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Stretching Activities

Download Stretching Activities pdf document (26k) handout.

Do these stretches gently and slowly. Do not bounce.

  1. Deep breathing
    Arms up, breathe in. Arms down, breathe out. Two times each.
  2. Neck Stretching
    Side to side two times.
  3. Shoulder Stretches
    Up and down five times on each side.
  4. Side Stretches
    Up and down five times in each direction.
  5. Waist Stretches
    Side to side three times in each direction.
  6. Twists
    Side to side three times in each direction.
  7. Back and Leg Stretches
    Down and up five times.
  8. Back Stretch
    Arms through legs six times.
  9. Leg Stretch 1
    Hold onto ankle, four times on each side.
  10. Leg Stretch 2
    Down and up five times.
  11. Leg Stretch 3
    Move heels up and down six times.

Developed by the California Diabetes Program, California Department of Health Services.

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Information on this page is taken from the English print version of “Your Heart, Your Life, A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.

Last Updated March 2012

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