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Kicking off December 2nd and running through December 20th, 2024
With the temperature dropping, it can be difficult to stay active in the winter months. To counteract that, St. Peter's Wellness Services introduces the 2024 Stretch Challenge!
Stretching is a source of movement that often gets forgotten. It can be completed by anyone at any physical skill level. Stretching doesn't require any equipment and it's completely free!
Improving your flexibility can provide many benefits, including:
Improving performance in physical activities
Decreasing the risk of injury
Helping joints move through full range of motion
Increasing muscle blood flow and circulation
Enabling muscles to work more efficiently
Improving your ability to do daily activities as you age
Decreasing stress and muscle tension
The American College of Sports Medicine suggests stretching a minimum of 2-3 times per week, holding stretches for at least 30 second intervals.
By registering you will receive:
A 5-day stretching plan to be repeated for 3 weeks at a time of day that's convenient for you
Helpful reminders and informative emails to keep you on track with your personal stretches
Need a visual reminder to complete your stretches and keep you on track?
The Stretch Challenge Guide is available to print and place on your bathroom mirror, at your desk, refrigerator or any other spot for a helpful reminder to stretch!
Register Now!
December 2024
Complete the 3 stretches each day for 5 days of each week. Repeat for 3 weeks total.
Back Stretch
Leg Stretch
Upper Torso Stretch
Neck/shoulder Stretch
Day 1
Child’s Pose
Begin on your hands and knees, then sit back on your heels, stretching your arms in front of you and keeping your palms on the floor. Keep your head down and your back rounded. Hold for 30-45 seconds.
*Modification: Sit in a chair and fold body forward, reaching for the floor with head resting between legs.
Quad Stretch
Stand up straight next to a wall, placing one hand on the wall for balance. Bend the knee farthest from the wall and grab the foot with your hand on the same side. Pull the foot toward the glutes while keeping pelvis in a neutral position. Hold for 30-45 seconds, then switch sides.
Standing Chest Opener
Clasp your hands behind your back and straighten your arms. Lift arms slightly, opening the chest and squeezing shoulder blades together. Hold for 30-45 seconds.
Day 2
Standing Forward Fold
Stand with feet hip-width apart and slowly bend forward at both the waist and hips to reach toward your toes. Hold for 30-45 seconds. Repeat.
Seated Hamstring Stretch
Sit on the floor with your legs extended straight out in front of you. Slowly bend forward, reaching toward your toes. Hold for 30-45 seconds.
Shoulder Roll
Stand or sit up straight, with your chin slightly tucked. Keep your arms relaxed. All motion will be in your shoulder blades. Roll your shoulders up, then back, then down, and then forward in a smooth, circular motion. Repeat at least 2 to 4 times in each direction.
Day 3
Supine Spinal Twist
Lie on your back with your knees bent and your feet flat on the floor. Drop both knees to one side of your body, keeping the shoulder on your opposite side, touching the floor. Stay in this position for 30-45 seconds before transitioning to the other side.
Hip Flexor Stretch
Kneel on your right knee with left foot in front, forming a 90-degree angle. Gently push hips forward, feeling stretch in the front of the right hip. Hold for 30-45 seconds, then switch sides.
Behind the Head Tricep Stretch
Stand or sit up straight. Extend your right arm over your head, bending the elbow, and bring palm as far down and back as you can. Grab right elbow with left and gently pull it to the left until you feel a stretch. Hold 30-45 seconds and repeat with left arm.
Day 4
Cat/cow Stretch
Begin on your hands and knees with wrists under your shoulders and your knees under your hips. Inhale slowly and push your belly toward the floor while lifting your head and tailbone up towards the ceiling. Next, exhale and round your spine towards the ceiling while tucking your chin to your chest. Repeat 10 times.
*Modification: Sit in a chair or stand and follow the same motions with your belly and spine.
Single Knee to Chest
Stand up tall or lay down. Keeping one leg straight, use abdomen to bring the opposite knee toward the chest. Interlace your fingers around the shin just below the knee. Hold for 30-45 seconds, then switch sides.
Side Stretch
Sit or stand up tall. Reach on arm overhead. Lean toward the arm that is not raised by bending sideways at the waist. Hold for 30-45 seconds, then switch sides.
Day 5
Trunk Twist
Sit with your back straight. From the waist, rotate to one side while keeping hips in place. Hold for 30-45 seconds, then switch sides.
Butterfly Stretch
Sitting on the floor, bend your legs and bring the soles of your feet together so they touch, letting your knees rest out to the sides. Gently lean forward and press your knees down with your elbows or hands until you feel a stretch. Hold 30-45 seconds.
Neck Stretch
Sit or stand up tall. Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 30-45 seconds, then switch sides.
