Exercise Videos

Intro to Stretches

Pull Aparts and Up and Overs

Notes: - 3 SETS OF 10 FOR PULL APARTS AND UP AND OVERS.
- BANDED LAT. STRETCH 15-20 SECONDS.

Cervical Range of Motion

Note: - 20-30 SECONDS EACH DIRECTION

Banded Extension

Note: - 3 SETS OF 10 REPETITIONS

Standing Neck Strengthening

Note: - 5-10 SECOND HOLD, 3 SETS

Supine Chin Tuck

Note: 5-10 SECOND HOLD, 3 SETS

Traction

Thoracic Extension

Note: - 3 SETS OF 10 REPETITIONS

Wall Facing Stretch

Note: - 20-30 SECONDS 2-3 TIMES

Wall Rotation Stretch

Note: - 3 SETS OF 10 REPETITIONS

Wobble Disc

Note: - 3 SETS OF 10 REPETITIONS EACH DIRECTION

Hamstring Stretch

Note: - 20-30 SECOND HOLD EACH LEG 3 TIMES.

Piriformis Glute Stretch

Note: - 20-30 SECOND HOLD EACH LEG 3 TIMES.

Cat Cow / Child's Pose

Note: - 10 REPS CAT CAT.
- 20 SECONDS CHILD POSE (REPEAT 2-3 TIMES).

Hip Flexor Stretch

Note: - 1 MIN. HOLD EACH LEG.

Spine/Hip Movement Complex

Note: - 10 PELVIC TILTS, 20-30 SEC KNEE TO CHEST STRETCH
- 10 WINDSHIELD WIPERS.
- 10 GLUTE BRIDGES.
- REPEAT 2-3 TIMES.

Planks

Side Planks

Dead Bug Stretch

Note: - 20-30 SECOND HOLD OR 3 SETS OF 10 REPETITIONS.

Bird Dog Stretch

Note: - 3 SETS OF 10 REPETITIONS.