Kneel down on both knees in front of a stable surface, such as a chair
or bench.
Place hands in a prayer position and raise both arms until elbows are
parallel to ears.
Bend at the waist to place elbows on the surface while keeping them
bent at a 90-degree angle.
Keeping the neck in a neutral position, drop the chest toward the
floor to create an extension in the mid-back and stretch the lats.
2. Neck/Upper Trap Stretch
How to:
Sit on a chair or bench to maintain a 90-degree bend in the hips and
the knees.
Pull the shoulders slightly back to sit up tall and anchor left hand
under the chair or hook it under the thigh.
Lean the trunk away from the left hand to create a stretch in the top
of the arm.
Tilt head away from the left arm to feel the stretch along your neck.
To deepen the stretch, gently place the right hand on the side of the
head above the ear to bend the head a little bit further to the side.
Repeat on the other side.
3. Updog (Lumbar Mobilization Stretch)
How to:
Lie facedown on the floor.
Bend elbows to place palms flat on the floor beside the ribs.
Press firmly into palms and straighten arms, lifting torso, hips, and
the tops of thighs up off the ground.
Hold for a few breaths before lowering back down.
4. Hip Flexor/Quad Stretch
How to:
Place a mat or cushion on the ground about a foot in front of a bench,
low chair, or box.
Place the left knee onto the support cushion and step the right foot
forward so the leg forms a 90-degree knee angle. The left leg should
bend so the foot balances on the chair, bench, or box behind you. To
enhance the stretch, slowly push the front of the hips forward
slightly.
Repeat on the opposite side.
5. Piriformis Stretch
How to:
Find a stable, elevated surface like a step or box. Place the left leg
turned out onto the step or box so the shin is parallel to it, and
slide the right leg straight back behind you.
Keeping the right leg straight and the back straight, gently lean the
trunk over the left leg. Keeping the trunk straight is the key—if the
spine rounds, you won’t isolate the piriformis. Use your fingertips
for support as needed.
6. Gastroc/Soleus Stretch
How to:
Stand with one foot slightly in front of the other; the front leg
should be bent while the back leg is straight. (You can also do this
facing a wall and use the wall for support.) You should feel a stretch
at the middle to top of the calf.
Slide the back foot about six inches forward and slowly push hips back
as if you were sitting back on an imaginary high chair. You should
feel a stretch lower on the calf toward the Achilles.