Stretching Safely
THE DIABETES CENTER
Stretching is a key part of your exercise program.
Stretching before your workout will prepare your body to exercise. Stretching after your workout promotes better
range of motion of your joints. Stretching also improves your flexibility, balance and coordination. Gentle stretching
is best and breathe freely as you hold each stretch. Try not to hold your breath. Don’t bounce or hold a painful
stretch. Expect to feel tension while you’re stretching. If you feel pain, you’ve gone too far.
Neck and Shoulder Stretches
Neck Stretch
To stretch the left side of your neck, bend your
head forward and slightly to the right. With your
right hand, gently pull your head downward.
You’ll feel a nice, easy stretch along the back
left side of your neck. Don’t tug too hard.
Remember, you want to hold a comfortable
stretch. Hold the stretch for 30 to 60 seconds. Repeat on
the opposite side.
Head Forward Stretch
To stretch the back portion of your neck and
spinal column, bend your head slightly forward.
Try to touch your chin to your chest. Hold the
stretch for 30-60 seconds.
Shoulder Stretch
If the back of your shoulder is tight, you
may be more likely to develop rotator
cuff problems — especially if you golf or
participate in overhead racket or throwing
sports, such as tennis or baseball. To keep
your shoulder flexible, bring your left arm
across your body and hold it with your right arm, either
above or below the elbow. Hold the stretch for 30 to 60
seconds. Switch arms and repeat.
Anterior Deltoid Stretch
The anterior deltoid stretch is a great way to
stretch the front part of your shoulders. Bring
left arm behind your back, making sure to keep
arm straight. Hold left arm with your right arm,
either above or below the wrist. Hold the stretch
for 30 to 60 seconds. Switch arms and repeat.
Chest and Arm Stretches
Triceps Stretch or Arm Pullover
Keep shoulders even as you complete this
stretch. Bend right arm at elbow joint, lift arm
next to your head. Position right fingers so
they touch the shoulder blade area. Place left
arm across top of head, and place left hand
on the right elbow to gently support the arm
during this stretch. Feel the stretch in your right tricep. Hold
the stretch for 30 to 60 seconds. Switch arms and repeat.
Chest Stretch
Upper back exercises can promote good
posture. Stand in a relaxed position with your
arms extended in front of you, parallel to the
floor. Pull your shoulder blades together behind
bending your arms slightly at the elbows.
you,
You’ll notice that your arms spread a little wider as you do
this. Hold the position for a count of five seconds and then
relax as you return to your starting position. Repeat five to
10 times.
The Diabetes Center
Specialty Services Pavilion, Level 1
43rd and Emile St.
Phone: 402.559.8700
Fax: 402.559.5080
Notice: The information above is considered for general use only. It should not be used instead of medical advice and care. If you have a specific health concern or care need,
you should talk with your doctor. Rev. 3/13.
Back Stretches
Upper Back Stretch
Take the hands straight out in front of you
and rotate the arms so that the palms face
away from each other. If this rotation hurts
your shoulders, just press the palms together
without the rotation. Cross the arms so that
the palms are pressed together and round
the back, reaching the arms away from you as you relax the
head. Contract the abs and imagine that you are stretching
up and over an imaginary ball rather than collapsing in the
middle. Hold the stretch for 30 to 60 seconds.
Lower Back Stretch
Lie down on your back and pull both knees
up to your chest. Hold your arms under
the knees. Slowly pull the knees toward
your shoulders. This also stretches your
buttocks muscles. Hold the stretch for 30 to 60 seconds.
Hyperextension of Back
In a prone position, place the hands next
to the chest and squeeze the lower back
to push the chest off the floor. Keep the
shoulder blades pulled down. Hold the
stretch for 30 to 60 seconds.
Spine Rotation
Lay on back, bend both knees, and bring
one arm into the tray position. While keeping
that shoulder blade in contact with the floor,
cross a leg over the other knee and allow
the legs to rotate away from the elevated
arm toward the floor. Hold the stretch for 30 to 60 seconds.
Leg, Hip Flexor, Gluteal, Calf,
Inner/Outer Thigh Stretches
Hip Flexor Stretch
Your hip flexor — which allows you to lift your
knees and bend at the waist — is located on
your upper thigh, just below your hipbone. To
stretch your hip flexor, place your left foot in
front of you, bending your knee and placing your left hand
on your left leg for stability. Place your right hand on your
right hip to avoid bending at the waist. Keep your back
straight and abdominal muscles tight. Lean forward, shifting
more body weight onto your front leg. You’ll feel a stretch
in your right thigh. Hold the stretch for 30 to 60 seconds.
