PREHAB EXERCISES
STATIC STRETCHING
ILLUSTRADED GUIDE TO THE
ABC APPROACH
MICHAEL ROSENGART
EDITED BY PAUL MICHIELS AND RYAN RUGH
PREHAB EXERCISES: STATIC STRETCHING
ILLUSTRADED GUIDE TO THE ABC APROACH
By Michael Rosengart
Published by Prehab Exercises, LLC
McLean, VA
©2021
WWW.PREHABEXERCISES.COM
II
PREHAB EXERCISES STATIC STRETCHING
TABLE OF CONTENTS
PART I
Introduction
History
Cultural Bias
Defining Terms
Prehab, Training & Practice
Static Stretching
Parameters
Purpose
Mode
Position
Duration
Intensity
Frequency
Mechanism for Change
Applications of Static Stretching
Rehab & Corrective Exercise Programs
Injury Prevention
Positive Mindset
Increased Proprioception
Coordination
Reducing Pain and Discomfort
Performance Enhancement
Training Effects: Hypertrophy
Training Effects: Strength
Training Effects: Speed and Power
Cool Down
Modern Lifestyle, Aging & Recreational Athletes
1
3
5
7
7
9
11
11
12
13
14
17
18
21
23
24
26
28
28
29
30
31
34
35
36
37
37
PART II
The ABC Approach
Overview
Alignment
Breathing
Combine Modalities
Duration
Ease
Micromovements
Pulse Contractions
Frequency
39
41
49
63
73
77
79
80
81
III
PART III
Resources
Stretching Anatomy
Muscle Maps: Origin and Insertion Points
Muscle Maps: Trains and Slings
101
Joint Actions
105
Stretches for Muscle Chains
121
Anterior Chain
123
Posterior Chain
159
Lateral Chain
225
Rotational Chains
281
Joint Specific Stretches
343
Neck
345
Spine
353
Scapula and Shoulder
385
Wrist and Elbow
409
Hip
417
Ankle and Knee
463
Bibliography
IV
85
475
V
VI
HOW TO USE THIS BOOK
This book reviews the scientific literature of static stretching, provides a novel,
theoretically-informed approach to the practice, and offers an encyclopedia with
exercises to use in rehab, prehab or training.
The book is divided into the following three main parts:
Part I – A Review of Static Stretching
Learn all the main components of static stretching, from its history and cultural
bias to the parameters and applications of the technique. This review helps set
the context for where and how the ABC Approach of static stretching can be
integrated into rehab, prehab or training.
Part II – The ABC Approach
Learn how to effectively perform static stretching with the scientifically based
ABC Approach.
Part III – Muscle Atlas, Joint Actions & Static Stretch Library
Build and practice your own static stretching routines and programs with the
following resources:
Muscle Maps
Joint Action Atlas
Static Stretch Library
Sign up for more insights and information at www.prehabexercises.com
VII
MICHAEL ROSENGART
Author
Michael has been working in fitness and sports for more than two decades,
while playing sports and exercising for another two decades before that.
While playing college football, Michael had a string of injuries that sent him
on a path of exploration within training where he experimented with
numerous exercise modalities and movement techniques all in hopes to
stay active and play sports. Along the way, Michael discovered prehab and
noticed a lot of improvements in how he moved, let alone how he
performed while playing sports and training.
Fortunately, Michael is a personal trainer and certified strength and
conditioning specialist, which means he can devote a significant amount of
time to researching and practicing various training techniques.
In 2012, Michael published his first book, Prehab Exercise Book for
Runners, which chronicles his journey to improve as a runner. After this
book, Michael created the Prehab Exercise website, available at
www.prehabexercises.com, to share techniques and exercises with others.
A few years later, Michael published his second book, Prehab Exercise
Book for Soft Tissue Therapy.
This book, Prehab Exercises Static Stretching, was born out of the
research that Michael conducted for a presentation that he gave for the
National Strength and Conditioning Association at the Virginia State Clinic.
VIII
FROM THE AUTHOR
MICHAEL ROSENGART
In the past, I hardly ever used to stretch.
Why? Because I heard numerous times that ‘stretching didn’t do anything.’
At the same time, I was a very active and athletic person throughout my whole life. I
would play sports any chance that I got when I was growing up and that continued all
throughout my twenties and thirties.
In fact, I was very dedicated to running (and playing in) a flag football league in
Hollywood all throughout the latter half of my thirties. I simply loved the energy and
excitement of sports.
Oddly enough, I never quite understood stretching even though I was a personal trainer
at one of the most innovative commercial gyms in the nation, Equinox Fitness.
I am rather embarrassed by my ignorance, which is why I decided to research and write
this book.
Back then, I understood ‘static stretching was bad for you’ because I heard from several
different places and faces, none of which I can clearly remember now. I just remember
the repeating sentiment: athletes don’t do static stretching; they perform dynamic
stretching.
At the same time, I would sit on the grass in Pan Pacific Park under the clear blue LA
sky and stretch out my legs and hips after I just spent a few hours playing flag football.
And it felt so good! Sweat and all.
In fact, I’d notice how easy it was to just melt deeper and deeper into each stretch with
each passing breath.
I also practiced yoga quite a bit once I started working for Equinox all the way back in
2000. I was very fortunate because Equinox had some amazing yoga teachers, who
easily guided me into a better position for each pose with just a few finely articulated
cues. And I always felt great after a yoga class, which made me want to take a class at
every chance that I got.
Well, that’s a bit of a misnomer.
Working in a gym that has yoga class everyday would make it seem easy to make yoga
a daily habit. It actually was not that easy after all because I usually had to train a
client when the yoga class was going on.
IX
To make matters worse, I trained a lot of clients and basically only had free time in the
afternoons on the weekend. Of course, my Saturday afternoons were firmly devoted to
playing flag football. As for Sundays… well, everyone one knows how Sunday Fun-days
can bring you far and wide on adventures if the NFL is not in season.
Yet, yoga was always good for me, which was a bit weird since it was a lot of stretching,
more specifically, a lot of static stretching (depending on the yoga teacher and the class
format). But I would really feel great afterwards. In fact, I would also feel taller, lighter,
and proud.
I ramble on about yoga because these classes were clearly showing me how effective
static stretching could be for me despite all of the rumblings, I heard that pinned static
stretching as not good.
Of course, I practiced dynamic stretching. I also included foam rolling and a variety of
activation exercises, all of which certainly helped me prepare for workouts or sports.
However, I wish I had known exactly how good static stretching was, as well as when,
where and how to do it.
I finally started to research static stretching because I started meditation and found it
hard to sit still in a cross-legged position, let alone the icon lotus position. All of the
years that I spent running, playing sports and lifting weights with a shortened Range of
Motion, had left my hips so tight that my knees basically reached up into my armpits
every time I tried to sit cross-legged.
Fortunately, I am curious. So, I headed over to Google Scholar and PubMed to research
static stretching, which ultimately lead to the writing of this book, as well as a
presentation about static stretching with the National Strength and Conditioning
Association.
Though I cannot sit in lotus yet, I am certainly much closer. More importantly, my
understanding of how, when, and why to use static stretching helps me to know that I
have found a way to help myself regarding the ability to sit in a cross-legged position
and meditate. Additionally, static stretching is helping to increase my overall Range of
Motion, create specific positions for various skills that I practice, and improve my
posture after hours of writing this book. There are a lot of good uses for static stretching,
and it is relatively easy to use too – as easy as ABC.
Let’s get started!
X
PART I
INTRODUCTION
Do you stretch?
Why do you stretch?
More importantly, how do you stretch? And does it work?
Chances are some one has told you not to stretch or that stretching was good for you.
Or perhaps, you tried stretching but it was rather painful, and nothing really happened.
Worse off, you probably were still tight afterwards, and the entire experience just
convinced you not to stretch.
However, you picked up this book. So, something or someone must have told you to try
one more time. Hopefully, this time it works, right?
On the other hand, you might be someone that stretches all the time and loves it. So,
you just might be reading this book as a way to explore something that you already
enjoy and wouldn’t mind getting a little better at.
There are many people that are secretly (or overtly) jealous of you, but you probably
already knew that.
Or you might be a middle-of-the-road person, someone that practices static stretching
frequently, but not enough to stand out in a yoga class or turn heads at the park.
Maybe you are dealing with some tightness somewhere. Or maybe you stretch, and you
just don’t truly understand all the people that warn you not to stretch.
No matter who you are, this book will explain what this exercise technique is and how to
effectively perform a static stretch.
