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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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Pelvic Rotation
Pelvic Rotation
With right knee bent, left leg straight with foot turned out, push right foot down, rotating pelvis away until stretch is felt.
Hold 15 seconds. Relax.
Switch and repeat for the opposite side.
Repeat 3 times per set.
Do 2-3 sets per session.
Do 1-2 sessions per day.
Instructional Video