Activities tagged: stretch
Hip flexor stretch
The basic full hip flexor stretch targeting iliopsoas (iliacus and psoas)Tags: stretch, hip flexor, iliopsoas, psoas
Low back extension stretch
Extension stretch for the low back targeting disc and ligamentous strucutres.
Hip flexion/Gluteus maximus stretch
Hip flexion stretch primarily targeting the large glute muscleTags: stretch, hip flexion, gluteus maximus, glute max, hip mobility
Thoraco-lumbar rotation stretch
Rotatory stretch for the low backTags: lumbar, low back, stretch, thoracolumbar, rotation
Lumbo-pelvic rotation stretch
Rotatory strech for the lumbar spine and pelvisTags: lumbopelvic, low back, stretch
Upper fiber trapezius stretch
A simple stretch that focuses on the upper fibers of the trapezius muscle.Tags: neck, upper back, cervical, trapezius, traps, stretch, UFT
Levator scapulae stretch
A simple stretch for the levator scapulae muscle. This muscle is often found to be chronically tight, and is know to be reactive in cases of neural tension.Tags: neck, upper back, cervical, levator scapulae, levator scap, stretch, LS
Supine pec stretch
A gentle way to stretch the pec muscles, both major and minor.Tags: pectoralis, major, minor, pec, stretch
Rhomboid stretch
Simple stretch for rhomboid muscles.
Posterior cuff stretch
Effective stretch for the posterior aspect of the shoulder capsule and rotator cuffTags: posterior, cuff, rotator cuff, capsule, stretch
Prayer stretch for latissmus dorsi
An effective stretch for the full length of the lats, or latissmus dorsi muscles.Tags: lats, latissmus dorsi, prayer, stretch
Calf stretch: gastrocnemius focus
Calf stretch focusing on the gastrocs, or gastrocnemius muscle. This is sometimes referred to as the "runner's stretch".Tags: calf, gastrocs, gastrocnemius, stretch, runners stretch, gastroc
Calf stretch: soleus focus
A simple calf stretch with the focus on the soleus muscle.
Plantar fascia stretch: deep layer
An effective stretch for the plantar fascia. This variation focuses on the deep layer of the fascia.Tags: plantar fascia, deep layer, stretch
Plantar fascia stretch: superficial layer
An effective stretch for the plantar fascia. This variation focuses on the superficial layer of the fascia.Tags: plantar fascia, superficial layer, stretch
Supine hamstring stretch
The most restful way to stretch the hamstring muscles (biceps femoris, semi-membranosus, semi-tendinosus).Tags: supine, stretch, hamstring, hamstrings
Side-lying quad stretch
Side-lying stretch for the quadriceps that can be biased more for the rectus femoris muscle if needed. This is potentially more effective than a standing stretch as you are in a more restful position.Tags: side-lying, quad, rectus femoris, stretch
Side-lying distal IT band, patellar retinacula stretch
An effective stretch for the distal aspect of your IT band and lateral patellar retinacula. This stretch should be done very carefully, as it can place significant strain on the patella.Tags: side-lying, distal, IT band, ITB, stretch
Standing quad stretch
A quick and simple quadrcieps stretch that requires you to balance on one leg.Tags: standing, quad, quadriceps, stretch, quads
Standing quad stretch: rectus femoris focus
A quick and simple quadrcieps stretch that requires you to balance on one leg. This variation allows focus on the rectus femoris muscle.Tags: standing, quad, quadriceps, rectus femoris, stretch, quads
Chin tuck
A simple stretch or mobilization for the neck, reduces forward shear of the vertebrae.Tags: chin, tuck, suboccipital, neck, stretch
Thoracic extension: simple
A gentle stretch to promote thoracic spine extension.Tags: thoracic, upper back, extension, stretch, axial
Thoracic extension: with roll
A more specific and aggressive stretch to promote thoracic spine extension
Posterior gluteus medius: stretch
A basic stretch for the posterior fibers of gluteus medius
Standing pec minor stretch
A simple, effective stretch for the pectoralis minor muscle. This muscle is commonly found shortened and is directly related to upper extremity dysfunction.Tags: pec, minor, stretch, pectoralis, pecs
Wrist extensor stretch: general
A simple, non-specific stretch for the wrist extensors as a group. This stretch is sometimes a part of tennis elbow treatment.Tags: stretch, wrist, extensor, tennis, elbow, CEO, common extensor origin
Wrist flexor stretch: general
A simple stretch for the wrist flexors which originate from the medial elbow.
