NECK AND SHOULDER STRETCH ‘This atrtches the sterneclidomastid, pclorae major wd Gullo muclene 2 & Foot: Sunt ih tele sheulde wih eat ante ure Ac. Gm te rei He har Pe penntne ont Daun oto can Repeat eek it HIP AND BACK STRETCH (LYING DOWN) ‘This etretonoe the glutest and erector epinae museloa, of Tee cha Mogi praten Yow secs Saaualy ‘sone pnp ee shHIP AND BACK STRETCH (SEATED) ‘This etretchos the hip sbductor, erector apine, latlssimus doral, end oblique muscle groups. resin serine gandhi gnats Ae ie pe fe dt er ‘tot lot conc! wth the ground lane puch the ot lg your ight. Lea the ok Sard tr euppor Bring one oon Hole peston fei Sens rat ce cy tog on ‘CALF STRETCH (VARIATION: TOE PULL) “This stretchoe the esl (gactrocnomiue) and to leer extant the hemetringe, gluteus maximus, snd erector spinae muscles. ig Sty tee eaten an det Ais mre a, ye " Rewari item lsh fet r60 ‘oanse ‘nant ty peat oe sy rose Bitheerte npontetbe eer sn me rooCALF STRETCH This strotchos the calf (gastroonomiue and soleus) muscles. Foton: Sané sight ih the et oguber ar xended Aan: Movethe ig oe thevenr about wo feet ard pce fourm, bows betes, pas cng faa, egos eth sl ef let on te our toy pes the th He tendo end nes, ato ar ays tar Wart {cine yaurd. Sow bond he at hneewiepuohng he ho tears ting te th Sigh To le peston br to's secede, oun w hearin poston. Rept we GROIN STRETCH (SEATED STRADDLE) ‘This stretches the hip adductor (on the Inside of the upper leg), Gluteals, erector spinte, and hamstring muscles. A By eatin: 3 an he ground wn Ie Gs sagt ans epead Abe gen ewar Be ps Rep he Nad Up an eae SF er partes posse {Sones the fools te poston fr Yo tt aceon ‘Yawn ste to one sae wrt yr fo euch te es.GROIN STRETCH (SEATED) ‘This erotehes the hip adductor and erector epinae muscles. Poston: Stone gran wah be sobs ye. Pace Ne An: Sod vad am ne Nps, hepig ne Pea wp. Hos pana en ot mer tae {he poston er 101019 secre. GROIN STRETCH (STANDING) ‘This stretches the hip adductor muscle Poston Linge sow tothe let vito weeping te ight eg con: Liar ove De ef kg wie sratctng the Heh go Ba ne i cg shea an een he aces oxi aoton ote eco. Papen thHAMSTRING STRETCH (SEATED) In addition to the mus ametring strotch, ths stretches the hips, keaping the bask and headin & ‘Serotec tna Hos the peston 10a TS ‘Stefan ts gatar etch” Getcha bck on HAMSTRING STRETCH (STANDING) ‘This stretches the hamstrings, erector spinae, and gluteal muscles. Poi Stand withthe ines sty bat Acion_ Bane fear ela the ead and etch owas ony thetaon Sraghion elas, ahd hod Ps boston Br TOTO 1S condTHIGH STRETCH This stretches the quadriceps and anterior tibia Poston: Sand, (or vet, be onthe storach} ‘elon Sond the ley uo iowa he bres. Gras the {tere vest ath heat hand en pl te fol ee lef buted End kta othe seo omance Hoe tis poston o'Te 18 sxcencr” Roum fo the satna Bin. Benito nit pga toes a he ih fot eter ane encoun fexttome, sgt suck: Ese the tani am or tance, Held ths psn 0 5 secon Flnen tone sare potion. ‘OVERHEAD ARM PULL ‘This stretches the external and internal obliques, ltissimus dorsi, and triceps. i & 1g Fostion: Sand wih theft holder with apa Race the Asan: Geri dow wih Melek hard and pu tee Fah atm, becig the ot elon and touching te YOM hard fill ie posh or 1st 1s semen Tata to he {wihebacks the nes ‘ring posters Gone tam seston and pul ok sow ‘Lint tt hand or 16 sceneUPPER-BACK STRETCH ‘This strotchos the