1
2
HISTORY
It’s nearly impossible to pinpoint exactly where and when the practice of stretching
began, but it is reasonable to assume that as soon as animals started to move their
bodies, that they also began to stretch.
In fact, most animals still stretch today and do so without any prompting or instruction.
Animals, from cats to dogs to lions, all stretch, which suggests that the act of stretching
is just a natural mechanism for care of the body.
As for recorded history, anthropologists have discovered plenty of evidence that
stretching was used to help warriors train and prepare for combat in ancient civilizations
(Behm, 2021).
At the same time, these ancient civilizations also used to stretch to help in pursuits of
sports, dance, and physical wellness, as well as spiritual development as was the case
in ancient India for numerous Hindu priests seeking to commune with nature (Dalleck,
2002).
The Industrial Revolution ushered in major change in people’s lifestyles. People left
their rural lives behind, headed to cities and started to work in factories. This shift in
lifestyle helped to popularize sports, especially gymnastics, wherein calisthenics and
stretching played an integral part (Dalleck, 2002).
In the middle of the 20th Century, Jonas Salk developed the polio vaccine that would
eradicate the pandemic and also allow the newly minted profession of physical therapy
to shift its focus onto neuromuscular disorders, for which Dr. Vladimir Janda would
document and treat muscle imbalances with static stretching. Janda would later be
known as the “Father of Rehab,” and static stretching would become a staple in physical
therapy (Marilyn, 2003; Paige, 2010).
For the rest of the 20th Century, static stretching was the dominant form of stretching as
opposed to ballistic or dynamic stretching. People used static stretching to prepare for
sports and exercise, both of which were also growing in popularity as the world was
facing an epidemic of heart disease (Behm, 2021).
At the end of the 20th Century, research began to indicate that static stretching could
impair one’s performance in sport or exercise as opposed to enhance performance
(Behm, 2021).
3
Research demonstrating stretch-induced impairments in performance:
•
•
•
•
•
•
•
•
Decreased in isometric strength (Kokkonen, 1998; Fowles, 2000; Behm, 2001)
Decrease in isokinetic force (Nelson, 2001)
Decrease in jump height (Young & Elliot, 2001; Young & Behm, 2003)
Decrease in sprint time (Fletcher & Jones, 2004; Nelson, 2005)
Decrease in muscle activation (Rosenbaum & Hennig, 1995; Behm, 2001)
Decrease in reaction time (Behm, 2004)
Decrease in movement time (Behm, 2004)
Decrease in balance (Behm, 2004)
All this research led people to shift away from static stretching in favor of dynamic
stretching, from which a strong cultural bias soon developed (Judge, 2020).
Stretch Progression: Low Lunge with Hip External Rotation and Thoracic Spine Rotation
4
CULTURAL BIAS
When looking at the landscape of the fitness industry and the sports world, a strong
cultural bias developed against static stretching and in favor of dynamic stretching for
the last 25 years (Judge, 2020).
Many coaches, trainers and other fitness professionals were so concerned with the
performance impairments that could occur with static stretching that many, if not most,
just chose to avoid the technique altogether as evidenced by a survey of American
Soccer Coaches wherein 134 coaches from a total of 195 in the survey, refused to
include static stretching within their warm-up protocol for training or competition (Judge,
2020).
This cultural bias even made its way into mainstream media as reputable publications,
including the New York Times and Scientific American, posted articles and videos that
advised against the use of static stretching with sensationalist headlines such as
Stretching: The Truth.
As the world sank into the Digital Revolution, a flood of articles or videos railing against
the use of static stretching proliferated on an array of websites from www.physiopedia.com to www.medium.com and many other in between, including YouTube, which
is one of the world’s largest search engines behind Google.
5
Much of this new content would support their bias against static stretching with casual
references to studies, while others may have even cited specific studies, all of which
most likely strengthen their influence on their audience.
At the same time, much of this new content would sensationalize their message with
statements such as “stretching is killing your gains,” “definitely disrupt my motor pattern”
and “you’re asking for trouble.”
However, most of this new content lacked (and continues to lack) objectivity, fairness
and accuracy as very few articles, videos or social media posts would specify the
durations of the static stretches that were used in the many of the studies that
demonstrated impairments in performance, which is an important parameter to consider
when using this exercise technique.
To make matters worse, this cultural bias and negative rhetoric against static stretching
still persists to this day, i.e. the day that this book is being written, and are freely
disseminated with proper acknowledgement of numerous studies and reviews that
contradict their main point that static stretching is bad for you.
Social Media is home to much of the cultural bias surrounding static stretching.
6
DEFINING TERMS
In order to set the record straight, this book needs to define several terms that will
ultimately help to describe how, when, and why static stretching could be used in either
rehab, prehab or training.
Prehab-Rehab Spectrum
Static Stretching is typically used in either a rehab or prehab context with the main
objective of restoring functionality to the body and improving both the quality and
efficiency in one’s movement.
Even though rehab and prehab share the same intention, it is important to distinguish
the protocols as being different interventions with a distinct separation, which is a legal
barrier.
Rehabilitation involves a medical diagnosis and intervention of an injury that should only
be administered by a licensed practitioner.
Prehabilitation, or prehab for short, can span across a few different program objectives,
which could be simultaneously addressed within the same prehab routine.
7
The various prehab objectives include movement re-education or corrective exercise
programs, injury prevention strategies and performance enhancement protocols, such
as warm-ups protocols or movement prep routines, active rest sequences during a
training, practice or an event, and cool down routines.
Altogether, rehab and prehab strive towards the same destination of improving
movement quality and longevity, which is why it’s fair to say that they exist on a
spectrum.
Training
Even though the human body is amazing in many ways, one of its faults is the inability
to maintain a certain level of capacity for movement. For example, if the body stops
running on a regular basis, it will lose its capacity to run fast as well as run far.
Training is the process of developing and maintaining specific capacities of movement,
which can be expressed as a variety of strength qualities, the main ones being strength,
power, and endurance (Bompa, 1999).
Training differs from rehab and prehab regarding the focus that is placed on developing
and maintaining strength qualities while the latter is focused on functionality or quality of
movement.
At the same time, rehab and prehab can enhance the effects of training, which will be
illustrated later in the book with a few examples of static stretching.
Training develops Strength Qualities:
Hypertrophy, Maximum Strength, Power/Speed, Power/Speed Endurance
and Muscular Endurance: Short, Medium or Long (Bompa, 1999).
Practice
The last category of physical activity is practice, which is the process of developing and
maintaining specific skills, such as shooting a basketball, executing an Olympic lift, or
running a race.
In addition to skill, practice also helps to develop effective strategies around how, when,
and why to perform a given skill.
Practice is also the place where the individual can learn how to integrate certain tools,
such as static stretching, into their strategy in order to refine and improve the execution
of their skill, which can be illustrated a little later in this book.
Static Stretching
Now, you probably have a good idea of what static stretching is, especially if you are
reading this book. Or perhaps you have a vague idea of what it is due to how many
ways it may have been explained to you over the years.
8
Here is one of the most comprehensive definitions of static stretching that can be found
in the scientific literature:
Static Stretching involves a controlled continuous movement to end
Range-of-Motion (ROM) of a single joint or multiple joints by either actively
contracting the antagonist muscles (i.e. active stretch) or by using external
forces such as gravity, partner, stretching aids (i.e. passive static stretch
with bands) [and] in the end position, the individual holds the muscles in a
lengthening position for a certain time. (Chaabene, 2019)
The essential component of a static stretch is positioning the joint(s) at the end of their
range of motion and maintaining that position for a period of time.
Parameters
There’s a fair amount of vagueness in this definition of a static stretch as well as the
simplified version of the definition, all of which points to a need to establish some
parameters.
A Parameter is a characteristic or trait of an object or process that can be quantified and
measured. These parameters shape the functionality of the object and/or the outcome
of a given process.
Static Stretching has a few key parameters that contribute to the effectiveness of the
technique and should be acknowledged in this process of defining the concept.
Parameters of Static Stretching
Purpose
Mode
Position
Duration
Intensity
Frequency
Let’s take a closer look at each one.
9
Simple Progression to a Rotated Forward Fold in Straddle.
10
Parameter: Purpose
The main purpose of static stretching is to increase range of motion through restoring
tissue extensibility, which many referred to as tissue flexibility, by articulating a joint or
group of joints and lengthening the associated muscles and connective tissues.
Improve Tissue Extensibility
Increase Range of Motion
Now, this increased range of motion may serve another purpose, such as contributing to
the development of a specific skill like pitching and hitting in baseball or executing a
roundhouse kick in martial arts. Conversely, an increase in range of motion of a
particular joint may contribute to the overall purpose of a rehab or corrective exercise
program that aims to eliminate dysfunctional movement patterns.
