1. Knees to Chest
* Pull both knees to chest
* Hold as close to body as possible keeping upper body neutral |
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2. Gluteal Stretch
* Lie on your back.
* Lift up knee and pull with hands towards chest
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3. Hamstring Stretch
* Lie on your back.
* Lift one leg straight up and pull at back of knee towards chest
* Keep stretched leg straight
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4. Mid back Stretch
* Position yourself on all fours.
* Arch middle back toward ceiling
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5. Low back Stretch
* Position yourself on all fours
* Point stomach toward floor |
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6. Lumbar Stretch
* Start on hands/knees
* Sit back on your feet
* Reach forward with your hands/arms |
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7. Hip Flexor Stretch
* Kneel down on one knee with the other leg out in a lunge position
* Tilt your pelvis backwards so your lower spine is not arched
* Lean forward keeping your spine upright |
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9. Lumbar Stretch
* Place hands on floor and straighten arms
* Gently lower your pelvis towards the floor
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10. Hamstring Stretch
* Seated position
* Slowly reach for toes with hand, keep leg straight.
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11. Gluteal Stretch
* Lie on back
* Pull one knee up with hands
* Cross opposite leg over. |
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12. Gluteal Stretch
* Lie on back
* Pull hamstring up with hands
* Cross opposite leg over the top. |
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13. Upper Trapezius
* Can be done seated or standing.
* Place your opposite ear towards the shoulder and then tuck chin forward. |
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14. Upper Trapezius
* Can be done seated or standing.
* Place your opposite ear towards the shoulder without twisting the neck. |
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15. Shoulder Stretch
* Place one arm across the body
* Pull arm into a further stretch across body with opposite arm |
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16. Tricep Stretch
* Can be done seated or standing
* Raise one arm and bend at elbow
* Pull elbow towards midline with opposite arm |
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17. Rhomboid Stretch
* Interlock hands and face palms facing away
* Gently push forward with hands |
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18. S-C-M Stretch
* Turn your head 45 degrees.
* Lift your chin up tilting the head backwards.
* You should feel the stretch down the front of the neck.
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9. Pectoral Muscles
* Place your arms on the frame of a doorway with your elbows in line with your shoulders.
* Lean through the doorway keeping your spine straight. |
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20. Pectoral Muscles
* Place one arm straight on door frame
* Lean away from the doorway keeping your spine straight. |
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21. Pectoral Muscles
* Place one arm bent at elbow on door frame
* Lean away from the doorway keeping your spine straight. |
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22. Resting Neck Extension
* Place a rolled up towel underneath your neck
* Ensure your head is resting on the other side of the towel creating a curve in the neck
* Lie on a hard surface
* This should not be a painful exercise. If discomfort is experienced ensure the towel is supporting the neck adequately without forcing the head to stay forward |
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23. Lying Chest Stretch
* Lie on an elevated surface with neck supported.
* With palms facing upwards place arms out on a 90+ degree angle to the body
* Allow arms to stretch backwards increasing the stretch through the chest
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