Sitting hamstring stretch
A common hamstring stretch, which can be very effective if done properlyTags: stretch, runner's, hamstring, sitting, hamstrings
Hip adductor stretch: sitting
basic hip adductor (groin) stretch , which puts a slightly greater emphasis on the deeper or posterior adductor muscles
Hip adductor stretch: standing
A basic groin (hip adductor muscles) stretch in standing that can be modified to place emphasis on different muscles of th adductor group
Wrist: self-traction
A gentle distraction or traction for the carpal (wrist) joints)
1st MTP extension stretch
Extension stretch for the big toe, focused on the MTP joint.Tags: 1st, MTP, ray, toe, extension, hallux, valgus, stretch
TFL stretch: standing
Standing stretch for the TFL (tensor fasciae latae).Tags: tfl, stretch, standing, hip, fascia, tensor fasciae latae
Anterior compartment of leg stretch: kneeling
A kneeling stretch for the muscles of the anterior compartment (tibialis anterior, extensor digitorum longus, extensor hallucis longus)Tags: shin, longus, stretch, tibialis anterior, tib ant, extensor digitorum, extensor hallucis, anterior compartment
Anterior compartment of leg stretch: standing
A standing stretch for the muscles of the anterior compartment (tibialis anterior, extensor digitorum longus, extensor hallucis longus)Tags: shin, tibialis anterior, tib ant, extensor digitorum, extensor hallucis, longus, stretch, anterior compartment
Arch rolling
A simple myofascial release exercises for the plantar fascia, the intrinsic foot muscles as well as a mobilization technique to help splay the bones of the midfoot and metatarsals..Tags: arch, rolling, plantar fascia, fascitis, midfoot, mobilization, release, myofascial, stretch
Anterior shoulder and chest stretch: standing
A simple stretch for pec (pectoralis) major and the anterior deltoid muscle.Tags: pec, pectoralis major, anterior deltoid, delt, stretch, pecs
Posterior shoulder stretch
A very common stretch for the posterior structures of the shoulder, including the posterior deltoids, external rotators and posterior capsuleTags: shoulder, rotator cuff, posterior deltoid, capsule, stretch
Scalenes stretch
A specific stretch for a small group of triangular musles at the base of the neckTags: scalenes, scalene, stretch, neck, cervical, first rib, 1st
Proximal hamstring stretch
An often overlooked stretch focusing on the proximal (upper) aspect of the hamstrings (biceps femoris, semi-membranosus/tendinosus) as well as glute max.Tags: hamstring, hamstrings, proximal, stretch, standing, upper, biceps femoris, semi-membranosus, tendinosus, glute max, gluteus maximus
Elbow extension stretch: passive
A self-administered passive stretch into elbow extension. This stretch is not effective for a normally functioning elbow, but is instead used in cases of lost mobility.Tags: elbow, humeroulnar, extension, mobility, mobilization, passive, stretch
Peroneal stretch: standing
A simple stretch for the peroneal muscles (peroneus longus & brevis) on the lateral aspect of the lower leg.)Tags: peroneal, peroneals, peroneus longus, brevis, standing, ankle evertor, evertors, stretch
Ankle evertor (peroneal) stretch with strap
A stretch for the ankle evertors located on the lateral or outer aspect of the lower leg. Namely peroneus longus and brevis (muscles that stabilize the foot/ankle laterally and assist with pushoff)peroneus longus, peroneus brevis)Tags: peroneal, peroneals, peroneus longus, brevis, strap, supine, ankle evertor, evertors, stretch, calf
Ankle invertor (tibialis posterior) stretch with strap
A stretch for the ankle invertors (primarily tibialis posterior) located on the medial or inner aspect of the lower leg, just behind the tibia. Tibialis posterior stabilizes the arch of the foot, the medial foot/ankle and also assists with pushoff.Tags: ankle invertor, tibialis posterior, supine, strap, stretch
Biceps brachii stretch
A simple elbow flexor stretch focused on the biceps brachiiTags: elbow flexor, biceps brachii, brachialis, standing, stretch
Thumb traction: carpo-metacarpal joint
A gentle distraction or traction for the 1st carpo-metacarpal (the joint closest to the base of the thumb).Tags: traction, distraction, thumb, CMC, carpo, carpometacarpal, metacarpal, carpal, stretch
Thumb extensor & abductor stretch
A simple stretch for the thumb extensors and abductors. This stretch is sometimes a part of De Quervain's tenosynovitis or tendonopathy treatment.Tags: stretch, thumb, De Quervain, De Quervain's, abductor, extensor, tnedonitis, tendonopathy, tenosynovitis, pollicis, longus
Triceps stretch: behind the head
A very simple, general stretch for the triceps brachii
Calf Stretch: gastrocnemius focus (supine)
A simple stretch for the calf, focused more on the gastrocnemius muscle, good for those who can't fully weight bear on their leg
Calf stretch: soleus focus (supine)
A simple stretch for the calf, (focused more on the soleus, tibialis posterior and long toe flexors), good for those who are unable to fully weight bear on their leg.
Combined hip flexor stretch (rectus femoris & iliopsoas)
A more involved stretch focusing on all the hip-flexor muscles.Tags: hip flexor, psoas, iliacus, iliopsoas, stretch, cushion
Hip flexor stretch: shallow
A very basic standing hip flexor stretch in the early range onlyTags: hip flexor, stretch, iliacus, psoas, standing, shallow, iliopsoas
ulnar nerve stretch/mobilization
one simple dural mobilization stretch primarily addressing the ulnar nerveTags: Ulnar, nerve, floss, stretch, mobilization, flossing, dural, mobility
median nerve stretch/mobilization
One simple dural stretch/mobiliaztion primarily focused on the median nerveTags: median, nerve, floss, stretch, mobilization, flossing, dural, mobility