The targeted purpose of increased range of motion can contribute to other objectives in
rehab-prehab, training, and practice.
Position-Specific Range of Motion
There are other modalities that can also increase range of motion, such as soft tissue
therapy, PNF stretching and dynamic stretching, all of which can certainly be used at
various places within rehab, prehab or training.
In fact, there are conflicting findings from the research as to which modality is the best
to increase range of motion. Yet, when it comes down to position-specific range of
motion, static stretching seems to be most effective technique (Samson, 2012; Murphy,
2012; O’Sullivan, 2009)
Position-specific range of motion represents the biomechanical geometry of certain
positions, such as the middle splits in gymnastics, a front slap kick in martial arts, or the
front rack position in a clean.
Each of these positions requires specific ranges of motion from several different joints
simultaneously held at the same time, which is a demand in movement that is best
served with static stretching as opposed to dynamic stretching or another modality
(Lima, 2019).
Positive Mindset
A review of the research concluded that many subjects in studies experienced positive
psychological effects from stretching, which could be beneficial to performance in
training or sports as well as to performance in life in general (Lima, 2019).
Due to the correlation between static stretching and a positive mindset, it would be fair
to list psychological benefits as another purpose for this technique.
11
Recovery and the Prevention of DOMS
Conversely, many people will practice static stretching, especially at the end of a
training session or event, with the purpose of facilitating recovery and/or preventing
delayed on-set muscle soreness (DOMS).
Unfortunately, the current literature does not reveal any significant evidence that
supports the notion that static stretching can aid recovery from training or competition,
nor can static stretching prevent DOMS (Afonson, 2021).
However, performing static stretching after training or events can still be beneficial in
regards to increasing range of motion, creating position-specific ranges of motion, and
fostering a positive mindset.
Parameter: Mode
Another parameter of static stretching refers to the way the position of the stretch is
created and held for the prescribed amount of time, which is referred to as mode.
The mode of a stretch has gotten a bit of attention recently as many fitness
professionals have been advocating for the use of active stretches over passive
stretching.
Active Stretch
An individual is performing an active stretch when the position is created with internal
force or muscle activation of the antagonist muscles that pull the targeted muscles into
a lengthened state.
Passive Stretch
An individual performs a passive stretch when using external forces, such as gravity,
props like a yoga strap or a partner, to position the body and lengthen the targeted
muscle groups.
Active Stretch = Internal Force and Muscle Activation
Passive Stretch = External Force
As mentioned before, many fitness professionals have been advocating to use active
stretches over passive stretches in order to help develop strength and Motor Control
through the range of motion that the stretch creates. However, more research is
recommended to support this assertion.
On the contrary, Thomas et al. (2018) conducted a meta-analysis that compared active
and passive stretching and reported that passive stretching increased range of motion
12
on a mean of 18.2% compared to a mean of 17.7% for active stretching. Hence, the
debate over Passive or Active Stretching may be a null point regarding Range of
Motion.
Combination
Most stretches are a combination of Active and Passive Modes as this parameter of
stretching represents a spectrum of muscle activation. The more muscle activation used
to create the position of the stretch, the more active the stretch.
However, integrating more muscle activation into a stretch does not necessarily mean
making the stretch more effective. Regressing the level of muscle activation while
performing diaphragmatic breathing can increase parasympathetic nervous system
activation, which may trigger a stress-relaxation in the muscles, tendons and connective
tissues that creates a larger range of motion while fostering a positive mindset (Tracey,
2019).
In the end, everyone must maintain a level of curiosity and be willing to explore different
variations in the mode of the stretch in order to achieve the desired outcome of
increased range of motion.
Parameter: Position
Arguably the most important parameter, the position of the body while performing a
static stretch is very influential to the overall outcome of the exercise.
Position refers to how the body segments are arranged in relation to one another, and
this alignment determines the amount of displacement or lengthening of the muscles
involved in the stretch. More importantly, the main objective with positioning is
maximizing the displacement within the targeted muscles, which requires a precise
understand of where the origin and insertion points are in those muscles (McGovern,
2017).
Origin and Insertion Points
Every muscle is attached to either a boney structure or a strong fascial structure, such
as the thoracolumbar fascia, which spans across the lower back and connects the
latissimus dorsi to the spinal column and pelvis.
The muscle’s connection points to either bone or fascial elements are called origin,
typically the point most proximal or closest to the center of the body, and insertion, the
point most distal or farthest from the center of the body.
The goal of each stretch should be to maximize the distance between origin and
insertion points in order to lengthen the targeted muscle and increase the Range of
Motion.
13
Adjusting Positions
This concept of displacement may seem relatively simplistic as all one needs to do to
effectively stretch a specific is to understand where the origin and insertion points are
located for the targeted muscle.
In fact, this was demonstrated back in 1992 with a study that evaluated the effect that
the pelvis’ position had on lengthening the hamstring. This study had one group perform
a hamstring stretch with the pelvis in anterior tilt and another group with their pelvis in
posterior tilt, for which there was a significant difference in the results (Sullivan et al.,
1992).
Adjusting the position of a stretch and finding the optimal alignment that lengthens the
targeted muscles requires two main elements: knowledge of the origin and insertion
points as well as some creativity.
Sullivan et al. used variations of anterior and posterior pelvic tilt in static stretches for the hamstrings to
demonstrate the importance of body segment positioning regarding increasing range of motion.
Parameter: Duration
Many people are concerned about stretch-induced impairments in performance, for
which this next parameter of duration is extremely important to understand and monitor
while practicing static stretching, especially before or during training, sport or other
types of physical activity.
Duration refers to the amount of time that a stretch is held.
14
Impairments on Performance
As previously mentioned, several studies cited evidence to how performing static
stretching before physical activity could impair an individual’s performance, especially in
the expression of strength, power, speed, reaction time, movement time, and balance.
(Behm, 2021).
The discovery of these stretch-induced performance impairments came around the turn
of the 21st Century and created a shift away from static stretching towards dynamic
stretching as well as the basis for the negative cultural bias regarding stretching that
exists today (Chaabene, 2019).
However, the discovery of stretch-induced performance impairments had also led to a
wave of research that examined the mechanism and parameters that negatively
impacted performance, for which stretch duration was targeted by many studies.
Two Types of Duration
Researchers would soon divide stretch duration into two categories based on the
parameter’s impact on performance, one of which was insignificant while the other was
significant at creating impairments.
Two Types of Stretch Duration:
Short-Duration Static Stretching = less than 60 seconds
Long-Duration Static Stretching = more than 60 seconds
Research has consistently demonstrated that short-duration static stretching (SD-SS)
did not yield a significant negative effect on performance, especially when included
within a full warm up protocol that features an aerobic warm-up, dynamic stretching and
skill activation (Chaabene, 2019).
Conversely, research showed that long-duration static stretching (LD-SS) did have a
significant effect that led to the impairment of performance, which could occur even
when LD-SS was combined with other techniques such as dynamic stretching or skill
activation exercises (Chaabene, 2019).
Short-Duration Static Stretching = no significant impairments on performance
Long-Duration Static Stretching = significant impairments on performance
Mechanism of Impairment
While combining short-duration static stretching (SD-SS) with aerobic activity and/or
activation exercises may offset potential impairments, long-duration static stretching
(LD-SS) continued to produce impairments in performance, which prompted some
researchers to examine the mechanism for impairment.
15
Unfortunately, research has not been conclusive in identifying the mechanism for
impairment, but it has suggested that impairments in performance occur due to: mental
energy deficit (mental fatigue) in relation to high cognitive demands involved in LD-SS;
sympathetic inhibition caused by a reduction in persistent inward currents (PIC) that
stimulate motor output; titin realignment within the sarcomere; and/or force dissipation
through muscle chains (Behm, 2021).
Possible Mechanism of Impairment
Mental Fatigue
Sympathetic Inhibition
Titin Realignment
Force Dissipation
Repetitions
Static Stretching can be performed in repetitions or multiple bouts of stretching, as
opposed to a single attempt, which has been shown to be effective in regards to range
of motion, injury prevention and performance enhancement.
Gajdosik et al. (1991) demonstrated that repetitions of a 15s static stretch could
significantly increase range of motion. Additionally, Lima et al. (2019) found that
performing shorter repetitions of static stretch (9 repetitions of 5s) will still equate to the
same increase in range of motion of longer repetitions (3 repetitions of 15s) when the
stretch volume is equal.
