US Med Voice

US Med


Vol. 5, No. 2 | February 2013




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Get Flexible
Here's How To Stretch

US MED Gives Back At the Mayo Clinic, doctors say stretching can improve on flexibility, circulation, range of motion and stress. * For your neck: Sit tall on a chair. Tilt head to the right, keeping shoulders down. Put your right hand on the left side of the head to add extra stretch. Hold 20 to 25 seconds, then do the other side.

* Foot, calves and ankle: Stand two to three feet from a wall and step forward with one foot. Bend the knee, lean into the wall and keep the heel of the other foot on the floor. Hold 20 to 25 seconds, then do it with the other leg.

* Upper back, triceps, shoulders: Stand with feet shoulder-width apart, keeping back straight. Cross your right arm in front of you, slightly bending the elbow. With left hand, pull right arm gently as close to your body as possible.

* Chest: Stand tall. Raise arms out to the sides and push your arms back, squeezing shoulder blades together to open up your chest.

* Inner thighs, hips and calves: Stand with legs wide apart, feet slightly turned outward. Slowly lean left by bending the left knee a little and keeping right leg straight. Keep heels down. Don't bend knees more than 90 degrees.

*Hamstrings and lower back: Sit on the floor with right leg straight and left leg tucked in. Reach forward toward your right ankle while keeping your head up. Repeat on the other side.

* Hips and quadriceps: Step forward with the right foot keeping your knee straight above your ankle and your back straight. Slide your left foot back and dip left knee down to directly above the floor. Put both hands on your right thigh for balance. Do the other side.

* Back: Stand with legs shoulder-wide apart. Bend knees and let arms dangle in rag-doll style with head even with your toes. Hold 20 seconds.

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