Stretches & mobilizations that will help align static posture, release tension and increase range of motion.
Not everyone needs every stretch
Listen to your body. Tightness can be mistaken for a muscle that is taught; too weak and fully lengthened. Think a rubber band pulled apart to the max - Pull any more and it will snap! Contact me for musculoskeletal assessment to know exactly which stretches are required for each unique in person case.
1. Static Wall Neck Lean
1-2 reps with 3 deep breaths
2. Neck Side Flexion
1-2 reps with 3 deep breaths
3. Upper Trap/Sub Occipitals Stretch
1-2 reps with 3 deep breaths
4. Levator Scapulae Stretch
1-2 reps with 3 deep breaths
5. Thoracic Mobilization - Longitudinal
1-2 reps with 3 deep breaths. Cycle with balance drill.
6. Thoracic Mobilization - Horizontal
1-2 reps. Exhale and relax 3-5 sec at each segment
7. Horizontal Swimmers Stretch
1-2 reps with 3 deep breaths
8. External Shoulder Rotators
1-2 reps with 3 deep breaths
9. Internal Shoulder Rotators
1-2 reps with 3 deep breaths
10. Pectoralis Minor Stretch
1-2 reps with 3 deep breaths
11. Pectoralis Major Stretch
1-2 reps with 3 deep breaths
12. Prone Lat Stretch
1-2 reps with 3 deep breaths
13. Mckenzie Press Ups
1-2 reps with 3 deep breaths
14. Side Stretch
1-2 reps with 3 deep breaths
15. 90/90 Hip Stretch
1-2 reps with 3 deep breaths
16. Piriformis Figure 4 Stretch
1-2 reps with 3 deep breaths
17. Quad & Hip Flexor Stretch
1-2 reps with 3 deep breaths
18. Hamstring Stretch & Floss
5 reps. Flex then point ankle and head.
19. I.T. Band Self Massage
1-2 reps. Slow as you can go. Knee to hip. Hold 12-15 sec on "hot spots"
20. TFL Stretch
1-2 reps. Slow as you can go. Knee to hip. Hold 12-15 sec on "hot spots"
21. Groin Stretch
1-2 reps with 3 deep breaths
22. Straight Leg Calf
1-2 reps with 3 deep breaths
23. Bent Knee Calf (Soleus)
1-2 reps with 3 deep breaths
24. Ankle Inversion/Eversion Mobilization
5 reps each side. Passive range of motion.
25. 1st MTP Mobilization
1-2 reps with 3 deep breaths