Another study suggests that performing repetitions of static stretching can also reduce
the accumulation of reactive oxygen species (ROS), which can lead to the occurrence
of tissue damage through oxidative stress. The repetitions of static stretching may allow
for blood reperfusion in the muscles and connective tissues, which can clear out
metabolites that cause tissue damage as well as improve performance by providing
more nutrients to working tissues (Trajano, 2014).
Additionally, performing repetitions of static stretches while training or performing may
also reduce the risk of injury as demonstrated in a study that involved Australian Rules
Football Players. Verrall et al. (2005) required players to perform static stretches on
their hamstrings in frequent intervals during training and practice, as well as the end of
every session while in a fatigued state. The stretching protocol led to a significant
decrease in hamstring injuries per 1,000 hours of playing time, for which the authors
suggested that the stretching, especially in a fatigue state, lead to more tissue
resiliency.
Stretch Volume
Repetitions of static stretching will contribute to the stretch volume, which is the
cumulative duration of stretching across two metrics: session stretch volume and weekly
stretch volume.
16
Session Stretch Volume
Several studies suggest that session stretch volume is as important to monitor because
the accumulation of stretch duration may have negative effects on performance (Young,
2006; Behm, 2011; Paige, 2012; Murphy, 2012).
Consequently, Murphy et al. (2012) recommends limiting the stretch volume within a
given session to less than 90 seconds in order to avoid impairments in performance.
This premise is supported by Murphy et al. (2012), wherein subjects performed 6s SDSS 6 times to create a total cumulative duration or stretch volume of only 36s, a dose
that did not lead to any impairments of performance in countermovement jump height,
movement time or balance.
Weekly Stretch Volume
Tallying the total of time spent stretching during a given
week is represented by weekly stretch volume, which may
have much more significance to range of motion as
opposed to session stretch volume (Thomas, 2018).
Thomas et al. (2018) proposed that the amount of time
spent stretching in each session will not significantly
increase range of motion as opposed to the amount of time
that is spent stretching during the week.
Weekly Stretch
Volume Equation
Number of Repetitions
X
In a meta-analysis of static stretching, Thomas et al.
(2018) proposed that a minimum of 5 minutes in weekly
stretch volume per muscle group is required to significantly
increase the range of motion.
Duration of
Repetitions
However, there are conflicting findings regarding Range of
Motion and weekly stretch volume wherein Davis et al.
(2005) and Ross et al. (1999) propose that a small
cumulative duration of 150s per muscle group will
significantly increase range of motion.
Frequency of Stretch
Sessions
More research is needed to understand the relationship
between stretch volume and range of motion.
X
=
Weekly Stretch
Volume
Parameter: Intensity
From anecdotal evidence, this next parameter of intensity seems to get most of the
focus and attention when it comes to static stretching. Meanwhile, the scientific
literature is far from uniform and comprehensive.
17
Intensity in a stretch can be described as the individual’s perception of sensation that
arise while preforming the exercise, which is typically measured on a scale of discomfort
or pain.
Uniformity
Unfortunately, discomfort and pain are both subjective, which means that each person
will interpret the sensations from any stretch in a unique way. The subjective nature of
intensity makes research on this parameter difficult to orchestrate (Weppler, 2010).
To make matters worse, there is a lack of uniformity when it comes to defining the
measurements for intensities. Some studies will ask subjects to report the point where
they experience “discomfort” while others may use the term “pain,” which may differ
from person to person. Additionally, some studies ask subjects to report the point
“before the onset” of discomfort or pain, while others may instruct subjects to report the
point “where” discomfort or pain begins (Weppler, 2010).
Importance
Fortunately, one study demonstrated that low intensity, i.e. low discomfort, was just as
effective as high intensity, i.e. high discomfort, at increasing range of motion, which
helps to disqualify the importance of intensity when it comes to static stretching (Lima,
2019).
Additionally, a few studies concluded that high-intensity static stretching was not a
viable strategy in pre-exercise or pre-activity protocols due to their correlation to
impairments in performance (Young, 2006; Manoel, 2008; Beedle, 2008; Lima, 2019).
These findings imply that increasing the intensity of a static stretch is not an important
objective to prioritize, especially before training, sport, or physical activity.
Conflicting Findings
At the same time, another study suggested that an increase in intensity correlated with
an increase in range of motion due to increased musculotendinous unit (MTU)
compliance, and also helped maintain high levels of performance once the stretch was
completed due to sympathetic activation of the autonomic nervous system (Takeuchi,
2020).
Personal Preference
For now, the intensity levels of a static stretch might be best fitted to an individual’s
personal preference until more research can help provide a more definitive perspective
on this parameter.
Parameter: Frequency
This book recommends an individual to use a level of intensity that fits within their own
personal preference as it may have an indirect effect on this next parameter, frequency.
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Frequency refers to the number of stretching bouts performed in a given time period,
which is usually a week. It is commonly referred to as how often a person stretches, and
it may be one of the most important parameters in regard to both range of motion and
performance.
Stretch Frequency = How Often Stretching is Performed
More Often is Better – Range of Motion
Regarding range of motion, Thomas et al. (2018) proposed a frequency of 5x per week
will significantly increase range of motion while Cipriani et al. (2012) demonstrated that
a stretch frequency of 6x per week was more effective than a stretch frequency of 3x
per week. In a narrative review, Lima et al. (2019) proposed that stretching everyday
would be better than 6x per week.
More Often is Better – Performance
Research also suggests that habitual stretching, i.e. stretching with a relative high
frequency for years, can also lead to improvements in performance through adaptations
of the individual’s motor behavior and physiology.
Performing stretches with a high frequency for years “may have induced plastic (semipermanent) changes in their elastic structures. These changes in their elastic structure
may protect their muscles from stretching-induced decrements when the task is specific
to their training” (Lima, 2019).
In addition to possible plastic changes in an individual’s physiology, the individual’s
stretch tolerance would most likely increase as well, leading to a larger range of motion
and the opportunity to develop motor behavior strategies to use the increased range of
motion more effectively (Lima, 2019).
Population Bias
Habitual stretching may help individuals respond to stretching differently than those that
do not have the same type of stretch frequency.
Lima et al. (2019) suggested that “populations that have been exposed to stretching
interventions since an early age, such as dancers, figure skaters and gymnasts, may
respond differently to stretching effects in muscle performance” and “although
prolonged static stretching, i.e. long-duration static stretching, can cause acute muscle
performance impairments in populations that do not stretch very often, it may still be
one of the superior techniques to improve flexibility in populations that stretch on a daily
basis.”
Importance
Altogether, stretch frequency can be argued to be one of the most important parameters
to consider in regard to the effectiveness of static stretching, for which more research is
necessary to clarify optimal minimal prescriptions for the technique.
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Parameters: Recap
The parameters or unique characteristics that specifically define each static stretch are
important to understand since they yield an enormous impact on the effectiveness of the
technique. These parameters are categorical and contain a spectrum of qualities that
can be adjusted, such as shortening the duration of a stretch and/or stretching more
often during the week, both of which would help to increase range of motion while
limiting the possible impairments to performance.
Parameters of Static Stretching:
Purpose
Position
Mode
Duration
Intensity
Frequency
This book will explain how to effectively manage and change these parameters through
the ABC Approach in order to help make static stretching more effective.
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MECHANISM FOR CHANGE
Research has well established the premise that static stretching can increase range of
motion. However, research has not be able to definitively define the mechanism
involved or how these changes in range of motion actually occur.
There are two prevailing theories around the mechanism for change in range of motion
that occurs from performing a static stretch.
Theories of Mechanism
Mechanical Theory
Sensory Theory
Although researchers have been intrigued with each theory, studies are pointing to one
theory as the main mechanism for change.
Mechanical Theory
Goldspink et al. (1977) used an immobilization stretch on dead rats that led to an
increase in protein synthesis. The resulting tissue deformity was believed to be
sarcomeregenesis, which is the creation of additional sarcomeres to increase the length
of a muscle fiber.
This study led others to investigate the correlation between static stretching and tissue
deformity, which is the basis of the Mechanical Theory for an increase in range of
motion.
Langevin et al. (2005) were able to demonstrate tissue deformity from static stretching
on mice ex vivo and in vivo, as the stretched tissue became more “sheetlike” as
opposed to “dendrite-like” or branch shaped in regard to the alignment of cells within the
tissue.
These findings helped to shape the Mechanical Theory, which proposes that the
viscoelastic properties of the musculotendinous unit (MTU) can experience deformity
and plasticity during a static stretch (Weppler, 2010).
