Prepared By: Brenna Tschida

STEP 1 STEP 2 Seated Upper Trapezius Stretch

SETS: 3 | HOLD: 60 SEC | DAILY: 1 | WEEKLY: 3
Setup
Begin sitting upright on a table grasping the edge with one hand.
Movement
Rotate your head up and to the side opposite of your anchored arm and slowly lean it toward your
shoulder, applying pressure with your hand until you feel a stretch and hold.
Tip
Make sure to keep your back straight during the exercise.

STEP 1 STEP 2 Seated Levator Scapulae Stretch

SETS: 3 | HOLD: 60 SEC | DAILY: 1 | WEEKLY: 3
Setup
Begin sitting upright in a chair, grasping the edge with one hand.
Movement
Rotate your head to the side opposite your anchored arm, then tuck your chin towards your chest.
With your free hand, grasp the back of your head and gently pull it downward until you feel a
stretch and hold.
Tip
Make sure to keep your back straight during the exercise.

STEP 1 STEP 2
Standing Lower Cervical and Upper Thoracic Stretch
SETS: 3 | HOLD: 60 SEC | DAILY: 1 | WEEKLY: 3
Setup
Begin in a standing position. Clasp your hands in front of your body with your arms straight.
Movement
Slowly roll your head downward, bend your shoulders forward, and lift your arms until you feel a
stretch in your lower neck and upper back. Think about pulling your shoulder blades apart.
Tip
Make sure not to slouch your lower back during the stretch.

STEP 1 STEP 2 Child's Pose Stretch

SETS: 3 | HOLD: 60 SEC | DAILY: 1 | WEEKLY: 3
Setup
Begin on all fours.
Movement
Sit your hips back while reaching your arms overhead and lowering your chest to the ground. Hold
this position.
Tip
Make sure to relax into the pose and try to sit your bottom back to your heels as much as possible.

STEP 1 STEP 2
Sleeper Stretch
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 3
Setup
Begin by lying on your side with your bottom arm bent upward at a 90 degree angle.
Movement
With your other arm, apply a gentle downward pressure until you feel a stretch in your shoulder.
Tip
Make sure not to let your body roll forward or backward during the exercise.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity,
use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.

Date printed: 03/24/2020 Page 1

 STEP 1 STEP 2 STEP 3
Single Arm Doorway Pec Stretch at 90 Degrees Abduction
SETS: 3 | HOLD: 60 | DAILY: 1 | WEEKLY: 3
Setup
Begin in a standing upright position in the center of a doorway.
Movement
With your elbow bent, place your forearm on the side of the doorway at a 90 degree angle from
your side, then take a small step forward and slightly rotate your body until your feel a stretch in the
front of your shoulder. Hold this position.
Tip
Make sure to maintain a gentle stretch and do not shrug your shoulder during the exercise.

STEP 1 STEP 2 STEP 3 Doorway Rhomboid Stretch

SETS: 3 | HOLD: 60 | DAILY: 1 | WEEKLY: 3
Setup
Begin in a standing upright position to the side of a doorframe.
Movement
Hold onto the doorframe across your body at shoulder level with one hand, then slowly lean your
body in the opposite direction. Hold, then relax and repeat.
Tip
Make sure to maintain a gentle stretch and do not shrug your shoulder.

STEP 1 STEP 2 Wrist Extension Stretch at Wall

SETS: 3 | HOLD: 60 | DAILY: 1 | WEEKLY: 3
Setup
Begin in a standing upright position in front of a wall.
Movement
Place one hand on the wall with your palm facing forward, and ngers pointing downward, then
lean into the wall until you feel a stretch in the front of your wrist and hold.
Tip
Make sure to keep your hips and shoulders parallel to the wall and avoid locking your elbow

STEP 1 STEP 2 Wrist Flexor Stretch on Table

SETS: 3 | HOLD: 60 | DAILY: 1 | WEEKLY: 3
Setup
Begin in a standing upright position with your hands resting on a table in front of you, palms facing
down.
Movement
Slowly move your body forward over your hands until a stretch is felt in your wrist.
Tip
Make sure to keep your elbows straight and stretch in a painfree range of motion.

STEP 1 STEP 2 STEP 3

Supine Lumbar Rotation Stretch
SETS: 3 | HOLD: 60 SEC | DAILY: 1 | WEEKLY: 3
Setup
Begin lying on your back with your legs straight and arms to your sides.
Movement
Bring one knee toward your chest, then lower it to the ground on one side of your body and hold.
You should feel a stretch in your lower back and hip.
Tip
Make sure to keep your upper body on the oor.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity,
use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.

Date printed: 03/24/2020 Page 2

 STEP 1 STEP 2
Seated Piriformis Stretch with Trunk Bend
SETS: 3 | HOLD: 60 SEC | DAILY: 1 | WEEKLY: 3
Setup
Begin sitting upright in a chair with one ankle resting on your opposite knee.
Movement
Slowly lean forward, gently pressing down on your bent leg with your hands until you feel a stretch
along the underside of your thigh. Hold this position.
Tip
Make sure to keep your back straight as you bend forward.

