Stretching is a good form of relaxation from life's stresses. It promotes circulation, reduces muscular tension, and helps to develop body awareness. The next time you feel that life has taken you one step forward only to push you two steps back, take a few minutes to perform the following stretches to clear your mind and relax your body.

Crescent Lunge - stretches muscles of the abdomen, hip, lower back, front thigh, chest, shoulders, and upper arms

Step One: Kneel on the ground. Lift and bend your right knee, placing your right foot flat on the ground in front of you.

Step Two: While gently tightening your abdomen, lift your arms straight above your head making sure to keep your shoulders down and back. At the same time slightly lean into your right leg at the hips. Hold for a count of 15. Return to the starting position. Repeat. Perform 1 set of 3-5 stretches per side.

Knee to Chest - Stretches muscles of the buttocks and lower back

Step One: Stand with your feet shoulder width apart and your arms to your sides.

Step Two: Lift your left knee toward your chest with your hands. If needed, you may perform this stretch against a wall for balance. Hold for a count of 15. Slowly return to the starting position. Repeat. Perform 1 set of 3-5 stretches per side.

Warrior - Stretches muscles of the abdomen, hip, back, front thigh, lower leg, ankles, chest, shoulders, and upper arms

Step One: Step forward with your right leg. Toes of your right foot should be pointing straight ahead. Toes of your left foot should be pointing slightly in.

Step Two: Bend the knee of your right leg to 90 degrees. Keep a slight bend in your left knee. Slightly lean into your right leg at the hips. At the same time, lift your arms straight above your head. Hold for a count of 15. Slowly return to the starting position. Repeat. Perform 1 set of 3-5 stretches per side.

Extended Triangle - Stretches muscles of the groin, hip, thigh (back), lower leg, ankles, and arches of the feet

Step One: Stand with your feet separated greater than shoulder width apart. Point the toes of your right foot out to the right. The toes of your left foot should be pointing slightly in.

Step Two: From your hip, bend to the right while extending your right arm toward your right foot. At the same time, raise your left hand toward the sky. Do not bend at the knees. Hold for a count of 15. Slowly return to the starting position. Repeat. Perform 1 set of 3-5 stretches per side.

Extended Side Angle - Stretches muscles of the groin, hip, thigh (back), lower leg, and ankles

Step One: Stand with your feet greater than shoulder width apart. Point the toes of your right foot to the right. Toes of your left foot should be pointed slightly in.

Step Two: Bend your right knee to a 90 degree angle. At the same time, extend your right arm down toward your right ankle while reaching with your left arm over your left ear. Hold for a count of 15. Slowly return to the starting position. Repeat. Perform 1 set of 3-5 stretches per side.

Stretching Tips

• Perform a warm-up of at least 5 minutes before beginning stretches (e.g., walking)
• Perform stretches in a slow, controlled, and gentle motion
• Do not bounce while performing the stretches
• Stretch only to the point of tension, you should not feel pain while performing the stretch
• Do not hold your breath while stretching; breathing should be slow and steady
• Do not perform these stretching exercises if you have any musculoskeletal condition that may be exacerbated by the stretches

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

     Everyone can benefit from incorporating core and balance training into their exercise routine.  These exercises can be performed on alternate days and/or on rest days from your aerobic activity.

Seated Balance - works abdominal, obliques, hip flexors, and lower back muscles

Step One:  Sit on the center of the disc.  Your knees should be bent with your feet flat on the floor.  Your arms should be raised out in front of you.

Step Two:  While tightening your abdominal muscles, slowly lean back raising your feet off of the floor.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 2-3 sets of 8-10 repetitions.

Stepping - engages all stabilizers.  The purpose of this exercise is to train your body to make adjustments when you transfer from one medium to the next (e.g., from solid floor to unstable balance disc; sidewalk to grass).

Step One:  Stand in front of the disc with your eyes fixed straight ahead.

Step Two:  Step onto the disc with your right foot, placing it just to the right of the center. 

Step Three:  Step onto the disc with your left foot, placing it just to the left of the center, so that your feet are shoulder width apart.  Hold for a count of two.

Step Four:  To dismount, step back with your right foot then with your left foot.  Repeat.  Perform 2-3 sets of 10 repetitions per lead foot (e.g., 10 reps stepping with right foot first, then 10 reps stepping with left foot first).

Knee to Chest - works glutes and hip extensors; engages all stabilizers

Step One:  Stand in front of the disc with your arms extended in front and your knees slightly flexed.

Step Two:  Step onto the disc with your right foot.

Step Three:  While slightly flexing at the hips, bring your left knee up toward your chest.

Step Four:  Bring left leg back behind you, stepping onto the floor.  Then step back off of the disc with your right foot.  Repeat.  Perform 2-3 sets of 10 repetitions per lead leg (e.g., perform 10 reps with stepping with your right leg first, then 10 reps stepping with your left leg first).

Alternate Style:  When lifting your knee toward your chest, bring your arms down to your sides.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.