Cat/Camel
1-2 Sets, 10 Reps
Equipment: N/A
- Get down onto your hands and knees, shoulder width apart. Relax your head allowing it to droop. Round your back up towards the ceiling until you feel a nice stretch in your upper, middle, and lower back. Hold this stretch for as long as it feels comfortable. Return to the starting position with a flat back. Let your back sway by pressing your stomach to the floor. Lift your buttocks toward the ceiling. Hold this position for as long as it feels comfortable.
Quadruped T-Spine
1-2 Sets, 10 Reps
Equipment: Yoga Ball, Band (Optional)
- On your hands and knees, shoulder width apart with a yoga ball placed between a wall and your buttocks. Place one hand behind your head and bring your elbow down under your body rotating your torso. Then rotate torso open pointing elbow towards the ceiling. (Optional: use a band for assistance by wrapping it behind your back with one end placed in hand behind head and other end under hand on table).
Side Lying T-Spine
1-2 Sets, 10 Reps
Equipment: Long Foam Roll
- Lie on your side with the bottom leg straight and the top leg bent with knee placed on the foam roller. Stretch your bottom arm out in front of you as far as you can and place your top arm on top of it palms together. Rotate your body backwards, opening your chest and moving arms into a "T" position while leaving lower body in place. Slowly return to starting position.
Seated Hip Internal Rotation
1-2 Sets, 10 Reps
Equipment: N/A
- Sit with knees bent in front of you with feet set a little wider than your hips. Rotate one leg into internal rotation and keep the other leg planted on the floor. Slowly return to starting position then repeat on opposite leg.
Seated Hip 90/90 Stretch (Chest to Knee with Rotational Hold)
10 Reps
Equipment: N/A
- Sit on the ground with your left leg forward and right leg back. Point your front thigh forward with a 90 degree angle at the knee. Point your back thigh out to the side with a 90 degree angle at the back knee. Rotate towards front leg and lower chest to knee, hold for 3 seconds then return to starting position. Repeat on opposite leg.
Runners Lunge
2 Sets, 30 Second Hold
Equipment: Short Step, Band (Optional)
- Get into a lunge position, one leg in front of you bent to 90 degrees and back foot propped up on short step. Keep back straight and hands on hips. Push hips forward until you feel a medium to heavy stretch in the muscle. Repeat on opposite side. (Optional: place a band around back leg on thigh just below your glutes being pulled forward for assistance).
Ankle Mobility Drill
1-2 Sets, 10 Reps
Equipment: Short Step, Band (Optional)
- In a lunge position with front leg propped up on step and back leg kneeled on ground. Push your knee forward over your toe being sure to not let your knee fall in. Hold until you feel a medium to heavy stretch in muscle. Repeat on opposite side. (Optional: place a band around front ankle pulling backwards for assistance).
Nerve Flossing
1 Set, 10 Reps Each
Equipment: N/A
- Laying flat on your back pull one knee to chest using your hands under the knee slowly extend knee until you feel a point of tension hold for 2 seconds then slowly return to starting position. Repeat on opposite side.
- Begin sitting on the end of a table with feet hanging off the end. Slump your upper body and pull your chin to chest while pulling one leg back towards your buttocks till a point of tension hold for 2 seconds then slowly return to starting position. Then straighten back and extend neck while straightening the leg until you feel a point of tension hold for 2 seconds then slowly return to starting position.
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