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Staying Well


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Evolving Families
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Personal Exercise Program
Flexibility

Lower Back
Hamstring
Hamstring (Modified)
Hip Flexor Muscle
Quadriceps
Calves
Chest/Biceps
Chest
Upper Back
Triceps
Neck
Side
Modified Hamstring Stretch Modified Hamstrings

If your hamstring muscle is very tight, it may help to cradle your ankle with a sling made from a towel. To do this, place your ankle into the center of a towel. Grab one end of the towel with your right hand, the other end with your left hand. Lie down on a firm surface onto your back. Gently pull the ends of the towel to lift your leg up toward the ceiling. Slowly, straighten the leg you are holding with your foot flexed (not pointed). Hold this stretch with firm, consistent pressure by the supporting towel for 20 to 30 seconds. The muscle in the back of your thigh (hamstring) should feel a stretch but no pain. If you feel pain, reduce the amount of stretch until you are comfortable again. Repeat this stretch on the opposite side.

Return to Introduction to Flexibility Program
Return to Introduction to Exercise

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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