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Exercise Videos

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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.

TRACTION

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

Planks

Side Planks

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

Toe Out Squats