Switch legs and repeat.
Knee-to-chest stretch
The knee-to-chest stretch emphasizes the
muscles of your lower back. Lie on your back
on a firm surface with your knees and hips
bent and the backs of your heels flat on the
pull one knee up to your chest until you feel a
floor. Gently
stretch in your lower back. Keep the opposite leg relaxed
in a comfortable position, with your knee bent or with your
leg extended as shown. Bring the knee as close to your
chest as comfortably possible. Hold the stretch for 30 to 60
seconds. Repeat with the opposite leg. Avoid the knee-tochest stretch if you have osteoporosis. You may increase the
risk of compression fractures in your vertebrae.
Supine Hamstring Stretch
Your hamstring muscle runs along the back
of your upper leg. To isolate your hamstring
muscle without placing stress on your back
on the floor near the outer corner of a wall or
and neck, lie
a door frame. Rest your left heel against the wall, with your
left knee slightly bent. Gently straighten your left leg until
you feel a stretch along the back of your left thigh. As your
flexibility increases, gradually scoot yourself closer to the
wall or door frame to maximize the stretch. Hold the stretch
for 30 to 60 seconds. Switch legs and repeat.
Standing Hamstring Stretch
Place heel of leg being stretched on the
floor. Make sure hips are kept square. Avoid
twisting to the side. Keep stretched leg as
straight as possible and lean forwards from
the hip with buttocks out and back straight.
Do not hunch your back or slouch forward. Place hands on
thigh of bent leg. Hold the stretch 30 to 60 seconds.
The Diabetes Center
Specialty Services Pavilion, Level 1
43rd and Emile St.
Phone: 402.559.8700
Fax: 402.559.5080
Notice: The information above is considered for general use only. It should not be used instead of medical advice and care. If you have a specific health concern or care need,
you should talk with your doctor. Rev. 3/13.
Standing Quadriceps Stretch
Standing near a wall or a piece of sturdy
exercise equipment for support, grasp your
ankle and gently pull your heel up and back
until you feel a stretch in the front of your
thigh. This will stretch your quadriceps muscle,
which runs along the front of your thigh. Tighten your
stomach muscles to prevent your stomach from sagging
outward, and keep your knees close together. Hold the
stretch for 30 to 60 seconds. Switch legs and repeat.
Abduction (abductor muscles) or
Outer Thigh Stretch
In a seated, upright position, place your left
foot against the outside of your right knee,
keeping the right leg flat on the floor. Place
your left hand behind you and, using your right
hand, exhale slowly and gently pull your left knee toward
your right shoulder. Try to look over your left shoulder and
feel a comfortable stretch in the outer left hip area. Repeat
to the opposite side. Hold the stretch for 30 to 60 seconds.
Prone Quadriceps Stretch
Lie on the floor flat on the stomach. Bend the
left knee and grip the left foot with the left
hand. Gently push the hips towards the floor by
tucking the tailbone under. Now bend the right
knee and grip the right foot with the right hand. Squeeze the
heels towards the buttocks and continue to press the hips
towards the floor. Rest the head to one side. Be sure that
the knees, ankles and hips are all in one line. Hold stretch
for 30 to 60 seconds.
Calf Stretch
Your calf muscle runs along the back of your
lower leg.
To stretch your calf muscle, stand at arm’s
length from a wall or a piece of sturdy exercise
equipment. Place your right foot behind your
left foot. Keep your right knee straight and your right heel
on the floor as you slowly bend your left leg forward. Your
back should be straight and your hips forward. Don’t rotate
your feet inward or outward. Hold the stretch for 30 to 60
seconds. To deepen the stretch, slightly bend your right
knee as you bend your left leg forward. Switch legs and
repeat.
Adduction (adductor muscles) or Inner Thigh Stretch
Sit with your feet together and knees bent.
Grasp your feet with your hands. Stretch
your knees down towards the ground. Feel
the stretch along your inner thigh. Hold the
stretch for 30 to 60 seconds.
The Diabetes Center
Specialty Services Pavilion, Level 1
43rd and Emile St.
Phone: 402.559.8700
Fax: 402.559.5080
Notice: The information above is considered for general use only. It should not be used instead of medical advice and care. If you have a specific health concern or care need,
you should talk with your doctor. Rev. 3/13.