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Kneeling Reach-Around Stretch

Kneeling Reach-Around Stretch

Technique: Kneel on all fours Lift one hand and reach towards your ankle Keep your back parallel to the ground   Primary muscles: Quadratus lumborum. External and internal obliques. Secondary...
Kneeling Back Rotation Stretch

Kneeling Back Rotation Stretch

    Technique: • Kneel on all fours • Raise one arm straight upwards • Rotate your shoulders and middle back looking upwards   Primary muscles: Semispinalis thoracis. Spinalis thoracis....
Sitting Bent-Over Back Stretch

Sitting Bent-Over Back Stretch

      Technique: Sit on the ground with your legs extended in front of you Slightly separate your legs so that they are 45 degrees apart Keep your toes...
Standing Reach-Up Back Rotation Stretch

Standing Reach-Up Back Rotation Stretch

    Technique: Stand upright with your feet shoulder width apart Place your hands straight above your head Slowly rotate your shoulders to one side   Primary muscles: Semispinalis thoracis....
Standing Back Rotation Stretch

Standing Back Rotation Stretch

    Technique: Stand upright with your feet shoulder width apart Place your hands across your chest while keeping your back and shoulders upright. Slowly rotate your shoulders to one...
Kneeling Reach Forward Stretch

Kneeling Reach Forward Stretch

    Technique: Kneel on the ground Reach forward with your hands Let your head fall forwards as you lean Push your buttocks towards your feet   Primary muscles: Latissimus...
Reaching Upper Back Stretch

Reaching Upper Back Stretch

    Technique: Sit in a squatting position while facing a pole or door edge Hold onto the pole with one hand Lean backwards away from the pole   Primary...
The Pigeon (Yoga Stretch)

The Pigeon (Yoga Stretch)

  Technique: • Begin in a table top position. Exhale; slide your right knee forward so that the femur (thigh bone) and knee are directly in front of its hip...
Sciatic Mobilizing Stretch

Sciatic Mobilizing Stretch

  Technique   Start position: Lie on your back Place a small flat cushion or book under your head Bend your knees and keep your feet straight and hip-width apart...
Knee to Chest Stretch

Knee to Chest Stretch

    Technique: Start position: Lie on your back on a mat or the carpet Place a small flat cushion or book under your head Bend your knees and keep...
McKenzie Extension Exercise

McKenzie Extension Exercise

    Technique Start position: • Lie on your stomach, and prop yourself on your elbows, lengthening your spine • Keep your shoulders back and neck long   Action: •...
Superman Exercise

Superman Exercise

  Technique: Strengthens back, lower back and glutes Lie on stomach, arms reached out past your head with palms and forehead on floor Tighten abdominals Lift one arm (as you...
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