- Get into a seated or standing position.
- Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Slowly pull your head down to your chest. Hold for a stretch
- Keep in mind this could also be use as a long sitting neural tension test.
Standing Upper Trapezius Stretch
- Take one hand and grab the opposite side of head. Tilt head away from lowered shoulder by positioning ear toward front of opposite shoulder.
- Take other arm and internally rotate behind back in order to depress the shoulder.
- Hold stretch. Repeat to other side.
Cervical Chin Tuck
- While lying on your back with a small rolled up towel under the curve of your neck, tuck your chin towards your chest.
- Note: Avoid retracting your neck against the towel because that causes sheer forces in the cervical spine.
- Maintain contact of your head with the surface at all times.
Chin Tuck and Lift
- Start with head flat on the mat
- Tuck chin then lift head slightly.
- If the crease within the neck starts to diminish (e.g. unable to maintain chin tuck) then rest the head back on the table. This is a sign of fatigue within the deep neck flexors.
Prone Cervical Retractions
- Lie flat on stomach with head hanging over edge of table
- Tuck chin lifting head straight up toward ceiling.
- Avoid nodding or bending neck backwards
- Place each hand opposite each other on the doorway. (You can change where you feel the stretch by moving arms higher or lower.)
- Step through with one foot and bend front knee until a stretch is felt and hold.
- Repeat using opposite foot for next repetition.
Pectoralis Minor Release
- At a doorway or corner of a wall, pin a lacrosse or similarly firm ball between the pectoralis minor and the wall
- Externally rotate and horizontally abduct the arm to allow greater access to the pectoralis minor
- Step forward with one leg and rotate in the contralateral direction to maintain pressure on the muscle
- Hold for 2-4 minutes
Elastic Band Rows
- Holding elastic band with both hands, pull the band back as you flex your elbows and retract your scapulae.
- While keeping the elbows close to your body, make sure the elbows pull behind the body for full activation.
Elastic Band External Rotation
- With a towel between your torso and elbow, bend arm to 90 degrees.
- Grab band from across your torso and pull outwards.
- Keep your elbow at your side the entire time.
Prone Lower Trapezius (with foam roll)
- Lie on your stomach with arm reaching out front and to the side (scapular plane)
- Resting on a foam roll with the thumb up. Gently roll the foam roll away from you and toward you, alternating.
Prone Lower Trapezius
- Lie on stomach with arm straight.
- Lift arm with thumb up overhead, squeezing shoulder blade down.
- Hold; lower; repeat.
Lunge With Attached Ankle Strap
- After placing the strap around ankle/foot, get into a half kneel / lunge position.
- With both arms, pull on the band to flex the knee
- While performing, try to engage the glutes while straightening the torso. Avoid bending at the lumbar spine.
- Begin by standing and holding the band attached to a hinge.
- Next, take a step forward into a lunge as you extend your arms forward to straighten your elbows.
- Rotate your arms and trunk to the forward-foot-side.
- Step back and return to the original position and repeat.
Knees to Chest
- While lying on your back, hold your knees and gently pull them up towards your chest.
- While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks.
Posterior Pelvic Tilt Holds
- Lie on your back on a firm surface. Knees can be straight or bent
- Flatten back against the table while contracting abdominal muscles as if pulling belly button towards your spine.
Pelvic Tilt Into Bridging
- While lying on your back, tighten your lower abdominal muscles
- Squeeze your buttocks and then raise them off the floor/bed creating a "Bridge" with your body.
Hip Extension SLR
- Lie flat on your stomach.
- Tighten the core muscles and glutes
- Lift the leg straight up.
- Stop if the trunk arches or twists.
- TIP: You can isolate the glutes further by bending your knees prior to initiating the movement. Do NOT lift the leg to the point that you start recruiting the low back excessively.
- Lay on back with knees bent.
- Tighten abdominals by bringing belly button to spine.
- Slowly and under control, raise one leg from starting position while maintaining the neutral spine as well as not allowing the pelvis to roll forward or back.
- Return leg to starting position and perform one the opposite side.
- Alternate the starting side.
- Be sure to not hold your breath.
- While lying face down, lift your body up on your elbows and toes.
- Make sure to maintain a straight spine while preventing hips or pelvis from dropping.
Prone Row and External Rotation
- Lying face down with your arm hanging down and elbows straight, draw your elbow up and back.
- Next, slowly rotate your shoulder to raise your fist upwards.