flexibility exercises

by Michael Stefano

1. Step Stretch

Stand with your feet shoulder width apart, a foot or two back from your step. Place the heel of the right foot on the step, keeping your left foot planted on the floor.
Exhale and slowly bend the left knee creating a stretch in the back of the right leg. You can bend at the waist and place your hands on your right thigh for support as this will intensify the stretch. At the point of slight discomfort, not pain, hold the position (this applies to all stretches.)
Inhale and slowly release, repeat on the opposite leg.
Hold Time: 15 to 30 seconds.

2. Triangle Stretch

Stand with your feet wide apart, arms out in a “T” position and your head straight.
Exhale as you let your upper body drop to the right side feeling the stretch on the inside of the right leg, hold the position. For support, your right hand grabs hold of your right leg at the point of natural contact.
Inhale and return to center. Repeat to the left side. This movement may also be performed against a wall to keep the body perfectly aligned.
Hold Time: 15 to 30 seconds.

3. Calf Stretch

Stand with feet together three or four feet out from a wall.
Place your hands on the wall shoulder width or wider, exhale and lean the upper body in towards the wall. Your heels remain planted firmly on the floor as you hold.
Inhale and return to the starting position. One foot can be brought forward to intensify the stretch on the leg that remains planted, repeat on the other side if this is done.
Hold Time: 15 to 30 seconds.

4. Knee to Chest Stretch

Lie supine on your mat or padded carpet with knees straight, arms at your sides.
Exhale as you bring both knees up to your chest.
Wrap your arms around both legs and squeeze, make sure your lower back stays on the floor. If you experience any knee pain, hold the position by wrapping the arms under the knees instead of over the knees. Hold and breathe.
Inhale as you release.
Hold Time: 5 to 30 seconds.

5. Chest Stretch

Stand in a doorway and place your arms out to your sides, elbows against each side wall.
Exhale and lean your upper body through the doorway as your arms are pushed back, your chest stretched and hold.
Inhale as you release.
This stretch can be done with one arm at a time as well. This is an important stretch to maintain a healthy posture of the upper back and eliminate rounded shoulders.
Hold Time: 15 to 30 seconds.

6. Shoulder Crossover

Stand or sit and place your right arm across the front of your body at shoulder level.
Place your left hand on the back of your right elbow and press your right arm into your body, exhaling. Hold and breathe.
Inhale and release. Repeat with your left arm.
Hold Time: 15 to 30 seconds.

7. Triceps Stretch

Stand or sit and place your right arm over the top of your head, elbow bent.
Place your left hand on the back of your right elbow, exhale and press, feeling a stretch in the back of your right arm.
Breath and hold, inhale as you release. Repeat with the left arm.
Hold Time: 15 to 30 seconds.

Michael Stefano is author of The Firefighter's Workout Book, as well as a twenty year veteran of the New York City Fire Department. His simple, yet highly effective training programs are used by firefighters across the country, and the general population alike.

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