Stretch of the Month

Seated Hip Stretch

While in a seated position, cross your right leg over your straightened left leg. Hug your right knee with your left arm, making sure to keep your back straight. Hold this stretch for 30-60 seconds, and then repeat on the opposite side.

Calf Stretch

Start standing on one leg on a stair or curb, with your heel hanging off the back. Gently press your heel toward the ground until you feel a gentle pull along the back of your lower leg. Hold for 30 seconds. Then slowly bend your knee slightly, until you feel the...

The Forward Hang

Stand with your feet hip-distance apart and your knees slightly bent. Interlace your fingers behind your back. (If your hands don’t touch, hold on to a dish towel.) Breathe in and straighten your arms to expand your chest. Exhale and bend at your waist, letting your...

The Standing Side Stretch

    Stretching can improve your range of motion, increase circulation, and calm your mind—which may help fend off injuries and illness, as well as bring on a better night’s sleep. Stand with your feet together and your arms straight overhead. Clasp your...

The Bridge Stretch

Lie on the floor with your knees bent and feet flat on the floor. Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor. Hold for 1 minute and relax. Repeat 3 times....

Single Knee to Chest

Begin by lying on your back with both knees bent. Bring one knee up towards your chest. Perform 2-3 repetitions, holding each one for 15-30 seconds. You may feel a stretch along the lower back or buttocks area. You may also perform this with both legs up towards your...

Progressive Muscle Relaxation

Try a relaxation technique that involves tensing and relaxing the muscles of each part of the body, one part at a time, start with sitting or reclining in a quiet, comfortable setting with one’s shoes off: Make a fist with your right hand for 5–8 seconds, and then...

The Overarm Stretch

The overarm stretch is a straightforward and effective stretch that should be done in a standing position with both feet together if possible. Simply have your child reach with their arms above the head and chin and neck lifted, as high as possible without adjusting...