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Exercises and Stretches — Stretching

Standing Lateral Side Stretch

Posted by Judith Winer on

    Technique Stand straight with legs slightly open (about shoulder width apart) Hands at the side of the body Slowly bend the body to one side (side bend ), while keeping your head facing forward Slide hand down the leg until stretch is felt on the opposite side The stretch should be felt from the hip to the lower back Hold for 20-30 seconds   How Often? Repeat 3 times per side, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Back Stretch

Posted by Judith Winer on

    Technique • Position yourself on the floor on your hands and knees • Pull your stomach in around your spine, lower back, shoulders and neck, letting your head drop • Hold for 15 to 30 seconds How Often? Repeat 3 times, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Wrist Flexor Stretch

Posted by Judith Winer on

      Technique   • Hold the arm straight out before you with the palm facing up • Flex the hand so that your fingers point upwards • With the opposite arm, pull fingers upwards for maximum stretch   How Often?   3 stretches holding each one for 20-30 seconds, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Extensor Stretch

Posted by Judith Winer on

    The red indicates the muscle(s) being stretched   Technique   • Extend arm in front of you with your palm facing upwards • This time extend your fingers so that they are facing downward • With your opposite hand gently pull the fingers back towards your torso   How Often?   3 stretches holding each one for 20-30 seconds, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Ulnar Nerve Glides

Posted by Judith Winer on

    Technique   • Place your hand over your ear, with your elbow still facing forward • Gently pull your elbow back towards the wall till you feel you have reached the end • You may feel a good stretch, ache or even a few pins and needles or tingles, which is expected • Bring the elbow forward again • Bring the arm down   How Often?   Repeat 10 times each side, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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