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Exercises and Stretches

Kneeling Reach-Around Stretch

Posted by Judith Winer on

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 muscles: Iliocostalis lumborum. Intertransversarii. Rotatores. Multifidus.   Injury where stretch may be useful: Lower back muscle strain. Lower back ligament sprain. Abdominal muscle strain (obliques).   Note: Keep your back straight, parallel to the ground, and your thighs in a vertical position. Distribute your weight evenly on both your hands and knees.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Standing Lean-Back Side Stomach Stretch

Posted by Judith Winer on

    Technique: Stand upright with your feet shoulder width apart Place one hand on your buttocks for support Look up and slowly lean backwards Reach over with your opposite hand Rotate your upper body at the waist   Primary muscles: External and internal obliques. Transversus abdominis. Rectus abdominis. Secondary muscles: Quadatus lumborum. Psoas major and minor. Iliacus.   Injury where stretch may be useful: Abdominal muscle strain. Hip flexor strain. Iliopsoas tendonitis.   Note: Avoid this stretch if you suffer from lower back pain or if you have sustained an injury to the lower back. When performing this stretch...

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Standing Lean-Back Stomach Stretch

Posted by Judith Winer on

    Technique: Stand upright with your feet shoulder width apart Place your hands on your buttocks for support Look upwards and slowly lean backwards Keep your legs sturdy   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: Avoid this stretch if you suffer from lower back pain or if you have sustained an injury to the lower back. When performing this stretch for the first time, use caution and...

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Sitting Lateral Side Stretch

Posted by Judith Winer on

    Technique: Sit on a chair with your feet flat on the ground Keep your body upright and look straight ahead Slowly bend to one side Reach towards the ground with one hand Avoid bending forward   Primary muscles: Quadratus lumborum. External and internal obliques. Secondary muscles: Iliocostalis lumborum. Intertransversarii. Rotatores. Multifidus.   Injury where stretch may be useful: Back muscle strain. Back ligament sprain. Abdominal muscle strain (obliques).   Note: Make sure to use a strong and sturdy chair. Avoid leaning forward or backward during the stretch and concentrate on keeping your upper body straight.      ...

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Kneeling Back Rotation Stretch

Posted by Judith Winer on

    Technique: • Kneel on all fours • Raise one arm straight upwards • Rotate your shoulders and middle back looking upwards   Primary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis. Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores. Intertransversarii. Interspinales. Secondary muscles: External and internal obliques. Pectoralis major.   Injury where stretch may be useful: Back muscle strain. Back ligament sprain. Abdominal muscle strain (obliques).   Note: In order to further stretch your neck, keep your arm pointing straight upwards and look in the direction of your hand.             EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM...

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