Self-Care Tips: Stretching
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Note: Always stretch slowly and gently. These exercises should not be painful. Do not continue if you feel any pain.
Flexor Stretch
Start with your left arm straight out in front of you, palm up. Place the thumb of your right hand on the back of your left hand, and the fingers of your right hand perpendicular to and on top of the fingers of your left hand. Using your right hand, push with your thumb and pull with your fingers until you begin to feel a gentle stretch in your left forearm. Hold for ten seconds, while taking deep, slow breaths. Repeat for your right arm.
Extensor Stretch
Start with your left arm straight out in front of you, palm down. Curl your left hand into a loose fist. Place the thumb of your right hand on the inside of your left wrist, and the fingers of your right hand on the back of your left hand. Using your right hand, push with your thumb and pull with your fingers until you begin to feel a gentle stretch in your left forearm. Hold for ten seconds, while taking deep, slow breaths. Repeat for your right arm.
Doorway Stretch
Stand in front of a doorway and put both hands about shoulder height on the doorframe. Then lean forward so that your weight is supported by your hands and your elbows are pointing out behind you. Try varying the height of your hand position to stretch different parts of your chest muscles.
Neck Stretches
Is working at your computer causing some neck tension? Here are some easy stretches to help loosen up that tight neck.
Bend your neck to the side, so that your nose stays pointing straight in front of you and your right ear drops toward your right shoulder. 
Place your right hand on the top of your head, and let the weight of your arm put a gentle stretch on the left side of your neck. Hold, without pulling for a few deep, slow breaths. Repeat for the other side.
Turn your head towards the right, keeping your eyes level. Go just far enough to feel a gentle stretch and hold for a few slow, deep breaths. Repeat for the other side.
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