Seated hamstring stretch
Hold stretch for 20 seconds while breathing, release, and repeat several times.
Quadratus Lumborum & Piriformis Stretch
Lean forward the best you can and hold for 20 seconds while breathing, release and repeat several times each leg.
Torso Stretch
Maintain this position for up to 30 seconds while breathing, and release and repeat the other side several times.
Quadriceps Stretch
Pull heel to the buttock, hold for 20 seconds while breathing, release and repeat with the other leg several times.
Iliopsoas Stretch
Hold stretch for 20 seconds while breathing, release, repeat several times each leg.
Inner Thigh, Groin & Back Stretch
Start on hands and knees. Spread knees slightly wider than hip-width apart but keep feet in place and turn the toes outward. Then, come down onto forearms and keep spine straight as you try to “spread the floor” with knees and sit hips back toward heels. Hold here. Do three sets of 30-second holds.
Front Flexors Stretch
Hold position for up to 20 seconds then release and repeat several times.
Hip, Glute & Back Stretch
While lying on your back, cross one leg on top of your knee as shown. Next, slowly lower your knees down towards the ground on the side which has the leg on top. Hold 20 seconds, release, repeat each side several times.
Cat & Camel Stretch
While on your hands and knees in a crawl position, raise up your back and arch it towards the ceiling. Next return to a lowered position and arch your back the opposite direction. Hold position for 10 seconds, release and repeat several times.
Chest and Shoulder Stretch
Lean forward & hold this stretch for 20 seconds, release, repeat several times. This can be done one arm at a time. This with help reduce rounded shoulders.
Neck & Shoulder Stretch
Place the arm on the affected side behind your back and use your other hand to draw your head downward and towards the opposite side. You should be looking towards your opposite pocket of the affected side. Hold for up to 20 sec, release and repeat both sides several times.
