Final Stretch
The Final Stretch segment is 5 to 10 minutes in length and features longer static holds and deeper stretches designed to improve flexibility and mobility. Participants should be seated for this segment. The support of a chair helps to deepen stretches in a safe and effective manner.
Hold the Stretch
Hold these stretches for three (3) to five breathes (5) or approximately 10 to 30 seconds for greater gains in flexibility; up to 60 seconds for older adults.
Avoid Forcing the Stretch
Encourage even, continuous, focused breath with lengthened exhales. Use the breath to deepen stretches, but avoid forcing a stretch.
Additional Exercises for the Final Stretch Segment
Along with the poses found in the Lesson 2.2, the following stretches can also be incorporated into the Final Stretch segment.
- Ankle Rotation: Extend right foot forward and draw a circle with the toes. Change direction. Repeat other side, always keeping one foot connected to the floor.
- Finger Stretches: Touch the thumbs to the tips of each finger. Touch each finger to the base of the thumb.
- Wrist Rotation: Makes soft fists and circle the wrists. Change direction.
- Facial Exercises: Move mouth side to side. Blow air into the cheeks and release.
- Neck Stretches: Right ear toward right shoulder, slowly roll head forward with chin toward chest. Lift head and look straight ahead. Alternate sides.