Muscle Stretches

Lace fingers behind back and squeeze the shoulder blades together. Slowly raise and straighten arms. Hold the in the raised position for a 20-30 second count, 3 times.

Upper Trapezius Stretch:
Put the right arm behind your back and grasp the arm above the wrist with the left arm (also behind the back). Tilt your head to the left to feel a stretch in the right side of the neck. Try to feel like the right side of the neck is getting longer as it stretches - avoid a feeling of compression in the left side of the neck. Discontinue if you get any symptoms down either arm.

Shoulder Stretch:
Bring one straight arm across the body, grasp the upper arm with the opposite hand, pulling gently back across the chest. Hold the position for a 30 second count, 3 times on Rhomboid Stretch:
Grab a well supported object (door frame) standing tall with a little bend in the knees. Maintain neutral spine as you lean back through your shoulders and push back with your feet causing your body to move directly away from your hands and stretching between your shoulder blades. Hold the position for 30 seconds and repeat for 3 times.

Hip Flexor Stretch (with side bend):
Kneeling on your left knee, right foot flat on the floor, gently tilt the pelvis toward the heel of your right foot. Basically trying to bring the front of your pelvis up towards the chest. Reach your left arm over head towards the right side. Hold the stretch for 20-30 seconds. Perform the stretch 3 times on each side, alternating sides.

Hamstring:
Lie on your back with your right leg in the air along a door frame. Left leg is along the floor (straight), keep your hips and back flat on the floor. Hold position for 20-30 seconds. Alternate sides, performing 3 stretches on each side.

QL Stretch (with side bend):
Cross left foot behind right in standing. Reach your left arm over head and bend towards the right side. Hold the stretch for 20-30 seconds. Perform the stretch 3 times on each side, alternating sides