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Stretching program

stretching program can help you to maintain your flexibility.


These stretches should be performed a few times each week. A stretching program should be performed before and after the aerobic and strength program.
 

Examples of a stretching program

 

  • Slowly tilt head towards one shoulder
  • Hold for 10 seconds
  • Repeat two to three times
  • Repeat toward other shoulder
  • Hold hands behind your back as shown
  • Move your hands away from your back
  • Hold for 20 seconds
  • Repeat two to three times
  • Place hands on your shoulders as shown
  • Slowly make forwards and backwards circles with your elbows
  • Repeat five times each way
  • Gently pull on your elbow with your other hand until a stretch is felt in the shoulder
  • Hold for 20 seconds
  • Repeat two to three times
  • Gently pull on raised elbow until a stretch is felt in the arm
  • Hold for 20 seconds
  • Repeat two to three times
  • Pull your foot towards your buttock until a stretch is felt in the front of your thigh
  • Hold for 20 seconds
  • Repeat two to three times
  • Place hands on a wall or a bench
  • Slowly lean forwards until you feel a stretch in the back of your calf
  • Hold for 20 seconds
  • Repeat two to three times
  • Reach one arm straight over your head
  • Lean to that side as far as is comfortable
  • Hold for 20 seconds
  • Repeat two to three times
  • Place your foot on a block
  • Slowly lean forwards until you feel a stretch in the back of your thigh
  • Hold for 20 seconds
  • Repeat two to three times