More specifically, the MTU cycles through the stress-relaxation process, wherein the
tension within the tissue dissipates due to an external force, resulting in creep, or the
change in shape of the tissue.
Hypertrophy
The findings from Goldspink et al. (1977) and Langevin et al. (2005) had also led some
to suggest that static stretching would induce muscular hypertrophy, either through
sarcomeregenesis or through an increase in protein synthesis that led to increased
muscle thickness.
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Over the next few years, several studies examined the relationship between
hypertrophy and static stretching. However, no study was able to demonstrate that
static stretching would cause sarcomeregenesis or increased muscle thickness in
humans without an external load added to the stretch or when static stretching was
combined with resistance training (Nunes, 2020).
Sensory Theory
In contrast to the Mechanical Theory, the Sensory Theory was formulated on the
premise that an individual’s perception of discomfort within a stretch, i.e. stretch
tolerance, would change over time due to exposure to the stretch (Weppler, 2010).
The Sensory Theory is rooted in motor behavior as opposed to physiology and just as
an individual can learn complex motor skills, such as juggling or a dance choreography,
an individual can grow more tolerant to sensations of discomfort while stretching, which
in turn allows for the stretch to increase in range of motion (Weppler, 2010).
The Sensory Theory seems to be the most probable mechanism for change in Range of
Motion from stretch interventions (Freitas, 2017).
More Research
Even though some studies suggest that the Sensory Theory is the prevailing
mechanism for change in range of motion from static stretching (Freitas, 2017), more
research is necessary as other studies have demonstrated changes in fascial length
(Freitas, 2015) and other studies suggest that there are sensory processes occurring
within the connective tissue that still have not been discovered yet (Langevin, 2021).
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APPLICATIONS FOR
STATIC STRETCHING
From rehab to prehab and from training to cool downs, static stretching is a viable
technique to use to increase range of motion, create position-specific range of motion,
foster a positive mindset, increase proprioception, improve musculotendinous unit
compliance, spread the training effect across more tissues in the body and assist in
hypertrophy goals through increased muscle thickness.
Perhaps this extensive list of applications gives the impression that static stretching is
the Swiss Army Knife of exercise techniques, but this would be misleading. It’s
important to remember that any exercise intervention needs to be contextual
appropriate for the individual, which would depend on the individual’s training goals,
previous experience and efficacy as well as all training contraindications and medical
history.
This book will describe several contexts in which static stretching can be applied as an
effective exercise intervention, starting with rehab and corrective exercise programs.
Rehab-Prehab Spectrum
As previously mentioned, rehab and prehab exist on a spectrum that serve the same
ultimate objective of improving functionality and quality of movement.
On one side of this spectrum is rehabilitation, which is a medical procedure bounded
with legal constraints, including professional licenses to diagnosis and treatment. On the
other side of this legal threshold are corrective exercise programs, which mimic
rehabilitation in many ways, except for one important factor: the presence of a
diagnosed injury.
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Rehab
Injuries can span over many different categories, from ruptures and fractures to strains
and sprains. These injuries can be diagnosed or identified, from which a medical
intervention can begin.
Rehabilitation is the medical intervention of an injury, which may involve the use of
static stretching if the medical professional believes it would be an appropriate and
effective technique for treatment.
Many rehab programs have used static stretching to help restore tissue extensibility
(muscle length) and increase either general range of motion or position-specific range of
motion, such as restoring ankle dorsiflexion after the injured foot had been immobilized
due to an Achilles tendon tear.
If a rehab program used static stretching within the treatment protocol, it would most
likely be used alongside of other techniques as it is in the Janda Approach, which was
created by Phil Paige PT, ATC and featured the used of static stretching followed by a
series of 3s isometric contractions to help strengthen tissue from the new Range of
Motion. The Janda Approach would also typically involve sensorimotor training to help
increase proprioception as part of the treatment protocol (Paige, 2010).
Rehab is concluded when the patient is either cleared or discharged by the medical
professional. When a patient is cleared, the medical professional is figuratively giving a
stamp of approval to resume physical activity, a process that is very common in sports.
Conversely, a patient may be discharged from rehab when the medical professional had
deemed that the risk of future injury and harm has been minimized to an appropriate
level. However, the patient may be advised to continue with some aspect of the rehab
intervention on their own, which is commonly referred to as post-Rehab protocols and
may certainly include static stretching among other exercise techniques.
Corrective Exercise Programs
Directly on the other side of the diagnosed injury threshold on the Rehab-Prehab
Spectrum is where Corrective Exercise Programs exist.
Corrective exercise programs have the same objective as rehab, which is to improve
the functionality and quality of an individual’s movement. However, there is no medical
diagnosis of an injury with a corrective exercise program. If there is an injury, the proper
procedure would for the individual to receive rehab with a medical professional.
Corrective exercise programs involve an assessment of an individual’s posture and
movement in order to design an exercise program that would help restore functionality
and quality to movement.
Additionally, it is common for a corrective exercise program to shift the biomechanical
alignment and execution of specific posture or movement patterns that consequentially
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reduce the mechanical strain on a given tissue or joint structure and lessen the
discomfort or pain an individual may experience on a chronic basis. However, these
corrective exercise programs are not designed to treat any injuries, from sprains and
strains to fractures and ruptures.
Corrective Exercise Programs are not Rehab.
Corrective Exercise Programs can help to prevent injury and discomfort by restoring
and/or optimizing how an individual habitually uses their body.
Janda
Dr. Vladimir Janda was a physician, who was crippled by polio in the early half of the
20th Century, and that experience propelled him to spend the rest of his life trying to
help malalignments in people’s posture and movement (Paige, 2010).
Janda’s concept of muscle imbalance represent the fundamental premise for
malalignment and compensation in the body. Sometimes referred to as a strength
imbalance, a muscle imbalance is characterized by an overactive and/or tight muscle
group coupled with a weak and/or lengthened muscle group on the opposing side of the
same joint. The disparity in strength and length for these opposing muscle groups would
create dysfunctional movement at the associated joint, which may lead to a chain
reaction of dysfunction through the rest of the body (Paige, 2010).
Janda also asserted that a muscle imbalance would lead to a predictable pattern of
dysfunction in the body, which is commonly referred to as a compensation pattern.
Janda’s upper cross syndrome and lower cross syndrome have evolved to become two
of the most well-known compensation patterns that numerous corrective exercise
programs seek to address, many of which use static stretching as part of the
intervention.
Spinal Alignment in Middle Aged Woman
In a recent study concerning corrective exercise programs, Kim et al. (2019) compared
the Janda Approach to the use of static stretching alone regarding reducing pain or
discomfort and improve the spinal alignment in a group of middle-aged women.
As mentioned previously, the Janda Approach combines static stretching with a series
of isometric strength exercises in order to increase range of motion and then develop
strength through that range of motion.
In Kim et al.’s (2019) study, the Janda Approach protocol consisted of three 15s static
stretch followed by five 3s isometric contraction at 100% Maximum Voluntary
Contraction (MVC). While both protocols used static stretching, The Janda Approach
was more effective at improving spinal alignment and reducing discomfort as compared
to static stretching alone as the isometric strengthening exercises appeared to increase
the subjects’ capacity to maintain the changes in spinal alignment.
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NASM Improves FMS Scores
In another study, Jafari et al. (2020) used the National Academy of Sports Medicine
(NASM) Corrective Exercise Protocol to improve the Functional Movement Screen
(FMS) score of 225 firefighters from an average of 10.6 to 17.6 in a period of 8 weeks.
The NASM Corrective Exercise Protocol features four main phases, which are:
Inhibit, Lengthen, Activate and Integrate.
Static Stretching was implemented during the lengthen phase to restore tissue
extensibility and length to the muscles that were assessed as either tight and/or
overactive, which is terminology that NASM adopts from Janda’s concept of Muscle
imbalance (Jafaria, 2020).
Even though static stretching was gradually used less as the corrective exercise
program progressed, the objective of the lengthen phases, which is to restore tissue
extensibility and increase range of motion, was integral to the improvements in the
firefighters’ FMS scores (Jafaria, 2020).
Older Adults with Low Back Pain
Another study primarily featured static stretching for the first two weeks of the corrective
exercise program that aimed to improve gait and reduce low back pain in adults
between the ages of 65-75 years old (Madadi-Shad, 2019).
The program primarily focused on static stretching during the first two weeks to provide
for a larger range of motion for the subsequential strength training exercises that aimed
to shift alignment in posture and gait (Madadi-Shad, 2019).
