Sample Stretch Cards

Below are some sample stretches, one from each of the four areas targeted in the deck. Try a few and see how you feel afterwards. Remember to stretch slowly. Don't bounce, pull or strain. Breathe into the stretch and aim for a steady, relaxed stretch that can be sustained without a feeling of over-exertion.

Neck Stretch sample: Forward Rotation Neck Stretch
We hold so much tension in the neck and shoulders. This is a great stretch that can be done when seated at your desk. Take a break from what you're doing at the computer and try a few Forward Rotations!

Upper Body sample: Seated Side-Bend Stretch
This is another stretch that can be done during the workday. Instead of a coffee break, try a Seated Side-Bend break. This not only stretches the muscles along the side of the body, it's a great way to reduce tension and stress.

Trunk & Lower Back sample: Side-Bend Stretch
We don't get much opportunity to sretch the muscles along the side of the body. Side-Bend Stretch not only targets those muscles but it also keeps the lower back flexible. Instead of sitting on the couch, get on the floor and do this stretch while you watch TV.

Leg Stretch sample: Standing Quadriceps Stretch
Here's a familiar stretch that is especially important for runners, bicyclists, dancers and hikers. Standing Quadriceps Stretch - or Lying Quadriceps Stretch when done lying on your stomach - not only stretches the "quads" at the front of the thighs but also improves flexibility of the hips.