| Body Part: |
Mobility Exercise
(Each movement should be done slowly.) |
Stretching Exercise
(Each movement should be done 1 to 2 times. Hold each
stretch for about 10 seconds and stretch to the point
of mild tension, avoid pulling too hard.) |
| Neck |
Looking at Both Sides
Eyes looking forward. Slowly turn the head to the right
sides, return to the starting position and turn to the
left side. Repeat 4 times. |
One-side Neck Stretch
Eyes looking forward. Slowly bend the head to the right
side, return to the starting position. Repeat on the left
side.
|
Looking
Up and Down
Keep chin in, lower and tilt the head forward. Return
to the starting position.
Put one hand (or both hands) behind the head, gently
tilt the head backward. Return to the starting position.
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| Shoulders |
Shoulder Rotations
Shoulders slightly fold backward, lift up and then rotate
forward. Repeat 8 times.
Shoulders slightly fold forward, lift up and then rotate
backward. Repeat 8 times.
 |
Shoulder
Stretch with Elbow Pull
Place right hand on left shoulder. With right elbow
up and parallel to the floor, use left hand to pull
right elbow across the chest towards the body. Return
to the starting position and repeat on the other
side. |
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|
| Chest and Back |
Folding Shoulders Back and Forth
Fold the shoulders forward as much as you can. Return
to the starting position, stretch and pull the chest backward.
Repeat 8 times. |
Chest Stretch with Arms Pulling
Back
Stand upright with both hands placing on lower back or
hips, pull both arms backward. |
| Wrists |
Wrists Rotations
Rotate both wrists inward. Repeat 8 times. Then rotate
wrists outward and repeat the same.
|
Wrist Stretch with Palms In and
Out
Extend right arm with palm facing out. Use left hand to
pull right hand backward gently. Return to the starting
position, repeat the wrist stretch with palm facing in.
Return to the starting position and repeat on the other
hand. |
| Waist |
Upper Body Rotations
Stand with feet apart and knees slightly bent. Twist the
upper trunk to the left with arms bent, then twist to
the right. Repeat 4 times.
|
One-Side
Bending
Sit down and look straight ahead. Put right hand
on the thigh and stretch left arm upward and bend
the upper body slowly to the right. Return to the
starting position and repeat on the other arm. (It
works better if you are in a standing position with
back against the wall.) |
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| Back |
Knees Raises with Back Straight
Stand with back straight and hold the back of a chair
with one hand for support. Raise the right knees as high
as you can. Return to the starting position and fully
extend the leg just behind you. Repeat 8 times. Switch
to the other leg and do the same. |
Upper and Lower Back Stretch
Gently lean upper back on the backrest of a chair. Extend
both arms upward and backward until your head, torso and
back are fully extended and stretched. Keep both legs
on the ground in front of you. |
| Hips and Legs |
Leg Swinging Back and Forth
Hold onto the back of a chair or a table for support with
one hand, straighten the right leg and swing it back and
forth for 8 times. Repeat on the other leg. (Caution:
avoid swinging too far apart)
|
Seated Hamstring Stretch
Sit by the edge of a chair, straighten the left leg with
the heel touching the ground and toes pointing up. Keep
upper torso and back straight. With the right hand (or
elbow) resting on right knee, use the left hand to hold
left leg gently and glide forward slowly. Return to the
starting position and repeat on the other leg.
Upper Leg - cross Stretch
Stand upright with one hand holding onto the back of a
chair or table for support. Use the left hand to pull
right leg towards hip while keeping right thigh vertical.
Return to the starting position and repeat on the other
leg. |
| Legs |
Toes Pointing Up and Down
Hold onto the back of a chair or table with one hand
for support. Stand on one leg, lift the heel of the
other off the ground. Then point the toes up and down
for 8 times. Return to the starting position and repeat
on the other leg.
Ankles Rotations
Lift both heels off the ground, rotate both ankles inward
for 8 times. Return to the starting position and rotate
both ankles outward for the same. |
Lower Leg Stretch
Hold onto the back of a chair or table with one hand or
both hands for support. Lunge forward while keeping back
leg straight and toes pointing ahead. Return to the starting
position and repeat on the other leg.
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