DuVal Stretching
Routine For: Created By: Keith Hnilicka ARMS - 1 Biceps
Jun 20, 2015 DuVal Stretching ARMS - 2 Wrist / Flexors
With arms straight and fingers interlaced, raise arms until stretch is felt. Hold 10 seconds.
Repeat Do 3
5 times. sessions per day.
Stretch arm out in front with elbow straight and palm facing away. With other hand, pull fingers backward until a stretch is felt over inside of forearm. Hold 10 seconds. Repeat
5
times. Do
ARMS - 3 Wrist / Flexors / Biceps
ARMS - 4 Wrist / Flexors
With palms flat and fingers pointing backward, slowly lean back until stretch is felt. Hold seconds.
With fingers interlaced and palms out, straighten arms in front of you until stretch is felt. Hold seconds.
Repeat Do
Repeat Do
times. sessions per day.
ARMS - 6 Biceps
Pull elbow behind head until stretch is felt. Repeat with other elbow. Hold seconds.
With right arm resting comfortably on table behind, apply gentle force down and slightly forward through shoulder. Hold seconds. Relax.
Repeat Do
Repeat Do
Copyright© 1999-2007 VHI
sessions per day.
times. sessions per day.
ARMS - 5 Triceps
times. sessions per day.
3
times. sessions per day. Page 1 of 2
Routine For: Created By: Keith Hnilicka
Jun 20, 2015 DuVal Stretching
LOWER BACK - 1 On Elbows (Prone)
LOWER BACK - 2 Press-Up
LOWER BACK - 3 Lower Trunk Rotation Stretch
Rise up on elbows as high as possible, keeping hips on floor. Hold 10 seconds.
Press upper body upward, keeping hips in contact with floor. Keep lower back and buttocks relaxed. Hold 10 seconds.
Keeping back flat and feet together, rotate knees to right side. Hold 10 seconds.
Repeat
Repeat
Repeat
5
times. Do
3
sessions per day.
5
times. Do
3
sessions per day.
5
times. Do
3
sessions per day.
LOWER BACK - 3 Lower Trunk Rotation Stretch
LOWER BACK - 5 Extensors / Gluteal
UPPER BACK - 1 Upper and Mid Extensors
Keeping back flat and feet together, rotate knees to left side. Hold 10 seconds.
Bring both knees to chest and hold. For more stretch, bring head to knees and hold. Hold seconds.
Lean forward until stretch is felt. For greater stretch, move arms toward back legs of chair. To return, put forearms on knees and push up. Hold seconds.
Repeat
Repeat
Repeat
5
times. Do
3
sessions per day.
UPPER BACK - 2 Upper and Mid Extensors
times. Do
sessions per day.
times. Do
sessions per day.
UPPER BACK - 3 Rotators
With feet shoulder-width apart and 12 - 24 inches from wall, turn upper body and try to place hands on wall at shoulder height. Hold seconds. Repeat to other side.
Slide hands forward and buttocks back. Hold Repeat
times. Do
Copyright© 1999-2007 VHI
sessions per day.
seconds.
Repeat Do
times. sessions per day.
Page 2 of 2
Jun 20, 2015 DuVal Stretching ARMS - 2 Wrist / Flexors
With arms straight and fingers interlaced, raise arms until stretch is felt. Hold 10 seconds.
Repeat Do 3
5 times. sessions per day.
Stretch arm out in front with elbow straight and palm facing away. With other hand, pull fingers backward until a stretch is felt over inside of forearm. Hold 10 seconds. Repeat
5
times. Do
ARMS - 3 Wrist / Flexors / Biceps
ARMS - 4 Wrist / Flexors
With palms flat and fingers pointing backward, slowly lean back until stretch is felt. Hold seconds.
With fingers interlaced and palms out, straighten arms in front of you until stretch is felt. Hold seconds.
Repeat Do
Repeat Do
times. sessions per day.
ARMS - 6 Biceps
Pull elbow behind head until stretch is felt. Repeat with other elbow. Hold seconds.
With right arm resting comfortably on table behind, apply gentle force down and slightly forward through shoulder. Hold seconds. Relax.
Repeat Do
Repeat Do
Copyright© 1999-2007 VHI
sessions per day.
times. sessions per day.
ARMS - 5 Triceps
times. sessions per day.
3
times. sessions per day. Page 1 of 2
Routine For: Created By: Keith Hnilicka
Jun 20, 2015 DuVal Stretching
LOWER BACK - 1 On Elbows (Prone)
LOWER BACK - 2 Press-Up
LOWER BACK - 3 Lower Trunk Rotation Stretch
Rise up on elbows as high as possible, keeping hips on floor. Hold 10 seconds.
Press upper body upward, keeping hips in contact with floor. Keep lower back and buttocks relaxed. Hold 10 seconds.
Keeping back flat and feet together, rotate knees to right side. Hold 10 seconds.
Repeat
Repeat
Repeat
5
times. Do
3
sessions per day.
5
times. Do
3
sessions per day.
5
times. Do
3
sessions per day.
LOWER BACK - 3 Lower Trunk Rotation Stretch
LOWER BACK - 5 Extensors / Gluteal
UPPER BACK - 1 Upper and Mid Extensors
Keeping back flat and feet together, rotate knees to left side. Hold 10 seconds.
Bring both knees to chest and hold. For more stretch, bring head to knees and hold. Hold seconds.
Lean forward until stretch is felt. For greater stretch, move arms toward back legs of chair. To return, put forearms on knees and push up. Hold seconds.
Repeat
Repeat
Repeat
5
times. Do
3
sessions per day.
UPPER BACK - 2 Upper and Mid Extensors
times. Do
sessions per day.
times. Do
sessions per day.
UPPER BACK - 3 Rotators
With feet shoulder-width apart and 12 - 24 inches from wall, turn upper body and try to place hands on wall at shoulder height. Hold seconds. Repeat to other side.
Slide hands forward and buttocks back. Hold Repeat
times. Do
Copyright© 1999-2007 VHI
sessions per day.
seconds.
Repeat Do
times. sessions per day.
Page 2 of 2
