Please note:
Consult your physician before starting an exercise program. Warm up your body and muscles beforehand. Never push beyond your capabilities: only slight discomfort should be felt, never pain. Stretching should always be done on both sides of the body with opposing muscle groups. stretch-AIDE is not intended for use by children.


Stretches

Shoulder Stretches
Chest Stretches
Torso Stretches
Tricep/Bicep Stretches
Quadriceps/Hip Flexor Stretches
Lower Back Stretches
Gluteals/Hamstring Stretches
Inner/Outer Thigh Stretches
Yoga Poses and Advanced Stretches

Shoulder Stretches
Shoulder Stretches

Stand comfortably with feet about shoulder-width apart. Hold stretch-AIDE™ behind your back with one loop around each hand or thumb. The stretch-AIDE can be doubled in half, depending on comfort and flexibility. Extend hands behind you, keep elbows straight and lift toward ceiling until a stretch is felt across shoulders. For a deeper stretch, bend forward at hips and allow hands to continue up and overhead. Breathe, relax into the stretch, and hold 10-15 seconds. Gently release. - return to top

Chest Stretches
Chest Stretches


Seated or standing comfortably with feet about shoulder-width apart, loop stretch-AIDE around both thumbs or hands and raise arms overhead. The stretch-AIDE can be doubled in half, depending on comfort and flexibility. Keeping elbows straight, stretch and lift up, while at the same time pulling hands outward and back. Feel a stretch through the chest. Breathe, relax into the stretch, and hold 10-15 seconds. Gently release.

Chest Stretches


For a deeper chest opener, double stretch-AIDE and hold behind head. Pull elbows down and back while looking toward ceiling. Gently rest head against stretch-AIDE. Breathe, relax into the stretch, and hold 10-15 seconds. Gently release. - return to top

Torso Stretches
Torso Stretches

Seated or standing comfortably with feet about shoulder-width apart, loop stretch-AIDE around both thumbs or hands and raise arms overhead. The stretch-AIDE can be doubled in half, depending on comfort and flexibility. Keeping elbows straight, and head and neck in alignment, stretch and lift up and slowly lean to one side until stretch is felt down opposite side of torso. Breathe, relax into the stretch, and hold 10-15 seconds. Using core muscle, gently return back to upright position. Repeat on opposite side.

Torso Stretches


Lie flat on back. Loop one end of stretch-AIDE through opposite end loop, place around knee and pull snug. Keeping shoulders and head resting flat on the mat, pull knee across midline of body with stretch-AIDE until a stretch is felt down opposite side of torso. Do not allow shoulders to lift up. Breathe, relax into the stretch, and hold 10-15 seconds. Gently release.

Torso Stretches


Seated on mat, bend one leg in and extend other leg at a 45° angle with toes flexed. Place stretch-AIDE loop around ball of foot. For a more secure hold, loop one end thru the other and snug down around ball of foot. Hold opposite end of stretch-AIDE and raise overhead. Lift core up and over sideways, slowly leaning toward extended leg until stretch is felt down opposite side of torso. Look straight ahead or toward ceiling, being mindful of neck alignment. Breathe, relax into the stretch, and hold 10-15 seconds. Using core muscles, gently return to upright position. Repeat on opposite side. - return to top

Tricep/Bicep Stretches
Tricep/Bicep Stretches


Standing, kneeling, or sitting comfortably, hold stretch-AIDE in one hand overhead. Allow the opposite end of the stretch-AIDE to hang down the midline of the body. With opposite hand grab the hanging loop of the stretch-AIDE behind back. Gently pull upward with overhead hand while resisting with the lower hand. Feel a stretch through the bicep of the lower arm. Breathe, relax into the stretch, and hold for 10-15 seconds. Release, but without changing hand position, bend the overhead elbow to 90* and gently pull downward with the lower hand behind back. Now feel a stretch through the triceps of the overhead arm. Breathe, relax into the stretch, and hold for 10-15 seconds. Release, reverse arms, and repeat to stretch the opposite arm.

Tricep/Bicep Stretches


Seated on mat, bend one leg in and extend other leg at a 45° angle with toes flexed. Place stretch-AIDE around ball of foot. For a more secure hold, loop one end thru the other and snug down around ball of foot. Hold opposite end of stretch-AIDE and raise overhead. Lift core up and over sideways, slowly leaning towards extended leg until stretch is felt through triceps of overhead arm. Look straight ahead or toward ceiling, being mindful of neck alignment. Breathe, relax into the stretch, and hold 10-15 seconds. Using core muscles, gently return to upright position. Repeat on opposite side. - return to top

Quadriceps/Hip Flexor Stretches
Quadricepts/Hip Flexor Stretches


Stand comfortably, near a wall for balance if necessary. Loop one end of stretch-AIDE through opposite end and tighten snug around ball of foot. Hold the other end of the stretch-AIDE in hand behind back. Bend knee, and push foot back and away from the body while at the same time pulling stretch-AIDE towards the body. Think about trying to open the angle of the bent knee behind the body. Feel a stretch through hip flexor and quadriceps of bent leg. Breathe, relax into the stretch, and hold for 10-15 seconds. Gently release and repeat on opposite leg.

