Level 2: Moderate Stretches
Moderate Hamstring Stretch
Stand facing a yoga block or footstool that doesn't slide. Use a stool or block height that is lower if you are less flexible. Increase the height of the item as you become more flexible.
Place one heel on the center of the stool, keeping your hips square/facing the stool and place both hands on the outside of your thigh (Photo A).
Lean forward, leading with your chest and keep your head up as you slide your hands down the outside of your thigh. Do not allow your back to round or bring your chin down (Photo B).
Do not round your back or lower your chin. Keep looking straight ahead.
You should feel a stretch behind your thigh and knee.
Hold this position for 15 seconds. Repeat two to three times or more as you feel matches your fitness level.
Moderate Groin Stretch
Sit on the floor with your back against the wall. Put the soles of your feet together.
Pull your heels toward your body. You should feel a stretch in your groin.
For more stretch, push down on your knees.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
Moderate Quad/Hip Flexor Stretch
Lie on your stomach.
Bring the leg you will stretch slightly out to the side, bend your knee, and loop a belt or a strap around your ankle.
Bring your knees back together. Gently pull on the strap so that your heel comes as close to your buttocks as possible.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
For more challenge:
Lie on your stomach.
Bring the leg you will stretch slightly out to the side, bend your knee and grasp your ankle, pulling your heel to your buttocks.
Bring your knees back together, keeping your heel as close to your buttocks as possible.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
Moderate Calf Stretch
Stand upright with your palms flat against a wall and the leg you want to stretch behind you (Photo A).
Turn your toes in and your heel out on your back foot (Photo B).
Leading with your waist and allowing your arms and front knee to bend, lean toward the wall, and keep the heel of your back leg on the floor.
First, do this exercise with the back knee straight. Then bend your back knee slightly while keeping your heel on the floor for added stretch.
You should feel a stretch in the back of your calf.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
Moderate Overhead Reach
Stand tall at the front edge of a doorway.
Place the outside of your hands (little finger side) on both sides of the doorway (Photo A).
Slide your hands up the doorway (Photo B), then slowly lean or step toward — but not through — the door.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
Moderate Spine Flexion and Extension
As we age, we often spend more time in a flexed posture due to prolonged sitting, poor posture, or sleeping in side-lying positions. This can cause loss of spine extension and make it difficult to stand upright and keep good posture. To combat this:
Flexion
Lie on your back and bring one knee and then the other toward your chest.
Grasp both knees with your hands and squeeze them toward your chest (Photo A).
You should feel a stretch across your back.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
Extension
Caution: If this position is too uncomfortable for you based on age or history of spine pain, do not do this exercise.
Lie on your stomach and put your arms and elbows under your chest.
Prop up on your elbows as shown and relax your back. Do not look up. Pretend you are reading a book while lying on your stomach.
If comfortable enough, hold this position for 30 seconds, then come back to a flat position lying on your stomach. Repeat two to three times or more, as you feel matches your fitness level.
Moderate Trunk Rotation Stretch
Lie on your back with your hips and knees bent. Your hands and arms should be shoulder high and stretched out to the side (Photo A).
Your arms and shoulders should stay flat on the floor.
Keeping both knees together, allow your hips and pelvis to rotate to one side (Photo B).
Hold this position for 15 seconds. Return to your starting position and complete these steps on the other side. Repeat two to three times or more for each side, as you feel matches your fitness level.
Before you begin any level of stretching, follow these tips for best results:
Warm up for a few minutes first so your muscles stretch more easily (walk briskly, march in place, or do another physical activity).
Stretch at least two to three times on each side, taking turns.
Keep good form and posture.
Breathe throughout each stretch — never hold your breath.
You should feel slight discomfort and a pulling sensation, but not pain, with each stretch.
Never bounce while stretching — hold steady till you feel the stretch and try to relax while holding.