Stretching exercises are designed to help lengthen your muscles and this can be especially beneficial when coupled with a strength and endurance program to help restore the strength and function of your heart. The exercises listed below can be included in your exercise program to help you get your heart in shape while providing you with strong, flexible muscles and joints. These exercises should be performed after a few minutes of warm up to ensure that you don't strain your muscles and joints. Be sure that you check with your doctor before starting any exercise program after you've been diagnosed with a heart problem.
Head and Neck
Stand with your feet about shoulder-width apart and your arms behind your back. Tilt your head first to the right and then to the left as if you were trying to touch your ear to your shoulders. Be sure that you don't move your shoulders during this exercise. Repeat three to five times and then turn your head as far as you can to the left and right. Hold each of these positions for 20 to 30 seconds and relax.
Shoulders
Begin this exercise by standing with your feet about shoulder-width apart and your hands resting by your sides. Keep your head as still as possible and shrug your shoulders by bringing them up as high as possible. Hold for about 20 seconds and then lower them. Roll your shoulders forward in a circle three times. Then roll your shoulders backward in a circle three times. Lift your left arm up to about shoulder height and bring it across your body while keeping it at shoulder height. Use your opposite hand to apply pressure to the back of your elbow and hold for about 20 seconds. Repeat on the right side.
Chest and Back
Stand with your feet about shoulder-width apart and your shoulders directly over your hips. Reach behind your back with both hands and clasp your hands together. Push out with your chest until you feel a good stretch in the front of your chest. Hold this stretch for 20 to 30 seconds and relax. Be sure that you keep your shoulders directly over your hips when performing this exercise. Now hold your hands in front of your body with your fingers interlaced and lift them up to shoulder height. Reach forward while keeping your shoulders over your hips until you feel a stretch in the upper part of your back. Hold this position for about 20 seconds and relax.
Legs
Stand with your feet about shoulder-width apart and your shoulders directly over your hips. Step forward with your right leg in an exaggerated step. Bend your right leg while keeping your left heel on the floor until you feel a pull in the back of your left calf. Hold this position for 20 to 30 seconds and relax. Now straighten your right knee while bending your left leg. Lift the toes of your right foot off the floor and bend forward at your hips until you feel a pull in the back of your right leg. Hold this stretch for 20 to 30 seconds and relax. Repeat using your left leg.
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