Quadriceps/Hip Flexor Stretches


For those with an active, advanced yoga practice, the stretch-AIDE is helpful when working on Lord of the Dance Pose (Natarajasana). This should only be tried If you have a regular and consistent yoga practice that includes this pose. This is a deeper stretch for the quadriceps/hip flexors. - return to top

Lower Back Stretches
Lower Back Stretches


Stand comfortably with feet together. Take stretch-AIDE and place under the balls of the feet with one loop on each side. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Holding a loop in each hand, bend at the hips trying to keep back straight. Gently pull upper body towards feet with the stretch-AIDE. Feel a stretch through lower back, glutes, and hamstrings. Breathe, relax into the stretch, and hold for 10-15 seconds. Release and gradually roll back up to standing position.

Lower Back Stretches


Seated with legs extended, take stretch-AIDE and place around the balls of both feet. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Holding a loop in each hand, bend forward at the hips, trying to keep back straight. Feel a stretch through the lower back. Breathe, relax into the stretch, and hold for 10-15 seconds. Being mindful of head and neck alignment, gradually round forward as far as comfortable, pulling on the stretch-AIDE. Again feel a stretch through lower back, glutes, and hamstrings. Breathe, relax into the stretch, and hold for 10-15 seconds. Release.

Lower Back Stretches


Lie on mat, and draw both knees into chest. Place stretch-AIDE around knees and grip loop with hand on each side of knees. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Pull knees into chest using the stretch-AIDE. Try not to let ankles or feet cross each other for proper alignment. Feel the stretch through the lower back. Breathe, relax into the stretch, and hold for 10-15 seconds. Release. Extend one leg on mat, and draw the other knee Into the chest. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Pull knee into chest using the stretch-AIDE. Try to keep head, shoulders, and extended leg squarely on the mat. Feel a stretch through lower back and glute. Breathe, relax into the stretch, and hold for 10-15 seconds. Next, loop one end of stretch-AIDE through opposite end loop, place around knee and pull snug. Keeping shoulders and head resting on the mat, open knee outward while supporting with the stretch-AIDE. Breathe, relax into the stretch, and hold for 10-15 seconds. Bring knee back to midline of the body and switch hands holding the stretch-AIDE. Pull knee across midline of body with stretch-AIDE until a stretch is felt through lower back. Do not allow shoulders to lift up. Breathe, relax into the stretch, and hold 10-15 seconds. Gently release and repeat on opposite leg. - return to top

Gluteals/Hamstring Stretches
Gluteals/Hamstring Stretches


Stand comfortably, near a wall for balance if necessary. Lift one knee and place stretch-AIDE around knee, holding both ends. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Pull knee up and in towards chest with stretch-AIDE. Try to keep back straight, and head and neck aligned, looking forward. Feel a stretch through glute and hamstring. Breathe, relax into the stretch, and hold for 10-15 seconds. Gently release and repeat on opposite leg.

Gluteals/Hamstring Stretches


Stand comfortably, near a wall for balance if necessary. Lift one knee and place stretch-AIDE around ball of foot, holding opposite end. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Gradually straighten leg out In front of the body. Pull toes towards the body with the stretch-AIDE. Feel a stretch through glute and hamstring of the extended leg. Breathe, relax into the stretch, and hold for 10-15 seconds. Gently release and repeat on opposite leg.

For those with an active, advanced yoga practice, the stretch-AIDE is helpful when working on Bikram Standing Head to Knee Pose (Dandayamana Janushirasana).

Gluteals/Hamstring Stretches


Seated on mat, bend one leg in and extend other leg at a 45° angle with toes flexed. Place stretch-AIDE loop around ball of foot. For a more secure hold, loop one end thru the other and snug down around ball of foot. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Turn shoulders and torso towards extended leg. Pull torso towards leg with the stretch-AIDE. Feel a stretch through glute and hamstring of the extended leg, as well as lower back. Breathe, relax into the stretch, and hold for 10-15 seconds. Gently release and repeat on opposite leg.

