Stretches

The Bridge

The Bridge

Lie on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor. Hold for 1 minute

The Trap Stretch

The Trap 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...

Tricep Stretch

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...

Sun Salutation

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...

The Piriformis (a deep gluteal muscle)

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 the wall in...

Glute Stretch

Glute Stretch

Position your feet shoulder width apart. With your arms extended and in front of you, lower your body by bending at the knees and raise back up. Repeat this 10 times. For a more advanced stretch stand with your feet shoulder width apart and your golf club at an arm’s...

Cat Cow Stretch

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...

Air Squats Warm Up Your Lower Body Nicely

Air Squats Warm Up Your Lower Body Nicely

Stand with your legs shoulder-width apart and arms at your side. 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. As you squat, keep a neutral spine and lift...

Chin Retraction Stretch

Chin Retraction Stretch

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

Forward Fold Stretch

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...

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