put your arm onto your raised knee to help rotate your shoulders and back.
WEEK OF JULY 2, 2012
Wrap-around Shoulder Stretch: Stand upright and wrap your arms around your shoulders as if hugging yourself. Pull your shoulders back. Take a few deep breaths.
WEEK OF JULY 9, 2012
Standing Lean-Back Stomach Stretch: Stand upright with your feet shoulder width apart and place your hands on your buttocks for support. Look upwards and slowly lean backwards at the waist.
WEEK OF JULY 16, 2012
Lying Leg Cross-Over Stretch: Lie on your back and cross one leg over the other. Keep your arms out to the side and both legs straight. Let your back and hips rotate with your leg.
WEEK OF JULY 23, 2012
Standing Back Rotation Stretch: Stand with your feet shoulder width apart. Place your hands across your chest while keeping your back and shoulders upright. Slowly rotate your shoulders to one side.
WEEK OF AUGUST 20, 2012
Sitting Adductor Stretch: Sit with the soles of your feet together and bring your feet towards your groin. Hold onto your ankles and push your knee towards the ground with your elbows. Keep your back straight and upright.
WEEK OF AUGUST 27, 2012
Sitting Lateral Side Stretch: While sitting on a chair with your feet flat on the ground, look straight ahead and keep your body upright. Slowly bend to the left or right while reaching towards the ground with one hand. Do not bend forward
WEEK OF SEPTEMBER 3, 2012
Bent Arm Shoulder: Stand upright and place one arm across your body. Bend your arm at 90 degrees and pull your elbow towards your opposite shoulder.
WEEK OF SEPTEMBER 10, 2012
Standing Leg Tuck Hip Stretch: Stand beside a chair or table and place the foot furthest from the object onto the object. Relax your leg, lean forward and bend your other leg, lowering yourself towards the ground.
WEEK OF SEPTEMBER 17, 2012
Elbow-out Rotator Stretch: Stand with your hand behind the middle of your back and your elbow pointing out. Reach over with your other hand and gently pull your elbow forward.
Sitting Foot-to-Chest Buttock Stretch: Sit with one leg straight and hold onto your other ankle. Pull it directly towards your chest.
WEEK OF SEPTEMBER 26, 2011
Assisted Reverse Chest Stretch: Stand upright with your back towards a table or bench and place your hands on the edge of the table or bench. Bend your arms and slowly lower your entire body. Remember to exhale as you ease into the stretch!
WEEK OF OCTOBER 1, 2012
Sitting Foot-to-Chest Buttock Stretch: Sit with one leg straight and hold onto your other ankle. Pull it directly towards your chest.
WEEK OF OCTOBER 8, 2012
Sitting Neck Flexion: 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.
WEEK OF OCTOBER 15, 2012
Standing Hip-Out Abductor Stretch: Stand upright beside a chair or table with both feet together. Lean your upper body towards the chair while pushing your hips away from the chair. Keep your outside leg straight and your inside leg slightly bent.
WEEK OF OCTOBER 22, 2012
Cross-Over Shoulder: Stand with your knees bent. Cross your arms over and grab the back of your knees. Then start to raise upwards until you feel tension in your upper back and shoulders.
WEEK OF OCTOBER 29, 2012
Kneeling Back-Arch Stretch: Kneel on your hands and knees. Let your head fall forward and arch your back upwards.
WEEK OF NOVEMBER 5, 2012
Lying Side Quad Stretch: Lie on your side and pull your top leg behind your buttocks. Keep your knees together and push your hips forward.
WEEK OF NOVEMBER 12, 2012
Bent Arm Chest Stretch: 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.
WEEK OF NOVEMBER 19, 2012
Lying Leg Cross-over Stretch: Lie on your back and cross one leg over the other. Keep your arms out to the side and both legs straight. Let your back and hips rotate with your leg.
WEEK OF NOVEMBER 26, 2012
Sitting Neck Flexion: 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.
Make stretching a regular habit. All stretches featured here are simple, 