lower trapezius and posterior deltoid muscles of the upper back. roe ostion: stn win the ams ended the tot a ost AOE Een he ams and shoud awash Gertagnt win nstagu sce an pan aay cua, Pomon foto 19 seconds Ru esr pose CHEST STRETCH ‘This trotchos the pectorals mor, deltide, and biceps muscle group ite Foie: Stand and ince te Hinges beled he bic Aton Lit he ams bind the back 50 that they mere ot aedena tone body, Lean omar fata Hl ‘ong © he upg pesin Reun the Sang poston,ABDOMINAL STRETCH ‘This stretches the abdominsis, obIqueS,labssimus dorsi, and biceps. Woe Postion: Sund and mterdne ams uonaidandonr ihe head Aen: Suede ams up ane sgh back. Hold Ns pe Irtace te tages win the pans hed upwerd torrie eos " “areen Tha atetoer heres sbeonins musces_ Sch {o'one sida, han heater “netm te string poston, TOWEL STRETCHES \ aN VOX 2 ako ‘psreing wba ween ese fsa, cas, Th these Rang, a Reatard owt tc pnds Rear cect wth the aio Raton St ie stab ‘eters PU Igy onthe Lowel wie oe Slony ber sdoumye to. tha shor towal piace fhe mide. of Tecingp soso wetirg he eta tts parable orb fhetowal ere tll of he et, Bide 1010 8 seconds, {isecndt. Pepa ter iheepposte Redon Pllg on the towel. cave 12s ange ste, pig sn fervare ar a. posse. kerng Sowa bon tm wi’ eo- Nem it ne oe lePARTNER-ASSISTED GROIN STRETCH This exorciso stretches the hip adductor and erector spinze muscle groups. Poon: St on he rund ih knees bat ad Aton: Tne pare paces pressure oe te core ees Feebeme iness baled ie eccer Iie sane nance, tanh hands anslears pet onthe wares beck wAh Ne etmay apy eo much presse, Seat races gcse mot Ts PARTNER-ASSISTED HAMSTRING STRETCH ‘This exorcise stretches the hamstrings and erector spinae muscle groups. ‘en te gound with the as toguor. The An: The pare laces ht pressure on he ete’ up arvarknessbohed te ewer theputse sands Remy St back Ut the exer arvard mot recut mad reste ‘Sreomion Ths poston hed for 10 t15 seco.PARTNER-ASSISTED CHEST STRETCH ‘This exercise stretches the pectoralis major, deltcds, and biceps muscles. ERASE Si saree en ereero ms ‘the ecarcker gasping the ams between the write ard the acon. Hold Pi pooten br 1Ol0 IS seconse = PNF HAMSTRING AND GLUTEAL STRETCH 1 Te xin fs is bak ad pes eh pa ang ava MoM HE MERC. TRE per sas) ERE 18 his tog en hearers ght seul The eee shwhygrrcaers ef and oes ot low any movemen e ocom ‘reees he arog ene hike, sors by geckaly 3. The eutesa rues tfePansting anc gute musces He Shite seugltore by tome he ho wut Ye fet than es each henner oy wang he paras Fo od ‘endo te stoned muse, Tve patie en woes thi by eanracg ne aragors rp Nex scl he psoas ats qurenepe ane the tale anor misae fa 10 “Trews ionerialy contacts hantingard ged Param there mevenets tarts for etch ag, Ty 10 fruces br W eeconastny ung to icw shay domes Sts Re ter eh tePNF GROIN STRETCH 1. The excisr assumes the prion use br he pare ‘sled gon seen "The pater knees bt ire The fate slony owe Nis eared kas ood ut esi [Slainthe mucosa tnegmn hssbauion) and ewe ba (ecrtor spac muscles)” Newt he pore epee igh Posse cn heater gis and tak 9 Pop aan or 2, Tre oarce thee ater o push upard e510 102. cary cnracrg nego and wesc musi whee pater eis ang laws ne nowt ca BETS Cmca’ he yo an ver Sua rues ae toro sen utente pete rep vob) eva Ing he angers muses (up aLauctr and abdonea pane nevemers ie es. Ty ah te fame san ne cA ——P PNF CHEST STRETCH Spe ssi on Raton hapa ae