This document provides instructions for several stretching routines to counteract tension accumulated from everyday activities and sedentary positions like sitting at a computer. The routines target areas like hands and arms, neck and shoulders, and the whole body. They include stretches like rotating and extending arms and legs, side bending, and neck rotations to be done for durations of 5-30 seconds throughout the day to maintain flexibility and ease of movement.

1. Everyday Stretches
Approxi mately 8 Min utes
Start with several minutes of walking. Then use these everyday stretches to
fine-tune your muscles.This is a general routine that emphasizesstretching and
relaxing the muscles most frequently used during normal day-to-day activities.
In the simple tasks of everyday living, we often use our body in strained or
awkward ways, creating stress and tension. Akind of muscular rigor mortis
sets in. If you can set aside 10 minutes every day for stretching, you will offset
this accumulated tension soyou can use your body with greater ease.
20 seconds
(page 26)
3-5 seconds
2 times
(page 27)
3-5 seconds
2 times
(page28)
15 seconds
each side
(page 26)
10-20 seconds
each leg
(page 63)
10 seconds
each leg
(page36)
10-20 seconds
each leg
(page58)
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8-10 seconds
eachside
(page29)
5-10 seconds
2 times
(page30)
5-10 seconds
eachleg
(page36)
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2. 20-30 seconds
(page 58)
8-10 seconds
each side
(page 60)
20 seconds
each leg
(page71)
10 seconds
Repeat stretch #11.
(page 58)
4-5 seconds
2 times
(page46)
15-20 seconds
each leg
(page51)
10-12 seconds
2 times
(page90)
8-10 seconds
each side
(page 44) 20-30 seconds
(page 47)
10 seconds
2 times
(page 46)
Routines109Stretching@2000by BobandJeanAnderson.ShelterPublications,Inc.

3. Stretchesfor the
Hands, Arms & Shoulders
Approxi mately 4 Minutes
This series of stretches works for repetitive stress problems in the
hands and arms. Breathe naturally, stay comfortable, and be relaxed
as you stretch.
2 ll ' /'-...,,
6 qw
5-6 seconds
2 times
(page 88)
Rotate8-10 times
eachdirection
(page88)
5-6 seconds
2 times
(page28)
fhn
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4 x1p10seconds W
each position
(page 88)
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10 seconds
2 times
(page88)
15 seconds
each arm
(page43)
15seconfu
ipage-16
3-5 seconds
3 times
(page46)
15 seconds
each arm
rpage47)
110 Routines
5-10 seconds
each side
(page92)
20 seconds
(page45) 10*15 seconds
(page 47)
StretchingO2000by BobandJeanAnderson.ShelterPublications,lnc

4. Stretchesfor the
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peop-lecarry stressin their neckand shoulderarea.This stretchingroutinewilr helpwith that problem.Do thesestretchesthroughoutthe day.Breathedeeplyand relax.
Neck, Shoutders & ArmsApproximately 5 Mi nutes
3-5 seconds
2 times
@age27)
5-6 seconds
(page29)
8-10 seconds
each side
(page 29)
5-6 seconds
2 times
(page28)
10 seconds
2 times
(page46)
15 seconds
each arm
2 times
@age 44)
5 seconds
2 times
(page46)
15-20 seconds
each arm
(page48)
8-10 seconds
each side
@age 44)
8-10 seconds
each side
2 times
@age 47)
15-20 seconds
(page81)
Routines111
15-20 seconds
(page 47)
stretching@2000by BobandieanAnderson.5herterpubrications.Inc

5. Computer & Desk Stretches
App roximately 4 Mi nutes
Sitting at a computer for long periods often causesneck and shoulder stiffness and
occasionallylower back pain. Do these stretches every hour or so throughout the day,
or whenever you feel stiff. Photocopy this and keep it in a drawer. Also, be sure to get
up and walk around the office whenever you think of it. You'll feei better!
10-20seconds
2 times
(page90)
1G-15 seconds
Ipage46)
8-10 seconds
each side
(page 44)
3-5 seconds
3 times
(page46)
10-12 seconds
each arm
(page 47)
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&-10 seconds
each side
rpage83)
114 Routines
8-10 seconds
eachside
(page60)
10 seconds
(page89)
10-15 seconds
2 times
(page46)
Stretching@2000by BobandJeanAnderson
15-20 seconds
(page46)
10 seconds
(page 89)
Shake out hands
8-10 seconds
(page89,
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