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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
Lower Back Stretch Lower Back

Lie down on a firm surface onto your back. Keep one leg straight for support. Bend the other knee and place both hands behind it. (Do not place hands over the kneecap. Clasp hands behind the knee.) Gently pull the bent knee up toward your chest, letting its lower leg relax. Relax your head back onto the floor. Hold this stretch with firm, consistent pressure by the supporting hands for 20 to 30 seconds. The muscles in your lower back 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 other 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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