Gentle fitness - Week 3
Stretching and flexibility
These gentle fitness exercises are meant to help you get up and get active.
Gentle fitness tips for flexibility
Tips for maintaining flexibility
Build it into your day
(check out our weekly workout video for more ideas)
Standing
- When in the kitchen use the counter for balance and stretch your hamstrings.
- When brushing your teeth also stretch your neck by gently tilting your head to the side and your chin toward the floor.
- Stretch your chest at the kitchen table by placing your hands on the table shoulder width apart hinge at your hips soften your knees and let your chest lower toward the ground.
Seated
- Give yourself a shoulder and neck massage.
- Roll out your leg muscles with a rolling pin or massage them with your hand.
- Change your position regularly so you are not straining the same muscles all day.
Flexibility
(check out our weekly workout video for more ideas)
- Improving flexibility takes time. Create a stretching routine and try to complete it a few times a week. Flexibility helps with your posture and can reduce back pain.
- Stretch any body parts that feel tight. Only stretch to a place of action. If you’re breathing changes you are going too deep into the stretch.
- Start by moving around a bit to warm your body up before you start stretching. Why not turn on some music and dance?
- Do not combine turning and bending back exercises at the same time. To stretch your back relax in a chair by supporting yourself with your hands on your legs while leaning forward.
Stretching 101
- Start by moving around to warm up your body before you start stretching. Why not turn on some music and dance or get some fresh air in your yard.
- Move in your pain-free, strain free range of motion.
- Breathe slowly as it will relax your body so you can stretch and clear your mind. Focus on the muscle being stretched.
- Hold each stretch 5 to 7 breaths. Focus on your breath.
- Only stretch to a place of action. If you find you are holding your breath you are going too deep into the stretch. Always ease into a stretch slowly so your muscles can relax to stretch.
- Stretches should be felt in the belly of the muscle never at a joint.
- Avoid locking your joints (knees and elbows), always keep a little micro bend at the joint.
- Stretch any body part that feels tight.
- Keep your spine in mind, if doing a stretch for your legs or arms, keep your spine in neutral.
- Large range of motion activities count as dynamic stretching, slow and controlled movements like shoulder rolls, hip circles and leg swings are equally as effective when it comes to increasing a joints range.
A note about safety
There is risk of injury when participating in exercise, physical fitness and physical training programs. If you have any concerns or questions about whether or not you should participate in exercise activities demonstrated on this website or videos offered on this website, you should consult with a physician or other health-care professional before starting any exercises.
The purpose of this NOTICE AND DISCLAIMER OF LIABILITY is to inform you that this website offers health and fitness information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.
BY PARTICIPATING IN EXERCISE ACTIVITIES FEATURED OR VIDEOS OFFERED ON THIS WEBSITE, YOU DO SO FREELY AND VOLUNATARILY AND ASSUME ALL OF THE RISKS AND HAZARDS OF PARTICIPATION, INCLUDING THE LEGAL RISK. THE CITY OF CALGARY DISCLAIMS ANY LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES AND ASSUMES NO LIABILITY OR RESPONSIBILITY FOR ANY LOSS, PERSONAL INJURY (INCLUDING DEATH) OR DAMAGE (INCLUDING PROPERTY DAMAGE) SUFFERED BY ANY PERSON AS A RESULT OF THE USE OR MISUSE OF ANY INFORMATION, THIS WEBSITE AND VIDEOS MADE AVAILABLE ON THIS WEBSITE.
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1. Side Bend
1 Set, Hold: 30s
How to do a side bend stretch
Sit up straight in a chair and look directly ahead of you.
Lift one arm up and above your head and slowly bend sideways while reaching down with the opposite hand, until you feel a stretch at the side of your trunk.
When you bend your trunk sideways, do not twist or lean forward. Keep your body straight and facing forward.
Repeat on the other side.
2. Front of Hip Stretch
1 Set, Hold: 30s
How to do a front of hip stretch
Sit on the edge of a chair and extend one leg back, keeping one cheek on the seat. Keep your back neutral.
You should feel a comfortable stretch on the front of your hip.
Hold the position as recommended and breathe normally.
3. Seated Hamstring Stretch
1 Set, Hold: 30s
How to do a Seated Hamstrings Stretch
Sit on the edge of a sturdy chair with one leg straight out in front of you and the other knee bent.
Stick your hips back while keeping your back straight, as you bend forward to feel a stretch behind your straight leg (avoid locking the knee).
Repeat on the other side.
4. Glute Stretch
1 Set, Hold: 30s
How t do a glute stretch
Sit on a bench or chair. Cross one leg over the other.
With both hands, pull the knee toward the opposite shoulder and hold when you feel a comfortable stretch.
Modification: If crossing your legs is not an option then place the feet close to one another and hinge forward at the hip until you feel a stretch.
Repeat on the other side.
5. Chest Stretch
1 Set, Hold: 30s
How to do a chest stretch
*This can be done seated in a chair or standing with your arms out to the sides.
