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Session 5

Towel Reach (Shoulders and Upper Arms)40 This stretch works on the muscles you use when you reach for your seatbelt, or to fasten your bra. Using a towel or theraband, hold one end with your right hand and the other end with your left hand. Start by placing the left hand behind the small of your back (palm facing away from you) and the right hand behind the top of your head (palm facing toward your head). Slowly lower the towel or theraband until your left hand is near the top of your buttocks and the right hand is near your neck. Hold for several seconds and return to the starting position. Repeat as comfortable, and switch sides. Hamstring Stretch41 Your hamstring muscle runs along the back of your upper leg. This muscle is commonly tight, and a tight hamstring often leads to low back pain and knee problems. To stretch this muscle, lie on your back with left knee bent and left foot flat on the floor. Raise your right leg, keeping the knee slightly bent. Reach up and grasp your right leg with both hands, keeping your head and shoulders flat on the floor. Gently pull your right leg toward your body until you feel a stretch in the back of your leg. If you have a hard time reaching your raised leg, try using the theraband or a towel for leverage. Place the band/towel around the lower part of your raised leg, hold onto each end of the band/towel with each hand, and slowly pull the band/towel back toward your head. Another option is to do the stretch from a seated position. Sit on a sturdy bench with your left foot flat on the floor and your right leg extended in front of you, resting on the bench. Sit tall, inhale, and

40

Towel reach [photograph]. National Institute on Aging at NIH. Retrieved from

http://www.nia.nih.gov/sites/default/files/nia_exercise_and_physical_activity.pdf 41

Hamstring stretch [photographs]. National Institute on Aging at NIH. Retrieved from

http://www.nia.nih.gov/sites/default/files/nia_exercise_and_physical_activity.pdf

Session 5; Page 90

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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