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Spine Flexion Stretch Seated

  • Sit in chair with feet shoulder width apart
  • Lean forward, relaxing arms and head down toward floor
Reps: 2
Sessions: 1 Everyday
Hold Time: 30s

Hamstring Stretch in Supine (Opposite Knee Bent)

  • Lie on back with knees bent
  • Hold leg with hands behind thigh
  • Extend leg toward ceiling while keeping back against surface
  • Hold and repeat as instructed
Reps: 2
Sessions: 1 Everyday
Hold Time: 30s

Quadriceps Stretch in Side Lying

  • Lie on side
  • Grab the ankle of top leg with your hand, slowly bringing your heel toward your buttocks until a comfortable stretch is felt
Reps: 2
Sessions: 1 Everyday
Hold Time: 30s

Upper Trapezius Stretch

  • DROP YOUR EAR TOWARD YOUR SHOULDER. GENTLY PULL YOUR HEAD TO THE SIDE WHILE
  • FEELING A STRETCH ON THE OPPOSITE SIDE OF YOUR NECK.
Reps: 2
Sessions: 1 Everyday
Hold Time: 30s

Cervical / Thoracic Stretch

  • Clasp hands in front of body
  • Straighten arms
  • Slowly arch upper back while bringing chin toward chest until a comfortable stretch is felt
  • Hold and repeat as instructed
Reps: 2
Sessions: 1 Everyday
Hold Time: 30s

Trunk Side-Bending -- Single Arm Stretch

  • Stand with one hand on hip
  • Slowly reach opposite arm over head, slightly leaning until a comfortable stretch is felt
Reps: 2
Sessions: 1 Everyday
Hold Time: 30s

Active Cervical Rotation

  • ROTATE YOUR HEAD TO LOOK OVER YOUR SHOULDER. MOVE SLOWLY TO THE RIGHT AND
  • THEN TO THE LEFT
Reps: 2
Sessions: 1 Everyday
Hold Time: 30s

Piriformis Stretch in Supine

  • Lie on back
  • Cross ankle over top of opposite knee
  • Reach with arms and pull bottom leg towards chest until you feel a stretch
  • Repeat as instructed
Reps: 2
Sessions: 1 Everyday
Hold Time: 30s

Posterior Capsule Stretch

  • Place one arm across body, hand resting over opposite shoulder
  • Grasp elbow with opposite hand and pull in toward opposite shoulder
  • Do not move trunk during motion
Reps: 2
Sessions: 1 Everyday
Hold Time: 30s

Pectoralis Stretch

  • Stand facing corner of room with feet away from wall (use doorway as substitute)
  • Place both arms out to side against wall, elbows bent to 90 degrees with hands at ear height
  • Lean body forward until a comfortable stretch is felt
  • Hold
Reps: 2
Sessions: 1 Everyday
Hold Time: 30s