Curry Health Center at the University of Montana

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The University of Montana

Preparation

Important Rules for Stretching:  Always stretch warm muscles  Do not bounce when stretching- a stretch should be a gentle movement- slowly go to the point where you feel tension in the muscle  A good stretch should not hurt- if you are stretching to the point of pain you have gone too far  To lengthen the muscle hold the stretch for 30 to 40 seconds
Stretches
Calf Stretch Stand on your toes on a step or curb. Hold on to something for balance. Remove your left foot slowly allow the right heel to move down. Hold this position. Be sure to keep your body upright and straight. Release and repeat on the other side.
Shin Stretch Standing up, hold on to a stationary object. Stand with your weight on one leg and straighten it. Place your other foot on the ground, with toes pointed and your toenails pointed towards the floor. With the tops of your toes touching the ground, roll your foot and leg forward, from the ankle. Release and repeat on the other side.
Hamstring and Lower Back Slowly bend forward from your waist with your knees slightly bent. Reach for the floor and hold. Only bend as far as comfortable.
Outer Thigh and Buttocks and Spine	While lying on your back bring your right knee up. Place your left hand on your thigh and gently pull it over to your left side. Do not pull at the knee. Your shoulders, left leg, and back should remain flat. Pull gently, then repeat on the left side.
Lower back	While lying on your back, bring both knees up towards the chest with hands. Round the lower back and relax into the stretch. Don’t do this stretch on a hard surface…it can bruise the spine.
Quadriceps Stretch	Standing up, hold on to a stationary object. Bend you knee, bringing your foot toward your buttocks. Keeping your left knee slightly bent, grasp your right ankle with the opposite hand. Slowly pull your leg up and back, bringing your foot as high as comfortable. Repeat with other leg. Tuck in your buttocks and keep knees close together.
Preparing a Walking Routine
1. Gear Up	comfortable walking shoes, lightweight clothing that is breathable- but protects you from the sun, a hat, sunglasses, and SFP 30+ sunscreen
2. Drink UP	have some water before you go on your walk, take a bottle of water with you, and drink plenty of water after exercising
3. Warm Up	start slowly, work up to a pace that feels as though you are making an effort, but you should still be able to carry on a conversation
4. Cool Down	don’t stop abruptly, decrease the intensity of your walk during the last few minutes, conclude your walk with a good stretch
	Program Guide Getting Started Programs Getting off on the Right Foot Preparation Building Healthy Habits Moving Motivation Steps To Success Going the Distance Personal Step Logs - weekly - monthly For more information contact Linda Green or Julee Stearns in the Curry Health Center’s Health Enhancement Dept. (406) -243-2809

© The University of Montana, 2006. Layout by Christy Costello of Spectral Fusion.