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Intro To Stretches

INTRO TO STRETCHES

Neck / Shoulder Stretches

PULL APARTS AND UP AND OVERS

Notes: - 3 SETS OF 10 FOR PULL APARTS AND UP AND OVERS.
- BANDED LAT. STRETCH 15-20 SECONDS.

CERVICAL RANGE OF MOTION

Note: - 20-30 SECONDS EACH DIRECTION.

BANDED EXTENSION

Note: - 3 SETS OF 10 REPETITIONS.

STANDING NECK STRENGTHENING

Note: - 5-10 SECOND HOLD, 3 SETS.

SUPINE CHIN TUCK

Note: - 5-10 SECOND HOLD, 3 SETS.

Mid back Stretches

THORACIC EXTENSION

Note: - 3 SETS OF 10 REPETITIONS.

WALL FACING STRETCH

Note: - 20-30 SECONDS 2-3 TIMES.

WALL ROTATION STRETCH

Note: - SETS OF 10 REPETITIONS.

Low back/hip Stretches

WOBBLE DISC

Note: - 3 SETS OF 10 REPETITIONS EACH DIRECTION.

HAMSTRING STRETCH

Note: - 20-30 SECOND HOLD EACH LEG 3 TIMES.

PIRIFORMIS GLUTE STRETCH

Note: - 20-30 SECOND HOLD EACH LEG 3 TIMES.

CAT COW / CHILD'S POSE

Notes: - 10 REPS CAT CAT.
- 20 SECONDS CHILD POSE (REPEAT 2-3 TIMES).

HIP FLEXOR STRETCH

Note: - 1 MIN. HOLD EACH LEG.

SPINE/HIP MOVEMENT COMPLEX

Notes: - 10 PELVIC TILTS, 20-30 SEC KNEE TO CHEST STRETCH
- 10 WINDSHIELD WIPERS.
- 10 GLUTE BRIDGES.
- REPEAT 2-3 TIMES.

Core Strengthening

DEAD BUG STRETCH

Note: - 20-30 SECOND HOLD OR 3 SETS OF 10 REPETITIONS.

BIRD DOG STRETCH

Note: - 3 SETS OF 10 REPETITIONS.

Recommended Product List:

Knee Stretches Program (Knee on Track)

Knee Stretches Program

Reverse Out Knee Pain Exercise

Anti Tibialis Anterior Exercise

Catharsis Stretch Exercise

Patrick Step Up Exercise

Hamstring Stretches Exercise