1. Turn head slightly and then look down as if looking in your pocket.

2. Hold for 15 seconds.

3. Relax.

4. Repeat 3 times on each side.

Muscles Targeted: sternocleidomastoid (SCM) & levator scapulae

1. Lean neck to right

2. Place right hand on top of head & left hand behind back.

3. GENTLY pull head to shoulder.

4. Switch and repeat.

Muscles Targeted: scalene(s) & upper trapezius 

1.  Cross arm across chest to opposite side of body.

2.  Use opposite arm to pull arm across to the chest.

3.   Switch arms and repeat.

Muscles Targeted: infraspinatus, teres minor, & posterior deltoids 

1. Place both hands behind your head.

2.  Looking upward, squeeze shoulders, stretch chest open with arms apart.

3.  Bring arms and elbows together down the center.

Muscles Targeted: rhomboids, middle trapezius, & lower trapezius 

1. Begin by kneeling on the floor.

2.  Bring your right leg in front of you so that your right thigh is parallel to the floor, with your knee bent at a 90-degrees and foot flat on floor.

3.  Leave your left knee on the floor, making sure that your shin is pointing straight back (not toward the left or right).

4.  Put your hands on your hips, then bring your thumbs downward, contract your glutes, and feel your pelvis tuck under you.

5.  With your back straight, shift your weight forward until you feel a stretch through the front of the left thigh and groin.

6.  For an even deeper stretch, reach your left arm up overhead and slightly toward the right.

7.  Repeat on the other side.

Muscles Targeted: psoas major, iliacus, & tensor fasica latae 

1. Stand facing a wall with one leg forward with a slight bend at the knee. The other leg is straight and behind you, with the heel flat and the toes pointed in slightly.

2. Keep both heels flat on the floor and press your hips forward toward the wall.

3. Hold this stretch for 30 seconds and then relax for 30 seconds. Repeat.

4.  Switch legs and repeat x2.

Muscles Targeted: gastrocnemius-soleus Achilles complex, & biceps femoris

1.  Straighten your arm in front of you with fingers pointing downward.

2.  Place your opposite hand on the back of your hand and gently pull toward the body - hold for 10 seconds.

3.  Point fingers upward and with the opposite hand gently pull the fingers towards the body - hold for 10 seconds.

4.  Switch and repeat on the opposite end (try to repeat 2-3 times).

Muscles Targeted: flexor muscles of the wrist and hand & extensor muscles of the wrist and hand

1.  Sit in a chair with both feet flat on the ground.

2.  Lift the right ankle and place it over the left knee.

3.  Next, flex the right foot by bringing the toes toward the shin and sit up tall and straight.

4.  Keep the spine straight, and bend the chest forward toward the knees.

5.  Bend far enough forward to feel the stretch but no discomfort.

6.  Hold.

7.  Release the stretch and perform with the other leg.

Muscles Targeted: piriformis, gluteus minimus, gluteus medius, & gluteus maximus 

1.  Lie on your back with your knees bent and your feet flat on the floor.

2.  Using both hands, pull up one knee and press it toward your chest.

3.  Tighten the muscles in your belly and press your spine to the floor. Hold for five seconds.

4.  Return to the start and repeat with the other leg.

5.  Return to start. Then repeat with both legs at the same time.

6.  Repeat each stretch 2 to 3 times. 

Muscles Targeted: iliacus, psoas major, glutes, latissimus dorsi, thoracolumbar fascia, & biceps femoris

1.  Lie on your back with your knees bent and your feet flat on the floor.

2.  Keep your shoulders firmly on the floor, and slowly roll your bent knees to one side.

3.  Hold for 5 to 10 seconds. Slowly go back to the starting position.

4.  Repeat on the other side.

5.  Repeat each stretch 2 to 3 times. 

Muscles Targeted: thoracolumbar fascia, multifidis, quadratus lumborum, latissimus dorsi, & gluteus maximus