Stretches

Lengthen tight muscles to restore neutral posture and range.

Posterior Neck Stretch (Chin Tuck, Supine)

stretch · neck

Shoulder Adductor / Lat Stretch (Supine Overhead Reach)

stretch · shoulder

Lateral Neck Flexor Stretch (Side Tilt)

stretch · neck

Neck Extensor Stretch (Seated/Supine Flatten Neck)

stretch · neck

Pectoralis Minor Stretch (Supine Assisted)

stretch · shoulder

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)

stretch · hip

Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)

stretch · hip

PIR for the Upper Trapezius

stretch · neck

PIR for the Levator Scapulae

stretch · neck

PIR for the Pectoralis Major

stretch · shoulder

PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)

stretch · hip

PIR / PFS for the Hamstrings

stretch · hip

Suboccipital Self-Massage & Neck Flexion Stretch

stretch · neck

Lateral Neck Flexion Stretch

stretch · neck

Hip Drop & Quadratus Lumborum Stretch

stretch · pelvis

Knee Extension Stretch (Genu Flexum)

stretch · knee

Knee Valgus Adductor & IT Band Release

stretch · hip

Foam Roller Prayer Stretch

stretch · thoracic