Altogether, the sequence of stretching and strengthening had led to an improvement in
gait efficiency as well as a decrease in the subject’s disability score that correlates with
the reduction of low back pain (Madadi-Shad, 2019).
Many Types of Programs
Although there are many different types of corrective exercise programs, each program
serves the same purpose of improving the functionality and the quality of an individual’s
movement and/or posture. Many programs utilize static stretching, while others may not.
The inclusion of static stretching will all depend on the context of the individual’s needs
as well as the practitioner’s skillset and available resources.
Injury Prevention
Static stretching can also be used in injury prevention or injury mitigation protocols.
MTU Compliance
In an injury prevention protocol, one of the main objectives for static stretching is to
increase the musculotendinous unit (MTU) compliance, which impacts the muscle and
26
connective tissue’s ability to lengthen under tension and absorb force. Force absorption
is a frequent demand in many sports, especially power and speed sports, which makes
an individual’s degree of MTU compliance and important issue to address in regard to
reducing the risk of injury.
Range of Motion and Positioning
Static stretching can also be used to prevent injury by ensuring that the individual has
an adequate range of motion for a task-related movement patterns and positions, such
as enough ankle dorsiflexion and toe extension to allow for optimal toe-off phase in
running.
Static stretching can also be used to create enough wrist extension, scapular
protraction, and shoulder flexion for the front rack position, as well as enough hip, knee
and ankle flexion for the bottom of a squat position, all of which fundamentally compose
the receiving position in an Olympic clean.
Many sports feature the skill of throwing, swinging, or shooting, all of which need an
adequate range of motion in the Posterior Oblique Sling (POS) for both speed and
accuracy. Static stretching can be used to increase and maintain the required range of
motion in the POS, which consists of the latissimus dorsi and the contralateral gluteus
maximus and to improve performance while also reducing the risk of injury, such as
muscle strains, tendonitis, or low back pain.
Research Supporting Injury Prevention
There have been numerous studies that have looked at the correlation between static
stretching and injury prevention, including a systematic review, which indicated that
static stretching created a 54% reduction in the risk of acute muscle injuries, including
muscle tears and strains (Behm, 2015).
Halftime Stretching in High School Football
One study focused on the correlation of static stretching and injury prevention within the
context of high school football. In this study, several high school football teams used a
static stretching protocol at halftime and significantly decreased the number of soft
tissue injuries, i.e. sprains and strains, during the third quarter of the game (Bixler &
Jones, 1992).
Hamstring Strains in Australian Rules Football
Another study used static stretching to help prevent hamstring injuries in Australian
Rules football. During this study, players were asked to periodically stretch their
hamstrings as much as possible during training, practice, or games. Then the players
were also asked to perform hamstring stretches at the end of training, practice, or
games, especially when in a fatigued state (Verrall, 2005).
The end result was a significant reduction in hamstring strains per 1,000 hours of
playing time, for which the authors of the study suggested that stretching the hamstrings
27
in a fatigued state may have actually strengthened those tissues and made the
hamstrings more resilient to muscle tears or strains (Verrall, 2005).
Risk of Injury in Army Recruits
Another study examined the relationship between ankle dorsiflexion and injury in a
group of 1093 Army recruits during a 12-week training program, for which the authors of
the study concluded that individuals with poor flexibility were 2.5 times at risk for injury
compared to individuals with average flexibility and 8 times at risk for injury compared to
individuals with high flexibility (Pope, 1998).
More Research Needed
Even though the aforementioned studies promote a positive correlation between static
stretching and injury prevention, there is conflicting evidence that indicates that the use
of static stretching is not effective at preventing overuse injuries (Woods, Bishop &
Jones, 2007) nor does static stretching seem to lead to injury prevention in endurance
activities (Behm, 2015).
Due to these conflicting findings, more research is needed to definitively understand
how static stretching can assist with the goal of injury prevention.
Positive Mindset
Many people can provide anecdotal evidence where static stretching had made them
feel better both physically and mentally. In fact, it may be one of the motivating factors
to why some many individuals take a yoga class.
Of course, a person’s experience may not be an accurate or reliable sway of
understanding the relationship between static stretching and one’s mental state.
However, one narrative review of static stretching does suggest that the technique is
helpful in fostering a positive mindset (Lima, 2019).
In one study, subjects reported a positive psychological effect from static stretching that
helped the “individuals [feel] more confident of achieving high performance” within their
given sports-related task. (Blazevich 2018)
More Research Needed
This book was not able to find a substantial cohort of studies that examined the
relationship of static stretching with a positive mindset. Therefore, more research is
recommended, especially due to the high prevalence of chronic stress that exists within
the modern lifestyle.
Increased Proprioception
Proprioception is part of the body’s Interoception, which is broadly defined as the
“sensory perception and awareness of the position and movement of the body.” More
28
specifically, proprioception typically refers to the “ability to sense whether a joint is
moving in one direction versus another” (Langevin, 2021).
In the big picture, proprioception is fundamentally integral to survival, as evidenced in
the ability to catch oneself when slipping on ice or a slippery surface. Within the scope
of rehab, prehab and training, proprioception is essential to an individual’s movement,
coordination and skill development.
Through proprioception, the body is continually taking in important information from the
environment, which the nervous system will then interpret, evaluate and respond to in
accordance with specific tasks, objectives or goals.
Motor Behavior can be simply expressed as the synergistic relationship of
proprioception, the process of afferent signals carrying input to the spinal cord and
brain, and motor output, the process of the brain and spinal cord disseminating efferent
signals to various organs or tissues, including the muscles, in order to initiate specific
biological processes or coordinate movement and positions.
Research has demonstrated that the body has mechanoreceptors within the joint
capsules and tendons that are sensory receptors funneling afferent signals and
proprioceptive input to the nervous system. There are also sensory receptors called
muscle spindles, in the belly of muscles that provide proprioceptive input to the nervous
system. Yet, research is also indicating that there are more sensory receptors located
deep within the facia, or connective tissue that envelops and organizes muscle tissues,
that have not been discovered yet. However, some researchers attest to sensations of a
simple stretch as evidence that these sensory receptors are within these tissues and
providing proprioceptive input to the nervous system (Langevin, 2021).
Static stretching can stimulate these unfound sensory receptors, as well as activate the
mechanoreceptors within the joint capsule and tendons, all of which can increase the
flow of proprioceptive input back to the nervous system.
Improving Neuromuscular Coordination
As previously mentioned, proprioception plays an integral role in motor behavior, for
which the information delivered to the brain through these afferent signals will greatly
influence how the body attempts to coordinate a movement or position.
In fact, an individual’s neuromuscular coordination can only be as good as the
information as the quality and quantity of proprioception that the nervous system
receives and interprets.
Therefore, increasing the amount of proprioception within an individual’s body will be an
integral objective of any rehab, prehab or training program that aims to improve
neuromuscular coordination or develop specific skills.
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Increasing Proprioception improves Coordination in:
Rehabilitation Programs
Corrective Exercises Strategies
Injury Prevention Protocols
Performance Enhancement
Skill Development
Fortunately, static stretching can assist in increasing proprioception by positioning joints
in end ranges to stimulate mechanoreceptors around joint capsules. Yet, static
stretching can increase proprioception by lengthening the muscles and connective
tissues to the point that a pulling sensation occurs, which is an indication that afferent
signals are being shuttled to the nervous system (Langevin, 2021).
As an advanced technique, an individual can create micromovements, or very small and
subtle movements while stretching in order to stimulate a larger array of sensory
neurons and provide even more proprioceptive input back to the nervous system
(Schleip, 2012).
However, these micromovements are recommended to be small and subtle wherein the
movement is no larger than an inch in displacement according to Robert Schleip, a
fascia researcher and the creator of the technique.
Reducing Pain and Discomfort
Increasing proprioception can also correlate with a decrease in myofascial pain and/or
chronic discomfort due to poor tissue remodeling in the body’s connective tissue.
The connective tissue tends to remodel itself into irregular tissue arrangements, which
are densely pack fibers in a chaotic format, to strengthen the tissue to bear high tensile
loads for longer durations. This remodeling pattern of the tissues will prevent
proprioceptive signals from arising from these tissues as the sensory neurons are not
easily activated (Langevin, 2021).
Ultimately, this tissue remodeling process can lead to sensory-motor amnesia, wherein
the lack of stimulation to the sensory neurons in that location leads to an absence of
proprioceptive input to the motor behavior processes in the brain, which can lead to
compensatory strategies, repetitive strain syndrome and overuse injuries in other
tissues that ultimately create pain or discomfort (Schleip, 2012).
