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Staying Well


Managing Stress
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Staying Active
Exercise and Good Health
Exercise During Pregnancy
Exercise After Pregnancy
Avoiding Unsafe Exposure
Drugs and Medications
Smoking and Tobacco Smoke
General Precautions
Evolving Families
New Mothers
Evolving Couples
Evolving Families
Coping With Loss
Facing Infertility
Grieving Pregnancy Loss


 

Personal Exercise Program
Flexibility

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

Holding on to something for balance in front of you, lift one foot and place it onto the seat of a chair behind you. Your bent leg should have about a 90 degree angle at the knee. Keeping knees together, tighten buttocks and push the hips forward until you feel a stretch in the front of your thigh muscles (quadriceps). Hold this stretch 20 to 30 seconds. 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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