Photo by Justin Steele
Illustrations by Cindy Luu
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Smart Fitness. . .
5 Simple Stretches to Keep You Pain-Free
September & October 2006
Adapted from Stretching by Bob Anderson, Shelter Publications, 2003
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The following stretches, if done regularly, can dramatically reduce your chances of getting injured while exercising. Think you don't have time to stretch? This entire routine takes less than five minutes and could save you hours spent sitting in your doctor's waiting room.
1. Hip and back stretch
Lie down on the floor with both legs extended. Pull one knee toward your chest, keeping your head on the floor. Hold for 30 seconds. Repeat with the opposite leg.
 2. Shoulder stretch
With fingers interlaced behind your head and elbows straight out to either side, pull your shoulder blades toward each other. Hold for 8 to 10 seconds, then relax. Repeat stretch several times.
 3. Knee stretch
While leaning against a wall with one hand (or alternatively holding onto a chair), grab the top of one foot and gently pull it toward your buttocks. Hold for 30 seconds. Repeat with the opposite leg.
 4. Ankle stretch
While sitting in a chair, lift your foot off the floor and rotate your ankle 10 to 12 times clockwise, then 10 to 12 times counterclockwise. Repeat with the other ankle. Stretch can also be done standing up.
 5. Calf stretch
While leaning against a wall with your forearms, place one foot in front of you while extending the other out behind. Slowly move your hips forward. Hold for 30 seconds. Repeat with the opposite leg.
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