Simultaneously extend the spine, pick the chest up and externally rotate the shoulders by pointing the thumbs behind you.
Keep the head and neck in a neutral or packed position (which resembles a double chin).
Be careful not to move your head forward. lower your arms if you feel strain in the shoulders.
6. Shoulder Stretch
1 Set, Hold: 30s
How to do a shoulder stretch
Stand behind a chair with both hand on the back of the chair.
Backup a few step and lower your upper body by bending forward until you feel a stretch in front of your shoulder. Keep your spine in neutral.
Avoid locking the knees.
Some non-chair stretches
1. Side Bend Stretch
1 Set, Hold: 30s
How to do a side bend stretch
Stand straight with your feet hip width apart and look directly ahead of you.
Lift one arm up above your head and slowly bend sideways while reaching down with the opposite hand, until you feel a stretch at the side of your trunk.
Maintain the stretch without twisting or leaning forward. Slowly return to initial position.
Repeat on the other side.
2. Hamstring Stretch
1 Set, Hold: 30s
How to do a hamstring stretch
Place one foot forward while pressing your heel into the ground and toes towards your shin.
Keep your back in neutral as you hinge forward from the hips. Keep a little micro-bend in the knee to avoid locking it. Lower the torso until there is a slight pull in the back of the thigh.
Repeat with the opposite leg.
3. Chest Stretch
1 Set, Hold: 30s
How to do a chest stretch
Place your palm on the wall with your arm outstretched horizontally, at or slightly below 90 degrees, with respect to the body.
Keeping your palm on the wall, twist the torso away from the direction of the hand, until a stretch is felt in the chest muscle.
Hold the position for the recommended time and breathe slowly.
Repeat on the other side.
4. Quadriceps Stretch
How to stretch your quadriceps
Stand behind a chair and hold on to the backrest with one hand.
Grab the top of the ankle or your sock or pant leg, with the free hand and pull your foot towards your buttock until you feel a gentle stretch in front of the thigh.
Hold the stretch, keeping your lower back neutral.
Repeat on the other side.
*modification: see the next exercise
5. Quadriceps Modified Stretch
How to do a modified quadriceps stretch
Lie on your side and grab the top ankle, sock or pant leg with one hand to pull your foot towards your buttocks until you feel a gentle stretch on the elevated leg.
Hold the stretch, keeping your lower back neutral and return to the initial position.
Repeat on the other side.
6. Hip Flexor Stretch
1 Set, Hold: 30s
How to stretch your hip flexor
In a split stance with the rear leg internally rotated/slightly turned in. Tilt your pelvis forward trying to round the low back. Feel the front of the hip being stretched.
Next, raise your arm, the same side as the back leg, up and over the opposite side while maintaining the hip position.
Repeat on the other side.
7. Side Leg Stretch
1 Set, Hold: 30s
How to stretch the side of your leg
Stand next to a wall with the legs toward the wall. Cross over the leg furthest from the wall and push your hips towards the wall until you feel a stretch on the side of your thigh and buttocks.
Keep the foot of the stretched leg pointed forward. Hold the stretch.
Repeat on the other side.
8. Inner Thigh Stretch
1 Set, Hold: 30s
How to stretch your adductors
Sit in a chair, facing the back of it. Be aware of your posture and sit with a long spine.
Widen your legs and move/hinge forward from the hips towards the chair back-rest so as to stretch your groin muscles.
Hold the position.
9. Neck Stretch
1 Set, Hold: 30s
How to stretch your neck
Sit and place both hands over the collarbone.
Gently pull it down towards the floor with your hands. You should essentially feel the skin moving downward gently.
Raise your chin and lean your head sideways away from hands until a stretch is felt along the side of the neck.
Your head should be moving slightly away from the hand that is on the collarbone. Maintain the stretch.
Repeat on the other side.
10. Back Stretch
1 Set, Hold: 30s
How to stretch your back
Hold a stable object in front of you with one hand using an overhand grip (palm down).
Lean forward by bending at the hips while pushing the hips backward.
Turn your hips slightly to one side to accentuate the stretch along the opposite side of your armpit and shoulder blade. Hold the position for the recommended time.
Repeat on the other side.
11. Standing Calf Stretch
1 Set, Hold: 30s
How to do a standing calf stretch
Stand and place both hands on a wall, with your feet about half a meter from the wall.
Place one leg behind the other and lean your body forward without bending the back knee until you feel a stretch in your back lower leg (calf). Maintain the stretch and relax.
Repeat on the other side.
12. Glute Stretch
1 Set, Hold: 30s
How to stretch your glutes
Lie on your back with your knees bent, place one foot over the opposite knee.
Grab behind the leg that is on the ground with your hands and pull it toward you until you feel a gentle stretch. Maintain the position and relax.
You can guide your knee backward slightly to increase the stretch. *If your neck is uncomfortable, place a folded towel under it so that your neck is neutral.
Repeat on the other side.