STEP 1 STEP 2 Quadruped Piriformis Stretch

SETS: 3 | HOLD: 60 SEC | DAILY: 1 | WEEKLY: 3
Setup
Begin on all fours.
Movement
Cross one knee in front of the other, then slowly lower your body down toward the ground and
extend your other leg backward until you feel a stretch in the outside of your buttocks.
Tip
Relax as you move into the stretch.

STEP 1 STEP 2
Supine Hamstring Stretch with Strap
SETS: 3 | HOLD: 60 SEC | DAILY: 1 | WEEKLY: 3
Setup
Begin lying on your back with your legs straight, holding the end of a strap that is looped around
one foot.
Movement
Use the strap to pull your leg up toward your body until you feel a gentle stretch in the back of your
upper leg. Hold this position.
Tip
Make sure to keep your other leg straight on the ground during the stretch.

STEP 1 STEP 2 STEP 3 Thomas Stretch on Table

SETS: 3 | HOLD: 60 SEC | DAILY: 1 | WEEKLY: 3
Setup
Sit at the edge of a bed or table with both legs hanging off the edge.
Movement
Lift one leg toward your chest, and lean backward onto the table at the same time. You should feel
a stretch in the front of the hip of your leg that is hanging toward the oor.
Tip
Make sure not to let your low back arch during the stretch.

STEP 1 STEP 2
Half Kneeling Hip Flexor Stretch
SETS: 3 | HOLD: 60 | DAILY: 1 | WEEKLY: 3
Setup
Begin in a half kneeling position with one knee bent in front of your body.
Movement
Tighten your abdominals, tilt your pelvis backward, and gently push your hips forward. You should
feel a stretch in the front of your hip.
Tip
Make sure to keep your hips facing forward and back straight during the exercise.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity,
use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.

Date printed: 03/24/2020 Page 3

 STEP 1 STEP 2
Half Kneeling Hip Flexor Stretch with Chair
SETS: 3 | HOLD: 60 | DAILY: 1 | WEEKLY: 3
Setup
Begin in a half kneeling position with your back foot up on a chair behind you and your hips facing
forward.
Movement
Shift your weight forward, pressing your hips forward at the same time. Hold this position. You
should feel a stretch on the front of your hip and thigh.
Tip
Make sure to stay upright and keep your buttocks tight.

STEP 1 STEP 2 Standing Quadriceps Stretch

SETS: 3 | HOLD: 60 SEC | DAILY: 1 | WEEKLY: 3
Setup
Begin in a standing upright position.
Movement
Bend one knee upward and grasp your foot, pulling it toward your body and pushing your hips
forward until you feel a stretch in the front of your thigh and hold.
Tip
Make sure to keep your back straight and maintain your balance during the stretch.

STEP 1 STEP 2 STEP 3 Standing ITB Stretch

SETS: 3 | HOLD: 60 | DAILY: 1 | WEEKLY: 3
Setup
Begin in a standing upright position with one leg crossed over the other.
Movement
Move the hip of your leg to be stretched out to the side and reach your arm overhead to the
opposite side.
Tip
Make sure to avoid twisting or rotating your body during the exercise.
STEP 4

STEP 1 STEP 2
Standing Gastroc Stretch on Step
SETS: 3 | HOLD: 60 | DAILY: 1 | WEEKLY: 3
Setup
Begin standing in front of a small step or platform.
Movement

Place the front part of one foot onto the platform. You should feel a stretch in the back of your calf
and knee.
Tip

Make sure to keep your knee straight throughout the stretch and perform it in a slow and controlled
manner.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity,
use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.

Date printed: 03/24/2020 Page 4

 STEP 1 STEP 2
Standing Soleus Stretch on Step
SETS: 3 | HOLD: 60 | DAILY: 1 | WEEKLY: 3
Setup
Begin in a standing upright position with the front part of one foot positioned on a small platform
or step with your knee bent.
Movement
Slowly lean forward, lowering your heel toward the ground, until you feel a stretch in the back of
your calf and knee.
Tip
Make sure to perform the stretch in a slow and controlled manner and keep your knee bent.

STEP 1 STEP 2 Seated Plantar Fascia Mobilization with Small Ball

SETS: 3 | HOLD: 5 MIN | DAILY: 1 | WEEKLY: 3
Roll the ball around in small circles under the foot from the heel to the toes.

Setup
Begin sitting in a chair with your foot resting on a small ball.
Movement
Gently roll the middle of your foot forward and backward over the ball, in between the ball of your
foot and your heel.
Tip
Make sure to use just enough pressure that you feel a stretch but no pain.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity,
use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.

Date printed: 03/24/2020 Page 5