Static Stretching, along with other mobilization techniques, can help to increase
proprioception as well as restore the gliding quality to these tissues, wherein the various
layers of muscle and connective tissue can more easily slide over on another and allow
the tissue to lengthen or shorten, all of which can lessen the occurrence of myofascial
pain or discomfort in the body (Langevin, 2021).
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Performance Enhancement
Contrary to what many people may believe, there are a few different ways that the use
of static stretching can enhance an individual’s performance in training, sport or life.
Warm-Ups or Movement Prep
For many, the terms warm-up and movement prep are interchangeable as both refer to
the deliberate process of preparing for performance by acclimating the individual to the
associated biomechanical, physiological, and neurological demands of the targeted
activity.
Main Components
There are four main components to a full warm-up or an effective movement prep
routine, which offer a synergy of effects that prepare the individual to perform.
Full Warm-Up’s Main Components:
• Light Aerobic Activity
• Static Stretching
• Dynamic Stretching
• Skill-Specific or Task-Specific Activities
Light Aerobic Activity to Start Warm-Up
Research recommends that a full warm-up start with light aerobic activity that is
sustained for a few minutes at an intensity of 40-60% of the individual’s VO2 Max, which
is a percentage of an individual’s maximum aerobic capacity, until the core temperature
increases and the individual breaks a light sweat (Wood et al., 2007).
The aerobic activity will help to decrease the muscle viscosity, or the stiffness of the
muscles, which allows for more gliding of myofascial layers and more lengthening in the
musculotendinous unit (MTU). When there is too much viscosity in the muscles, the
individual’s range of motion, proprioception, and reflexes are all limited (Wood et al.,
2007).
The aerobic activity will also help prime the nervous system to perform as the velocity of
nerve transmission increases, which leads to stronger muscle contractions and
improved coordination. Plus, there is an increase in cellular metabolism and oxygen
delivery, which prepared the tissues for the energetic demands of the upcoming activity
(Wood et al., 2007).
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Static Stretching in Warm-Up
Once the core temperature has been increased and the muscle viscosity (muscle
stiffness) has decreased, static stretching is recommended as the next component of a
full warm-up.
Static Stretching has been demonstrated to be effective at increasing range of motion in
an array of different studies (Behm, 2015).
The subsequential increase in range of motion will allow the individual to train or
perform throughout larger movement patterns and deeper positions, all of which helps
to spread the training effect, the occurrence of physiological neurological adaptations,
across more muscles and connective tissues (Kokkonen, 2007).
The result of training or performing through a larger Range of Motion is the possible
development of more strength, power or endurance in larger movement patterns or
deeper positions, which can lead to improvements in performance (Kokkonen, 2007).
Additionally, practicing static stretching during a full warm-up will increase
musculotendinous unit (MTU) compliance, which helps the muscles and connective
tissues to absorb more forces and reduce the risk of soft tissue injury during power or
speed activities (Behm, 2015).
Creating Position-Specific Range of Motion
As previously mentioned, static stretching offers an advantage over dynamic stretching
regarding the creation position-specific range of motion, such as the middle splits that
may be useful to a goalie in hockey (Murphy, 2012).
Using static stretching within this full warm-up protocol will help to address the positionspecific range of motion demands that will be integral to training and performance.
However, everyone will need to monitor the duration of these static stretches in order to
limit the risk of stretch-induced impairments in performance that may occur with longduration (≥60 seconds) static stretching (Behm, 2021).
Dynamic Stretching In Warm-Up
After all the designated static stretches are completed, the next phase of the full warmup protocol focuses on dynamic stretching, which consists of repetitions of controlled
movement through a specific range of motion or movement pattern (Behm, 2015).
Dynamic stretching features cyclical loading and unloading of muscles that facilitate
muscular contractions, enhance nerve conduction velocity and initiate enzymatic
activation and cellular metabolism, all of which prepares the body for the movements
demands of the upcoming training session or event (Behm, 2015).
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A deliberately organized progression of dynamic stretching will lead the individual
seamlessly into the final phase of the full warm-up protocol.
Skill-Specific or Task-Specific Activities in Warm-Up
In this final phase of the full warm-up, the individual will seek to prime their
neuromuscular coordination to perform well with a series of activation exercises that
introduce specific movement demands that relate to the skills used and/or tasks
performed in the upcoming training session or event.
This phase of the full warm-up will vary from activity to activity, as well as session to
session. However, there are many common themes that may be featured across a
variety of protocols, such as activation exercises for the hip, core, shoulder and
foot/ankle complex as well as proprioception stimulation, form running drills and stability
exercises.
The exercises in this final phase of the full warm-up will mimic many of the skills, tasks
and intensities that are featured in the training session or event.
Static Stretching Contributes to Skill Development
Static stretching can also assist the development of specific skills, including throwing,
kicking or locomotion, during a training or practice session.
Skills are coordinated movements that
aim to complete a given task, such as
shooting a jump shot in basketball,
throwing a curveball in baseball or
heading the ball in soccer. Additionally,
all skills require a certain level of
neuromuscular coordination,
physiological capacity, and strategy.
Static stretching can be integrated into
the training or practice session in order
to help maintain general and positionspecific range of motion that is integral
to both the neuromuscular coordination
and the physiological capacity of the
skill.
For example, static stretching can
assist neuromuscular coordination in
baseball when a pitcher utilizes short-
Pitching a baseball is a skill that requires
position-specific range of motion.
33
duration static stretches in intermitted cycles during training or practice to maintain the
range of motion through the Posterior Oblique Sling, i.e. the latissimus dorsi and
contralateral gluteal muscles, that allow for a full follow through on each pitch, which will
affect the trajectory of the ball.
These static stretches can also stimulate sensory receptors in the Posterior Oblique
Sling, which increases the proprioceptive input and can lead to subtle adjustments in
motor output and trajectory of the ball.
At the same time, static stretching can also assist the pitcher’s physiological capacity,
i.e. speed of the pitch, by reducing the buildup of metabolites within the Posterior
Oblique Sling, which may impair the rate that these muscles can eccentrically lengthen
and thus slow the speed of the pitch.
Static Stretching as Active Rest
Training and practice sessions should be challenging when designed effectively, and
performing static stretching as active rest can be beneficial in several different ways.
Just as with skill development, static stretching can be used as an active rest exercise
to maintain an adequate range of motion as well as to increase proprioceptive input,
both of which can assist in neuromuscular coordination, especially during training or
practice sessions that feature a substantial amount of repetitive movement patterns.
Additionally, static stretching can help to flush out the metabolites that buildup in the
muscles during a training or practice session. Although it is important to keep the
duration and volume of these static stretching limited as well as to pair these stretches
with a task-specific activation exercise in order to avoid stretch-induced impairments in
performance.
Lastly, performing static stretches as active rest exercises can help create some
positive psychological effects, which may foster a mindset that helps the individual to
endure the stress of the training or practice session as well as possibly improve
performance.
Training Effects
In Periodization, Tudor Bompa outlines the parameters for developing specific strength
qualities, such as power, maximum strength or endurance, through a periodized training
program that organized the training stimulus in a hierarchical pattern of phases.
The phases of periodization start with anatomical adaptation, commonly referred to as
prehabilitation, wherein the exercise selection and prescriptions aim to gradually
introduce intensity and complexity demands that will be featured in upcoming phases.
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This prehabilitation phase will also feature corrective exercises strategies, for which
static stretching may certainly play a major role as the training program seeks to
establish the required range of motion for future exercises and performance demands.
Similar to corrective exercise programs, the prehabilitation phase can last for several
weeks. Alternatively, some programs may feature a prehabilitation phase that spans for
only 1-2 weeks due to the individual’s adequate level of movement quality and general
conditioning (Bompa, 1999).
Training Effect: Hypertrophy
The next phase within a periodized program would focus on increasing the individual’s
cross-sectional area of the muscle as well as the muscle thickness or density of
contractile proteins within the muscles, with exercise prescriptions that stimulate
muscular hypertrophy.
Static stretching can be a useful tool to integrate within these hypertrophy phases,
which can span over a course of 6-12 weeks, depending on the individual’s specific
goals (Bompa, 1999).
Several studies have demonstrated that inter-set static stretching will help lead to an
increase in muscle thickness, which contributes to the training objective for these
hypertrophy phases (Trindade, 2020).
As with skill development and active rest,
it is important to monitor the duration of
inter-set static stretching as not to stretch
too long (≥60 seconds) and compromise
one’s performance in the resistance
training exercises.
