Appendix 1: Stretching Exercises

  • Move into the movement gradually until you feel a stretch but no pain. 
  • Hold each stretch 15-30 seconds. You can repeat up to 4 times until you have stretched for a total of 1 minute for each muscle.
  • Breathe normally, do not hold your breath.
  • Hold each position without bouncing or moving in and out of the position.
  • For some exercises, you will find a standing and a sitting option. Use the one that feels most comfortable for you.
  • You may not be able to do all of these stretches. If you have been told by your cardiac surgeon, cardiologist or any other health care provider to avoid certain movements, please continue to follow these recommendations and verify with us if you remain uncertain.

STANDING CALF STRETCH

  • Stand in front of a wall with one leg forward and one leg back, shoulder width apart, with toes pointing forward
  • Keeping your back leg straight and your heels on the ground, lean forward, bending your front knee until you feel a stretch in the calf of your back leg

SITTING CALF STRETCH

Pull foot towards you with towel, knee straight

  • Sitting with one leg straight out in front of you 
  • Wrap a long towel around the ball of your foot holding both ends of the towel
  • Pull the towel towards yourself while keeping your knee straight until you feel a stretch in the back of your calf

STANDING QUADS STRETCH (FRONT OF THIGH)

Pull heel to buttocks, avoid arching your back

  • Stand holding on to a sturdy chair, wall or counter
  • Standing on one leg, bend the other knee then hold your ankle and bring your heel toward your buttock until you feel a stretch in the front of your thigh
  • Make sure to keep your knee pointing towards the floor
  • Avoid bending your back backwards
  • If you have difficulty reaching your ankle or cannot straighten out once you hold it, wrap a towel around your ankle and pull on the ends of the towel instead

SITTING QUADS STRETCH

Bring knee backwards until you feel stretch in front of thigh

  • Sit sideways on a chair and slide the outside leg slightly off the chair
  • Keep your toenails towards the floor and bring your knee back until you feel a stretch in the front of your thigh
  • If needed, rest your knee on a pillow or block

STANDING HAMSTRING STRETCH (BACK OF THIGH)

Lean forward, bending from the hips

  • Stand with one leg on a low stool as shown
  • You can hold on to a chair, counter or wall to hep with your balance
  • Keeping your back straight, slowly lean forward, bending at the hips, until you feel a pull in the back of your thigh
  • Make sure to keep your front knee straight

SITTING HAMSTRINGS STRETCH

  • Sit on the edge of a chair and put one leg out in front with your heel on the floor
  • Keep that knee straight
  • Lean forward from the hips, keeping your back straight, until feel a stretch in the back of your thigh
  • Make sure you do not push with your hands on your knee to make it straight

STANDING INNER THIGH STRETCH

Lunge to side until you feel stretch on inside of your leg

  • Begin in the side lunge position as shown
  • Your leg should be out to the side and slightly behind you, both feet flat on the floor with the toes pointing forward
  • Keeping your back straight, lunge deeper to the side until you feel a stretch along the inside of your straight leg

SITTING INNER THIGH STRETCH

Reach toward your toes

  • Sit on the edge of a chair (it is easier if it does not have armrests)
  • Put one leg straight to the side, keeping your toes pointing forward
  • Bend to the side, reaching towards the toes of your straight leg, keeping your shoulders pointing forward, until you feel a stretch in the inner part of your thigh

OUTER HIP STRETCH

Bring knee towards opposite shoulder

  • Sit with a straight back
  • Have one knee crossed over the other as shown
  • With your two hands, pull the top knee towards the opposite shoulder until you feel a stretch in the outer hip and buttock

KNEE TO CHEST (LOW BACK STRETCH)

Pull knee to chest

  • Lie on your back with your feet flat on the ground or bed
  • Bring one knee towards your chest
  • Pull your knee further with your hands on the back of your thigh
  • Repeat with the other leg
  • If you are comfortable doing so, you can bring both knees to your chest together
  • Make sure you do not hold your breath

FRONT OF SHOULDER STRETCH

Lock fingers behind your back and lift your arms backwards

  • Stand with your back straight and your shoulders down
  • If needed you can also sit on a chair with no backrest
  • Lock your fingers behind your back
  • Keep the elbows straight and lift your arms backwards away from your buttocks until you feel a stretch in the front your shoulders

TRICEPS STRETCH

Push or pull elbow up towards ceiling

  • Bend your elbow and bring it over your head
  • Use your other hand to either push your elbow up or pull it back until you feel a stretch in the back of your arm

BACK OF SHOULDER STRETCH

Pull arm across chest

  • Reach your arm across your chest
  • Use your other hand to pull your elbow towards the opposite shoulder until you feel a stretch in the back of your shoulder

SHOULDER POSTERIOR STRETCH

Bring arm straight across

  • Reach your arm across your chest, placing your hand behind your opposite shoulder
  • Use your other hand to pull your elbow towards the opposite shoulder until you feel a stretch in the back of your shoulder

CHEST AND SHOULDER STRETCH

Turn away, keep elbow straight

  • Stand an arm’s length from a wall
  • Rest one hand against the wall at about shoulder height
  • You can also grab the corner of a wall or door frame
  • Keeping your elbow straight, turn away from the wall, keeping your arm behind you until you feel a stretch in the front of your shoulder and chest

NECK SIDE BENDING STRETCH

Bend neck to side, keeping your chin
tucked in

  • Sit or stand with good posture, shoulders down
  • If sitting, hold onto the seat of a chair to anchor the shoulder down
  • If standing, you can hold your hands together behind your back to keep the shoulder down
  • Tuck you chin in gently (nodding yes)
  • Bend your neck to the side bringing your ear towards your shoulder