Stretches
No. 1
Chest Opening Stretch Against Wall
Position:
Action:
Hold for 30-45 seconds, then switch sides.
To engage the pec minor muscle, angle arm upward at 45 degrees.
No. 2
Lat-Flex Arm Drop Stretch
Position:
Action:
No. 3
Lunge Stretch (Psoas)
Position:
Action:
Tuck pelvis down and forward, then slowly move torso forward while keeping affected side knee on ground.
Use chair for balance if needed.
Mobility Exercises
No. 4
Shoulder Rolls
Position:
Action:
No. 5
Arm circles
Position:
Action:
No. 6
Criss-Cross
Position:
Action:
No. 7
Egyptians
Position:
Action:
No. 8
Foam Roller Extensions
Position:
Action:
No. 9
Angels on Wall
Position:
Action:
Keep heels, sacrum, shoulder blades, and back of head against wall with hands down and thumbs pointing out.
Then, slowly raise arms while keeping all 4 points against wall.
No. 10
Thoracic Reach-Through Twists
Position:
Action:
Reach one side arm up to ceiling and then rotate back to center while reaching through to the opposite side as far as is comfortable.
Repeat with opposite side.
No. 11
Beach Side-Bends
Position:
Action:
Core Strength Exercises
No. 12
Superman extensions
Position:
Action:
Keeping head, spine and hips neutral, slowly raise one hand straight out and opposite side leg straight out, until forming a straight plane with body.
Then bring arm & leg down and repeat with opposite sides.
No. 13
Planks & side planks
Position:
Action:
Forward plank is face down on forearms. Keep head and spine in straight line while tightening core muscles and buttocks. Hands can be held together or not touching. Hold for 30-60 seconds.
Side plank is on one forearm and same-side foot, while facing body to side. Make straight, neutral line with body while tightening core muscles and buttocks. Top hand can be held against body or straight up to ceiling as an advanced posture. Hold for 30-60 seconds on each side.
Low Back Exercises
Mckenzie Extension
Do not engage your lower body. This is strictly a press-up with your arms in order to apply some traction to the lower back.
Hold in upward position for 5 seconds, then come to complete rest on floor for 3 seconds.
10 reps.
Cat/Cow
Inhale on extension.
Exhale on flexion.
7 full cycles.
Superman
Slow arm/opposite leg extensions from an all-four starting position.
Do not extend leg/arm/head above a horizontal plank position.
7 full cycles (14 reps total).
Pelvic Tilts
Arch low back slowly on inhale.
Flex low back (tuck) slowly on exhale.
7 full cycles.
Side Bridge (Core Strengthening)
Hold in plank position, keeping straight line angle from feet to head.
Hold for 30 seconds each side and work up to 1 minute per side.
3 sets each side.
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