Stretch Exercises - Advanced

1. Side Torso Stretch Place your left hand behind your head and reach down your spine. Place your right hand on top of your left elbow. Gently pull the elbow toward your head. Feel the stretch in the back of your left arm and left side of torso. Repeat for the right side.

2. Rear Shoulder Stretch Hold your left arm straight and place it directly across your chest, palm facing back and behind you. Apply gentle pressure to the outside of your left elbow with your right arm. Feel the stretch in the outside of your left shoulder. Repeat for the right side.

3. Chest Stretch Hold a towel or club at opposite ends (ie. one hand on grip, one hand on clubhead). Keep your arms straight and slowly raise the club above your head - and farther back if you can. Keep your knees flexed to avoid arching your back. Feel the stretch in your chest.

4. Forearm Stretch Hold your left arm straight in front of you, wrist and palm facing up. Keep wrist firm. Bend your fingers down and back toward you. Apply gentle pressure to the underside of your fingers with your right hand. Feel the stretch in your left forearm. Repeat for right side.

5. Wrist and Hand Stretch Hold left arm straight in front of you, thumb facing up. Bend thumb to the right. Bend fingers of your left hand to touch your thumb. Keep your arm straight and bend left wrist toward you. Apply easy pressure to the top of left hand. Feel stretch in your hand & wrist.

6. Torso Stretch Stand 1 foot in front of a wall, feet shoulder-width apart and knees flexed. With hands in front, slowly turn upper body to left, towards the wall. Try to place the palms of your hands flat on the wall. Repeat for right side.

7. Upper Back Stretch Grasp stationary object at arm's length. Stand with feet shoulder-width apart. Press palms down, flex knees and drop buttocks toward ground while trying to "pull away" from the object. Feel stretch in upper and mid back.

8. Hamstring Stretch Sit on floor with back straight. Extend left leg in front of you. Flex right leg so that sole of right foot rests against inside of left knee. Slowly flex forward at the hip until stretch is felt in left hamstring. Repeat for right side.

9. Buttock Stretch Sit on exercise mat with right leg flexed in front of you at 45 degrees. Lean back on arms and cross your left leg over your right knee to make a Figure 4. Press left knee forward to increase stretch. Repeat for right side.

10. Low Back Stretch Lie on right side in fetal position. Right arm is under head, both legs drawn up to 90 degrees. Keep legs stable - SLOWLY raise left arm up and over to left side. Shoulders move with left arm so they lie flat on mat. Feel stretch in left side and back. Repeat for right.

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