Category Archives : Stretches

Trapezius Stretch

Sit, stand or lie on you back with arms at your sides Side bend- (laterally flex) the head to one side and tip the ear to the opposite shoulder in a pain free range of movement With the opposite hand, slowly begin shrugging (lifting the shoulder towards the ear) and hold for 15 seconds then […]

Tricep Stretch

Stand straight up with your legs shoulder width apart Bend your left arm at the elbow and touch the top of your shoulder blade with your fingers Reach over the top of your head with your left arm and grap your right elbow Gently pull with you right arm to increase the tension on the […]

Sun Salutation

Begin in a standing position and exhale as you sweep the arms up and overhead. Exhale and engage the abs as you tip from the hips and lower into a Forward Bend, with hands on the floor or feet–bend the knees if you need to. Inhale and come up until the back is flat and […]

Active Pigeon

Target: The Piriformis (a deep gluteal muscle) Begin in a full push-up position, palms aligned under shoulders. Place left knee on the floor near shoulder with left heel by right hip. Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown). Keep chest lifted to […]

Cat Cow Stretch

Start on all fours with the spine and neck in a neutral position. The back should be flat like a tabletop. Eyes should look straight down to the ground. Inhale, drop the belly down and slowly lift the neck and head up. This is the cow half of the pose—picture a cow’s swayed back with […]

Air Squats

1. Stand with your legs shoulder-width apart and arms at your side. 2. Slowly lower your glutes (buttocks) toward the ground as you lift your arms in front of you to shoulder level, aim to keep your knees in line with your feet. 3. As you squat, keep a neutral spine and lift your chest. […]

Chin Retraction Stretch

1. Pull your entire head backwards on your neck 2. Your chin should not go down or up but directly backward 3. Hold 2 seconds then relax 4. Do not poke the chin forwards Repeat 10 times approximately every hour

Forward Fold Stretch

Start by standing with your feet shoulder-width apart and slowly bend forward from the waist. Keep your legs as straight as possible and don’t bounce. Don’t worry if you can’t reach the floor; you can even reach for a chair cushion to start if that’s what your flexibility allows. Hold the stretch for 20 to […]

The Bridge Stretch

This exercise helps to build strength in your gluteal muscles and lower back, helping to support the SI joint. To perform this exercise; Lie on your back with your knees bent and the arms against the body and palms against the floor. Squeeze the buttocks and raise the hips off the ground to bring the […]

The Pelvic Tilt

When you’re suffering from lower-back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some movement back to this area gently.   Begin by lying on the floor with your knees bent and feet flat on the floor. Try to relax your low back, […]