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• Neck
• Shoulder
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• Knees

The exercises are intended only as suggestions. Be sure to talk to your doctor before starting any new exercise or stretching program to make sure there are no restrictions in the type of exercise you should do. If you have any back, neck, bone, or joint problems, consult your doctor before beginning a stretching program.

1. Lie down on your stomach. Bend your left knee. Reach back with your hand and gently pull your left foot toward your buttocks and hold for 10 seconds (fig.1). Repeat for a total of 5. Switch sides.

fig.1 Click to see larger image.

2. Perform the first exercise again, this time with a pillow placed under the knee to stretch the quadriceps fully.

3. Sit with your back tall, your straight legs extended out to the sides as far as they will comfortably go. Keeping your back straight, lean forward and hold for 5 seconds. Repeat for a total of 10 reps.

4. You’ll need light ankle weights for this exercise. Wrap the weights around your ankles and sit in a straight-backed chair, your back tall and your legs firmly planted on the ground. Lift your light leg so that it is extended straight out In front of you, parallel to the floor (fig.2). Bring your leg back down and repeat with the left leg. Repeat for a total of 10 reps.

fig.2 Click to see larger image.

5. Stand so that your back and shoulders are touching the wall. Your feet should be shoulder width apart and slightly out in front of your body. Bend your knees and slide your back down the wall so that your knees form a 90-degree angle. (If you are not able to go this far at first, just bend your knees as far as you can and work up to a 90-degree angle.) Do not go farther than 90 degrees, and do not allow your knees to go out over your toes. If you do, you risk injury. Hold for a count of 10. Repeat for a total of 5 reps at first, slowly working up to a total of 10 reps.

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