Home Excercises

Seated Glute Stretch: Seated in a chair, bring one leg up onto other knee and push knee towards the floor. Hold for 30 seconds. Then interlock fingers around your knee and pull it towards your chest. Hold for 30 seconds. Repeat on other side.

seated glute stretch  4

Hip Flexor Stretch: Kneel on pad with one knee. With your other leg, take a big step forward and move hips / upper body forward. Keep your body upright; do not lean onto bent leg. Stretch should be felt on front of thigh. Hold for 30 seconds. Repeat on other side.

Hip Flexor Stretch 2016

Hamstring Stretch: Seated on the table or on the floor, bend one leg in and keep other out straight. Reach for toe of straight leg with both hands. Hold for 10 seconds. Remain in the same position and flex heel to the table/floor. Hold 5 seconds. Release your heel and take a deeper stretch. Hold for 10 seconds. Remain in the same position and flex your quad muscle. Hold for 5 seconds. Release your quad and take a deeper stretch. Hold for 10 seconds. Repeat on other side.

Hamstring Stretch Table 2016

Pelvic Tilt: Lie on back with knees bent up. Tuck hips in and flex abdominals, while keeping hips, shoulders and head on floor. Hold for 3 seconds and relax. Repeat for 1 minute. {view video below}

Pelvic Tilt 2016

Pelvic Bridge: Lie on back with knees bent up. Tuck hips in, flex abdominals and lift hips up. return slow and controlled to the ground. Repeat for 1 minute.

Bridging 2016

Scalene Neck Stretch: Place one hand on opposite shoulder just below the collarbone, and apply a small amount of pressure. Place your other hand on top. Lean your head to the side opposite of your hands. Then look up. Hold for 30 seconds. Repeat on other side.

scalene stretch 2 300

Upper Trapezius Stretch: Place one hand on opposite shoulder just above the collarbone, apply a small amount of pressure. Place other hand on top. Lean the opposite way of your hands, directing your ear towards your shoulder, making sure your shoulders remain down. Hold for 30 seconds. Repeat on the other side. {Refer to video above}

upper trapezius stretch 4 300

Levator Scapula Stretch: Place one hand on opposite shoulder just below the collarbone, and apply a small amount of pressure. Bring other hand on top to assist. Lean head to the side opposite of where your hands are placed. Reaching your chin to your shoulder, making sure your shoulders remain down. Hold for 30 seconds. Repeat on the other side. {Refer to video above}

levator scapula stretch 4 300