Department of Human Resources

UMD Wellness

Stretching Exercises

Breathing--

• diaphragmatic breathing is accomplished by breathing deep into lungs focusing on rib expansion sideways.

Posture--

• stand tall, visualize the ribs opening up and the shoulders gently rolling back

Technique--

• long strides pushing through the second toe. Concentrate that you are using your glutes on the last 1/3 of the walking gate.
• arms are pumping in rhythm with your stride. Visualize that you are pulling a comb out of your back pocket.
• go as fast as you can for 20-45 minutes. If you feel a burning sensation in your shins, slow down just a bit.
• when you finish, do 10 one legged squats on each leg. On a stair do 15 calf raisers on each leg. Then do 15 standing straight leg lifts on a the same stair (leg goes up and down a few inches strengthening the hip). Finish with side straight leg lifts (hands on wall).

Drink water before, during, and after exercise and stretch.

Tips from Rod Raymond, Recreational Sports and Outdoor Program, Life Fitness and Wellness Director