Everyday Stretches

Approxi mate ly 8 M i n utes

Start with several minutes of walking. Then use these everyday stretches to
fine-tune your muscles. This is a general routine that emphasizes stretching and
relaxing the muscles most frequently used during normal day-to-day activities.
In the simple tasks of everyday living, we often use our body in strained or
awkward ways, creating stress and tension. Akind of muscular rigor mortis
sets in. If you can set aside 10 minutes every day for stretching, you will offset
this accumulated tension so you can use your body with greater ease.
20 seconds
(page
26)
3-5 seconds
2 times
(page
27)
3-5 seconds
2 times
(page
28)
15 seconds
each side
(page
26)
10-20 seconds
each leg
(page
63)
10 seconds
each leg
(page
36)
10-20 seconds
each leg
(page
58)
Stretchi ng @2000 by Bob and Jean Anderson. Shrei l e' P' -F
,:a:' :r( t*l rr
8-10 seconds
each side
(page
29)
5-10 seconds
2 times
(page
30)
5-10 seconds
each leg
(page
36)
I
(
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(
1OB ffioutrmes
20-30 seconds
(page
58)
8-10 seconds
each side
(page
60)
20 seconds
each leg
(page
71)
10 seconds
Repeat stretch #11.
(page
58)
4-5 seconds
2 times
(page 46)
15-20 seconds
each leg
(page
51)
10-12 seconds
2 times
(page
90)
8-10 seconds
each side
(page
44) 20-30 seconds
(page
47)
10 seconds
2 times
(page
46)
Routines 109
Stretchi ng @2000 by Bob and Jean Anderson. Shel ter Publ i cati ons, Inc.
Stretches for the
Hands, Arms & Shoulders
Approxi mately 4 Minutes
This series of stretches works for repetitive stress problems in the
hands and arms. Breathe naturally, stay comfortable, and be relaxed
as you stretch.
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qw
5-6 seconds
2 times
(page
88)
Rotate 8-10 times
each direction
(page 88)
5-6 seconds
2 times
(page
28)
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10 seconds
W
each position
(page 88)
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lil 1::t tij
10 seconds
2 times
(page 88)
15 seconds
each arm
(page 43)
15 seconfu
ipage
-16
3-5 seconds
3 times
(page 46)
15 seconds
each arm
rpage
47)
110 Routines
5-10 seconds
each side
(page 92)
20 seconds
(page 45)
10*15 seconds
(page
47)
Stretchi ng O2000 by Bob and Jean Anderson. Shel ter Publ i cati ons, l nc
Stretches
for the
i
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YTt
peop-le
carry stress in their neck and shoulder
area.
This stretching
routine
wilr help with that problem.
Do these
stretches
throughout
the day. Breathe
deeply
and relax.
Neck,
Shoutders
& Arms
Approximately
5 Mi nutes
3-5 seconds
2 times
@age
27)
5-6 seconds
(page
29)
8-10 seconds
each side
(page
29)
5-6 seconds
2 times
(page
28)
10 seconds
2 times
(page
46)
15 seconds
each arm
2 times
@age
44)
5 seconds
2 times
(page
46)
15-20 seconds
each arm
(page
48)
8-10 seconds
each side
@age 44)
8-10 seconds
each side
2 times
@age
47)
15-20 seconds
(page
81)
Rout i nes
111
15-20 seconds
(page
47)
stretchi ng
@2000 by Bob and i ean Anderson.5herter pubri cati ons.
Inc
\
Computer & Desk Stretches
App roxi mate ly 4 M i nutes
Sitting at a computer for long periods often causes neck and shoulder stiffness and
occasionally lower back pain. Do these stretches every hour or so throughout the day,
or whenever you feel stiff. Photocopy this and keep it in a drawer. Also, be sure to get
up and walk around the office whenever you think of it. You'll feei better!
10-20 seconds
2 times
(page
90)
1G-15 seconds
I page 46)
8-10 seconds
each side
(page
44)
3-5 seconds
3 times
(page
46)
10-12 seconds
each arm
(page
47)
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&-10 seconds
each side
r page 83)
114 Routines
8-10 seconds
each side
(page
60)
10 seconds
(page
89)
10-15 seconds
2 times
(page 46)
Stretchi ng @2000 by Bob and Jean Anderson
15-20 seconds
(page
46)
10 seconds
(page
89)
Shake out hands
8-10 seconds
( page
89,
Shel t er Publ ; cat l ons"
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