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Neck Stretches
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Upper Trapezius
Neck Stretch
Corner Stretch
Upper Cervical Flexion/Extension
Rotation - Resisted
Lateral Flexion - Resisted, Mid to End Range
Flexion - Resisted
Extension - Resisted
Lower Back Stretches
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Hamstring (Standing)
Knee-to-Chest Stretch: Unilateral
Piriformis (Supine)
Psoas Stretch
Pelvic Rotation
Cat/Cow
Knee-to-Chest Stretch: Bilateral
Back Stretch
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Back Stretch
Back Stretch
Set back onto heels with buttocks leaning forward and relax the back. The stretch should be felt in the low back opening up the lower lumbar spine.
Hold for 15 seconds.
Repeat 3 times per set.
Do 2-3 sets per session.
Do 1-2 sessions per day.
Instructional Video