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Exercises and Stretches — Stretch

Neck Protraction Stretch

Posted by Judith Winer on

      Technique: • Stand or sit upright • Keep your head up facing straight ahead • Push your head forward by sticking out your chin   Primary muscles: Semispinalis cervicis. Spinalis cervicis. Longissimus cervicis. Splenius cervicis. Secondary muscles: Levitator scapulae. Trapezius. Rhomboids.   Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis).   Note: Keep your head up during this stretch. Do not let your chin fall towards the ground.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Rising Stomach Stretch

Posted by Judith Winer on

    Technique: • Lie face down • Bring your hands close to your shoulders • Look forward • Push your body upwards with your arms keeping your hips on the ground   Primary muscles: External and internal intercostals. External and internal obliques. Transversus abdominis. Rectus abdominis. Secondary muscles: Psoas major and minor. Iliacus.   Injury where stretch may be useful: Abdominal muscle strain. Hip flexor strain. Iliopsoas tendonitis.   Note: For those who spend most of their day sitting, such as office workers or drivers, the muscles of the front of the body can become inflexible and extremely tight....

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Kneeling Quad Stretch

Posted by Judith Winer on

    Technique: • Kneel on one foot • Place your hands on your hips • Push your hips forward • If necessary, hold on to something to keep balance   Primary muscles: Iliacus. Psoas major and minor. Secondary muscles: Rectus femoris. Sartorius.   Injury where stretch may be useful: Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis pubis. Iliopsoas tendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.   Note: You can increase the intensity of this stretch by pushing your hips forward. If necessary, place a towel or mat under your knee for added comfort.      ...

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Standing Reach-Up Back Rotation Stretch

Posted by Judith Winer on

    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. Spinalis thoracis. Longissimus thoracis. Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores. Intertransversarii. Interspinales. Secondary muscles: Quadratus lumborum. External and internal obliques.   Injury where stretch may be useful: Back muscle strain. Back ligament sprain. Abdominal muscle strain (obliques).   Note: Lean back slightly in order to stretch the oblique muscles. Avoid this stretch if you suffer from lower back pain.             EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS...

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Standing Back Rotation Stretch

Posted by Judith Winer on

    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 side   Primary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis. Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores. Intertransversarii. Interspinales. Secondary muscles: Quadratus lumborum. External and internal obliques.   Injury where stretch may be useful: Back muscle strain. Back ligament sprain. Abdominal muscle strain (obliques).   Note: To increase the intensity of this stretch use your hands to help you rotate sideways.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS...

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