Everyday StretchesApproxi mate ly 8 M i n utes

Start with several minutes of walking. Then use these everyday stretches tofine-tune your muscles. This is a general routine that emphasizes stretching andrelaxing 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 orawkward ways, creating stress and tension. Akind of muscular rigor mortissets in. If you can set aside 10 minutes every day for stretching, you will offsetthis accumulated tension so you can use your body with greater ease.

20 seconds(page 26)

3-5 seconds2 times

(page 27)

3-5 seconds2 times

(page 28)

15 secondseach side(page 26)

10-20 secondseach leg(page 63)

10 secondseach leg(page 36)

10-20 secondseach leg(page 58)

Stretching @2000 by Bob and Jean Anderson. Shreile'P'-F ,:a:':r( t*lrr

8-10 secondseach side(page 29)

5-10 seconds2 times

(page 30)

5-10 secondseach leg(page 36)

I(

I(

1OB ffioutrmes

20-30 seconds(page 58)

8-10 secondseach side(page 60)

20 secondseach leg(page 71)

10 secondsRepeat stretch #11.

(page 58)

4-5 seconds2 times

(page 46)

15-20 secondseach leg(page 51)

10-12 seconds2 times

(page 90)

8-10 secondseach side(page 44) 20-30 seconds

(page 47)

10 seconds2 times

(page 46)

Routines 109Stretching @2000 by Bob and Jean Anderson. Shelter Publications, Inc.

Stretches for theHands, Arms & ShouldersApproxi mately 4 Minutes

This series of stretches works for repetitive stress problems in thehands and arms. Breathe naturally, stay comfortable, and be relaxed

as you stretch.

\ \ 2 l l\ \' /'-...,,\

6 qw5-6 seconds

2 times(page 88)

Rotate 8-10 timeseach direction

(page 88)

5-6 seconds2 times

(page 28)

fhn

-\#r#d#--r.-:"SiUZ--ii, ---.*.--1..F:\

4 x1p10 seconds W

each position(page 88)

\ \ 3 / (

;#@lil 1::t tij

10 seconds2 times

(page 88)

15 secondseach arm(page 43)

15 seconfuipage -16

3-5 seconds3 times

(page 46)

15 secondseach armrpage 47)

110 Routines

5-10 secondseach side(page 92)

20 seconds(page 45) 10*15 seconds

(page 47)

Stretching O2000 by Bob and Jean Anderson. Shelter Publications, lnc

Stretches for the

il \

;' :!, { ,

YTt peop-le carry stress in their neck and shoulder area.This stretching routine wilr help with that problem. Do thesestretches throughout the day. Breathe deeply and relax.

Neck, Shoutders & ArmsApproximately 5 Mi nutes

3-5 seconds2 times

@age 27)

5-6 seconds(page 29)

8-10 secondseach side(page 29)

5-6 seconds2 times

(page 28)

10 seconds2 times

(page 46)

15 secondseach arm2 times

@age 44)

5 seconds2 times

(page 46)

15-20 secondseach arm(page 48)

8-10 secondseach side@age 44)

8-10 secondseach side2 times

@age 47)

15-20 seconds(page 81)

Routines 111

15-20 seconds(page 47)

stretching @2000 by Bob and iean Anderson.5herter pubrications. Inc

\

Computer & Desk StretchesApp roxi mate ly 4 M i nutes

Sitting at a computer for long periods often causes neck and shoulder stiffness andoccasionally 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 getup and walk around the office whenever you think of it. You'll feei better!

10-20 seconds2 times

(page 90)

1G-15 secondsI page 46) 8-10 seconds

each side(page 44)

3-5 seconds3 times

(page 46) 10-12 secondseach arm(page 47)

(

II{

II{(

I{

I(

I(

I(

&-10 secondseach sider page 83)

114 Routines

8-10 secondseach side(page 60)

10 seconds(page 89)

10-15 seconds2 times

(page 46)

Stretching @2000 by Bob and Jean Anderson

15-20 seconds(page 46)

10 seconds(page 89)

Shake out hands8-10 seconds

(page 89,

Shel ter Publ ;cat lons" . l