Page 17 - Buzz Magazine - Issue 4 Fall 2022 | University of Rochester

"Incorporate these movements into your daily life to increase flexibility and improve mobility.
This will mean less pain, which too many of us experience, especially as we age. Start simply by
taking just a few minutes a day for these stretches. If you need a reminder, schedule time in your
calendar or set an alarm on your watch or phone. The idea is to familiarize your body with proper
positioning. Then, from there, slowly move into each stretch. Focus on doing each one correctly
and know that you’re creating healthy habits that will benefit you for years to come."

Conner Lorenzo, MS, ATC, CSCS, SFMA
Program Coordinator
UR Medicine Fitness Science

LEG STRETCH
Sit with one leg extended and the other
tucked in with your foot resting against your
thigh. Reach toward your ankle to feel a
mild stretch at the back of your thigh. Make
sure to tuck your chin to your chest. Use
a strap, belt, or scarf as needed to guide
and not force a position. Hold for 15 to 30
seconds. Repeat two times on each leg.

BACK EXTENSION
Sit in a chair and clasp your hands
behind your head. Gently arch your
upper back, looking up toward the
ceiling. Try not to arch your neck. The
goal is to get movement from your upper
back and not your neck. Repeat 10 times.

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