MINDFULSTRETCHING GUIDEINTRODUCTION TO MINDFUL STRETCHING
Stretching is a safe and useful activity for healthy adults that can help improveoverall flexibility, neuromuscular coordination, balance and postural awareness.
Consistently moving joints through their full range of motion three to five days
per week, can also decrease the risk of injury when performing activities of dailyliving and ease pain from chronic conditions such as: back pain andosteoarthritis.
Stretching may affect your mind as well as body. When done in a slow andfocused manner, an extended stretching routine can be an excellent relaxation
method and stress reducer.

TYPES OF STRETCHES
There are two types of stretches – static and ballistic stretches.
Static Stretches – stretching when the position is held for a given amount oftime, usually 15-30 seconds. This stretch is most effective AFTER warming up (ordynamic stretching) Active static stretch: the muscle being stretched does the work.
Example: cobra and downward dog.
 Passive static stretch: depends on gravity or a prop such as a partner,
strap or elastic band. Example: stretching your hamstrings by bending
over and touching your toes.
Ballistic stretches – stretching that involves bouncing quickly to go deeper intoa stretch or increase a muscles length and range of motion.

TIPS FOR SUCCESSFUL STRETCHING
A successful stretch program should:
 Involve all the major groups from head to toe: neck, shoulders, chest, trunk,
lower back, hips, legs and ankles.
 Be designed with a goal to stretch 2 – 3 days per week
 Have enough time allotted to: Hold each stretch for a minimum of 15 – 30 seconds.
 Hold each stretch for 60 seconds (Ex: 3 x 15 secs or 2 x 30 secs), for
optimal results.
 Complete 2 – 4 repetitions per stretch

STRETCHING DO’S AND DON’TS
No Pain Do not continue to stretch if you feel any sudden, sharp or intense pain.
 Do not begin a stretch program if you have been experiencing significant
joint or back pain. First seek the guidance from a medical professional.
 Do stretch to a point where you feel mild tension and relax as you holdthe stretch.
No Bouncing
 Performing ballistic stretches or bouncing during stretches can increase
your risk of injury. This type of stretching is not recommended.
Relax
 Do breathe slowly, rhythmically and under control.
 Relax your mind and body as much as possible.
 Do focus on the muscles you want to stretch
Good Posture Remember to have good posture when standing or sitting such as: Chin parallel to the floor Chest lifted Shoulders even
 Arms at your sides, elbows relaxed and even with each other Abdominals engaged
 Hips even
 Knees even and pointing straight ahead Feet pointing straight ahead Body weight evenly distributed on both feet when standing or feet flaton the floor when seatingSTEP ONE: RELEASE THE TENSION
According to the Arthritis foundation, having a chronic disease like osteoarthritis
can be stressful. Stress, in turn, can make dealing with a disease likeosteoarthritis more difficult – and painful.
That’s because when you feel stressed, your body becomes tense. This muscle
tension can increase pain, making you feel helpless and frustrated because theadded pain may limit your abilities. This, in turn, can depress you. Stress,
depression and limited and lost abilities can all contribute to pain, which thenperpetuates the cycle. If you understand how your body reacts physically andemotionally to stress and learn how to manage stress, you can break thedestructive cycle.
Learning to connect with your body through mindful breathing and relaxation
exercises prior to stretching will help to diminish this perpetual cycle bydecreasing tension and anxiety.

TO BEGIN
Schedule a time during the day when external distractions can be eliminated fora minimum of 10 - 15 minutes.
Next, find a quiet and comfortable place to begin the breathing exercises. Either
while sitting on a chair, or on cushions or lying down on a yoga mat or softsurface.

MINDFUL RELAXATION EXERCISESSIMPLE YOGA BREATHING
Yoga breathing is relaxing and meditative. Try practicing this beginnertechnique so you can apply it while holding stretches.
1. Sit or lie down comfortably, resting your hands below your navel.
2. Tune in to the way you breathe. Inhale and exhale naturally through yournose for a few minutes, noticing the slight rise and fall of your hand. Consider
the way the air feels as it enters and exits your nostrils.
3. Start to count silently forward (one, two, three...), then backward (...three,two, one), as you breathe in and out.
4. Gradually make each exhalation twice as long as each inhalation. Focus onbreathing slowly and smoothly, humming each time you exhale. The slightvibration is very soothing.
4-4-8 BREATHING TECHNIQUE
The 4-4-8 is a basic breathing technique designed to help you relax and focus.
This technique is great if you feel stressed or tense. Using this technique canhelp you get rid of the tension so you can focus on what you need and want to
do. No matter what your goal is, deep breathing can help you focus, clarify yourthinking, and feel less stressed as you move forward.
This breathing technique has four easy steps:
1. Breathe in through your nose for a count of 4, taking the breath into yourstomach.
2. Hold your breath for a count of 4.
3. Release your breath through your mouth with a whooshing sound for acount of 8. Think of emptying a glass of water.