Gluteals/Hamstring Stretches


Lie on back and extend one leg flat on the mat or with bent knee. Place stretch-AIDE around ball of foot on opposite leg. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Extend leg upward towards ceiling while holding both loops of stretch-AIDE. Try to keep extended leg straight and pull towards chest using stretch-AIDE. Feel a stretch through glute and hamstring of the extended leg, as well as lower back. Breathe, relax into the stretch, and hold for 10-15 seconds. Gently release and repeat on opposite leg. Next, extend both legs upwards together, and place stretch-AIDE around balls of both feet with a loop on each side. Keep legs straight and pull in towards chest with stretch-AIDE. Feel a stretch through glutes and hamstrings. Breathe, relax into the stretch, and hold for 10-15 seconds. Release and draw both knees into chest. Place stretch-AIDE around knees and grip loop with hand on each side of knees. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Pull knees into chest using the stretch-AIDE. Try not to let ankles or feet cross each other for proper alignment. Feel the stretch through the glutes. Breathe, relax into the stretch, and hold for 10-15 seconds. Release.

Gluteals/Hamstring Stretches


Extend one leg on mat, and draw the other knee into the chest. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Pull knee into chest using the stretch-AIDE. Try to keep head, shoulders, and extended leg squarely on the mat. Feel a stretch through the glute. Breathe, relax into the stretch, and hold for 10-15 seconds. Next, loop one end of stretch-AIDE through opposite end loop, place around knee and pull snug. Keeping shoulders and head resting on the mat, open knee outward while supporting with the stretch-AIDE. Breathe, relax into the stretch, and hold for 10-15 seconds. Bring knee back to midline of the body and switch hands holding the stretch-AIDE. Pull knee across midline of body with stretch-AIDE until a stretch is felt through glute. Do not allow shoulders to lift up. Breathe, relax into the stretch, and hold 10-15 seconds. Gently release and repeat on opposite leg.

Gluteals/Hamstring Stretches


Lie on back and extend one leg flat on the mat. Place stretch-AIDE around ball of foot on opposite leg. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Extend leg upward towards ceiling while holding both loops of stretch-AIDE. Try to keep extended leg straight and pull towards chest using stretch-AIDE. Feel a stretch through glute and hamstring of the extended leg. Breathe, relax into the stretch, and hold for 10-15 seconds. Gripping stretch-AIDE in one hand, extend opposite arm out on mat. Allow extended leg to come across midline of the body while supporting with the stretch-AIDE. Keep shoulders and head resting squarely on the mat. Feel a stretch through the glute and hamstring of the extended leg. Breathe, relax into the stretch, and hold 10-15 seconds. Gently release and repeat on opposite leg. - return to top

Inner/Outer Thigh Stretches
Inner/Outer Thigh Stretch


Lie on back and extend one leg flat on the mat. Place stretch-AIDE around ball of foot on opposite leg. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Extend leg upward towards ceiling while holding both loops of stretch-AIDE. Try to keep extended leg straight and pull towards chest using stretch-AIDE. Gripping stretch-AIDE in one hand, extend opposite arm out on mat. Let extended leg open outward towards floor while supporting with the stretch-AIDE. Feel a stretch through inner thigh. Breathe, relax into the stretch, and hold 10-15 seconds. Gently bring extended leg back to midline of the body and switch hands holding the stretch-AIDE. Allow extended leg to come across midline of the body while supporting with the stretch-AIDE. Keep shoulders and head resting squarely on the mat. Feel a stretch through the outer thigh of the extended leg. Breathe, relax into the stretch, and hold 10-15 seconds. Gently release and repeat on opposite leg.

Inner/Outer Thigh Stretch


Stand comfortably, near a wall for balance if necessary. Lift one knee and place stretch-AIDE around ball of foot, holding opposite end. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Gradually straighten leg out In front of the body and then open towards the side, keeping shoulders and torso straight. Pull toes towards the body with the stretch-AIDE. Feel a stretch through the inner thigh of the extended leg. Breathe, relax into the stretch, and hold for 10-15 seconds. Gently release and repeat on opposite leg.

For those with an active, advanced yoga practice, the stretch-AIDE is helpful when working on Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana I).

Inner/Outer Thigh Stretch

Stand comfortably, near a wall for balance if necessary. Lift one knee and place stretch-AIDE around ball of foot, holding opposite end. The stretch-AIDE can be doubled in half to shorten, depending on comfort and flexibility. Gently straighten leg out In front of the body. Grip stretch-AIDE with the opposite hand of extended leg. Gradually rotate torso towards the hip of the extended leg, and try extending free hand out behind the body. Feel a stretch through outer thigh and glute of extended leg. Breathe, relax into the stretch, and hold for 10-15 seconds. Gently release and repeat on opposite leg. - return to top

For those with an active, advanced yoga practice, the stretch-AIDE is helpful when working on Revolved Extended Hand to Big Toe Pose ( Utthita Padangustasana II).

Yoga Poses and Advanced Stretches:
Yoga Poses and Advanced Stretches

Yoga Poses and Advanced Stretches