4. Without a break, breathe in again for a count of 4, repeating the entire
technique three to four times in a row, then resume normal breathing andactivity.
5. Focus on counting when breathing in, holding the breath, and breathing out.
You may find yourself feeling mildly light-headed after doing this. That’s actuallya sign it is working, and it will quickly pass. Feel free to do this as often as you
want, but you may need to get used to it first.
If you use a second hand on a watch to count your breaths, the whole exercise
will take just 57 seconds! But it doesn’t really matter if each count lasts an actual
second; it only matters that you count evenly so the ratio of 4-4-8 is maintained.
PROGRESSIVE MUSCLE RELAXTION – SHORT HAND VERSIONIn this procedure, whole muscle groups are simultaneously tensed and thenrelaxed. Repeat each procedure at least once, tensing each muscle group fromfive to seven seconds and then relaxing from fifteen to thirty seconds.
Remember to notice the contrast between the sensations of tension andrelaxation.
1. Curl both fists, tightening biceps and forearms. Hold. Relax.
2. Roll your head around on your neck clockwise in a complete circle, thenreverse. Hold. Relax.
3. Wrinkle up the muscles of your face like a walnut: forehead wrinkled, eyessquinted, mouth opened, and shoulders hunched. Hold. Relax.
4. Arch your shoulders back as you take a deep breath into your chest. Hold.
Relax. Take a deep breath, pushing out your stomach. Hold. Relax.
5. Straighten your lets and point your toes back toward your face, tightening
your shins. Hold. Relax.
6. Straighten your legs and curl your toes, simultaneously tightening yourcalves, thighs, and buttocks. Relax.

STEP 2: WARM-UP PRIOR TO STRETCHING
Prior to beginning a stretch program, you should warm up for 5 – 10 minutes.
Warming up prepares you for a stretch program by gradually increasing yourheart rate, blood flow and raising the temperature of your muscles, ligaments
and tendons. This will help to prevent injury from stretching cold muscles.
DYNAMIC WARM-UP EXERCISES (see handout)
If you are limited on time, performing dynamic exercises will help to warm-up
your muscles, increase your range of motion and joint mobility. Dynamicexercises allow your body to move in multiple directions such as forwards andbackwards, side to side and rotationally.
 Should be performed 10 – 20 times per side.
 Start with the small movements and gradually work to larger movement.
CARDIO EXERCISES
Cardiovascular exercises incorporate any continuous activity that helps to raise
your heart rate such as: walking, swimming, biking, rowing, cycling, jumproping.

STEP 3: STRETCH
STRETCHES FORFLEXIBILITY AND TO
RELIEVE BACKDISCOMOFORTKnees to Chest
Floor Pretzel
Double Knee Torso Rotation
ButterflyCobra
Kneeling Hip Flexor stretch
Hamstring Stretch with Strap
Full Body Stretch with Strap
Side Stretch with Strap
Floor Hip Flexor Stretch
Single Knee Rotation
Side-lying Quadriceps Stretch
Inner Thigh Stretch with Strap
Outer Thigh Stretch with Strap

∗∗∗∗∗
∗
∗∗
∗

STRETCHES FOROESTEOARTHRITIS andKNEE DISCOMFORT∗∗∗∗∗∗∗

WARM-UP WITH DYNAMIC STRETCHES

FLOOR STRETCHESFLOOR STRETCHES USING A STRAPSEATED STRETCHESSTANDING STRETCHESREFERENCES
Elson, D., & Gardiner, J. (2014). Stretching: 35 stretches to improveflexibility and reduce pain. The Harvard Health Publication. Retrieved
May 20, 2015, from www.health.harvard.edu
http://coe.ucsf.edu/ivf/Instructions_for_Mindful_Relaxation_Exercises.
pdf. UCSF Center for Reproductive Health Support Services
Instructions for Mindful Relaxation Exercises

STRETCH AWAY STRESS

Artwork by Jeanie Ramos

Triceps Stretch

Calf Stretch

Quadriceps Strech

Start

Chest &Biceps
StretchShoulderStretchOverheadSide Stretch

EndMid-Stretch

ShoulderStretch

Step 1: Wrap strap around back

Step 2: Wrap Straps over shoulders

Step 3: Cross straps & pull

Inner ThighStretch

Outer Thigh Stretch

Hamstring Stretcch
Warm up first. Do not lock knee.

Open stretch. Keep hips on floor.

Cross leg over body.