Training Effect: Strength
The next phase in a periodized training
program focuses on developing
maximum strength, or the individual’s
ability to forcefully contract muscles
against heavy resistance.
During the maximum strength phases,
static stretching can improve positionspecific range of motion, which helps the
individual to create optimal positioning
for each exercise.
A Loaded Positional Static Stretch: Bottom on a
Kettlebell Goblet Squat
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Compensatory strategies are very common during this phase of training as the heavy
resistance can make execution of the exercise’s movement pattern rather difficult.
However, performing static stretching to help improve position-specific range of motion
can limit these compensatory strategies, especially if these static stretches are
performed with incremental load that allows the muscles and connective tissue to be
stronger at the end range positions.
During the maximum strength phase, short-duration stretches are recommended as a
few rounds of stretches with a duration of 5s can be effective at improving range of
motion with little risk to stretch-induced impairments in strength (Lima, 2019).
Static stretching can also reduce the musculotendinous unit (MTU) stiffness, which
would lead to faster muscle contractions velocities and improve the binding capabilities
of the contractile proteins, both of which can generate greater amounts of force that are
needed to work against heavy resistance (Mederios & Lima 2017; Chaabene, 2019)
Additionally, static stretching has also led to a 2.2% increase in muscle strength in
lengthened positions, which can assist in this Maximum Strength phase. Although, it is
important to note that static stretching has also led to a 10.2% decrease in muscle
strength in shortened positions (Behm, 2015).
Training Effect: Speed and Power
After completing the maximum strength phases of the training program, the next phases
attempt to convert the newly acquired strength gains into other strength qualities,
including speed and power.
The dimension of time becomes a focal point in this phase of training, wherein before in
the maximum strength phase, time was not a consideration. Maximum strength focuses
on total force generation. On the contrary, both speed and power focuses on generating
force within as little time as possible (Bompa, 1999).
The physiological mechanism for power and speed is also different from maximum
strength as the former relies much more on the elasticity of muscles, tendons and
connective tissues and the stretch-shortening cycle.
The Stretch-Shortening Cycle (SSC) utilizes the inherent elasticity of the muscles,
tendons and connective tissues to absorb and express kinetic energy in the same
manner that a rubber band can stretch and then snap closed. For the muscles, tendons,
and connective tissues to be elastic like a rubber band, the tissues need to be compliant
or mailable, meaning that these tissues need to lengthen easily, which is where static
stretching can assist.
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Static stretching can condition the muscles, tendons, and connective tissue to become
more elastic and compliant with persistent stretching over the course of weeks, months
and years. With more elasticity and compliance, the individual has more opportunities to
train more speed and power movements without the risk of injury. Thus, allowing for
more competency and efficacy in speed and power activities (Lima, 2019).
As mentioned previously, an increase in musculotendinous unit (MTU) compliance can
increase the velocity of nerve conductivity, which can improve proprioceptive input and
accelerate motor output, both of which can lead to enhancements in coordination during
speed and power activities (Mederios & Lima, 2017).
Ageing Individuals and recreational athletes are specifically recommended to perform
Short-Duration Static Stretching in conjunction with speed and power activities in order
to limit the risk of injury by improving the compliance of their muscles, tendons and
connective tissues (Chaabene, 2019).
Conversely, well-trained individuals and high-performing athletes need to use caution
when performing static stretching before and during training, practice or events as too
much of an increase in the MTU compliance may marginally impair their performance
(Chaabene, 2019).
To guard against stretch-induced impairments in performance, well-trained individuals
and high-performing athletes are recommended to combine bouts of Short-Duration
Static Stretching with dynamic stretches and sport-specific exercises to restore any
deficits that may accumulate during the stretch (Chaabene, 2019).
Cool Down
Many people have advocated the use of static stretching during the cool down to help
the body to recover as well as a mechanism to prevent delayed on-set muscle soreness
(DOMS). Unfortunately, recent research has indicated that static stretching is not an
effective means to help the body recover, nor can it prevent DOMS (Afonson, 2021).
However, static stretching can indirectly assist in recovery, especially when combined
with diaphragmatic breathing, simply by helping an individual to reduce the stress
response and activate the parasympathetic nervous system (Tracey, 2019).
Additionally, the use of static stretching during the cool down while still contribute to
more time in various end-range positions, which will increase the individual’s stretch
tolerance and improve their efficacy for those specific positions as well as increase their
overall range of motion.
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Modern Lifestyle, Ageing Individuals & Recreational Athletes
When discussing effective training programs and techniques, consideration of the
individual’s lifestyle needs to be accounted for in order to effectively and safely generate
results from training.
Our modern lifestyle is characterized by many different sedentary behaviors, such as
sitting at a desk, working on computers, and driving cars. These behaviors help to lower
an individual’s overall level of physical activity, which has consequences on a cellular
level (Lieberman, 2013; McCrum 2018).
More specifically, the sedentary nature of the modern lifestyle dramatically reduces the
mechanical loading, which changes in the biomechanical properties of the muscles,
tendons, and connective tissues. These changes, such as a reduction in tendon
stiffness, will lead to a reduction in strength, power and endurance, as well as balance
and coordination (McCrum, 2018).
Fortunately, the degradation of physiological capacity and motor behavior can be
addressed and possibly reversed through a resistance training program, which is good
news for the ageing individual and recreational athletes.
Ageing individuals and recreational athletes that lead a modern lifestyle are at risk of
losing their capacity for strength, power and endurance simply due to the reduction in
mechanical loading that accompanies sedentary behaviors.
The reduction in physiological capacity is not the only threat, as individuals that lead a
modern lifestyle are subject to synaptic pruning, wherein the brain cuts off neurological
connections that are not used often, which can lead to undesired changes in an
individual’s motor behavior.
Fortunately, the effects of a modern lifestyle can be addressed through a training
program that aims to re-condition the muscles, tendons and connective tissues, as well
as increase proprioceptive input to maintain or improve the individual’s motor behavior.
Since muscles, tendons and connective tissue retain their mechanosensitivity
throughout aging, these tissues can be greatly enhanced and strengthened through a
resistance training program that loads these tissues 2-3x per week at 80-90% of MVC
for 12-14 weeks (McCrum, 2018).
Additionally, static stretching and other activation exercises can help to increase
proprioceptive input and provide the opportunity to improve the individual’s motor
behavior (Paige, 2010).
The Ageing individual and recreational athlete is recommended to use exercise
interventions such as the one briefly described above, while training to help reverse and
stave off the detrimental effects of a modern lifestyle.
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PART II
THE ABC APPROACH
Training is a craft. It’s a blend of science and artistry, which means that there is
no ‘one way’ or ‘correct way’ of training. There is simply a process and its results.
The process of training is dependent on science, in particular: physiology, Motor
Behavior, and biomechanics. How the coach or training uses these sciences is a matter
of artistry, i.e. creative skill and ability.
This book has outlined the science of static stretching and highlighted
opportunities to use the technique. Now, this book will offer an approach to using this
technique to help enhance the individual’s creative skill and ability in training.
The ABC Approach is a mnemonic device that captures and prioritizes the
important parameters of static stretching. Although ABC is a bit of misnomer, this
approach will help anyone to be more effective when using static stretching.
The ABC Approach
This mnemonic device uses the alphabet to highlight each
important parameter of static stretching.
A = ALIGNMENT
B = BREATHING
C = COMBINE MODALITIES
D = DURATION
E = EASE
F = FREQUENCY
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40
A = ALIGNMENT
The ABC Approach starts with Alignment, or the positioning of the body during a stretch.
As previously mentioned, position is a parameter for static stretching that yields a
tremendous amount of influence over the effectiveness of the technique. Sullivan et al. (1992)
demonstrated that the position of a stretch dictates the effectiveness of the stretching technique
by comparing the alignment of a pelvic anterior tilt compared to the alignment of a pelvic
posterior tilt on the hamstring flexibility, for which the pelvic anterior tilt led to a larger increase in
hamstring flexibility as it separated the origin and insertion more than the pelvic posterior tilt.
Sullivan et al. (1992) acknowledge the importance and nuances of alignment when stretching,
for which knowing the insertion and origin points of the targeted muscles will greatly help the
effectiveness of any static stretch.
Insertion and Origin
Each muscle has an origin and insertion, which are the endpoints of the musculotendinous unit
(MTU) that attach to either bone or a fascial component. Origin is the endpoint that lies closest
to the center of the body while the insertion is the distal attachment, or the endpoint furthest
away from the center of the body. The increased distance between these endpoints is referred
to as the displacement (McGovern et al., 2017).
McGovern et al. (2017) compared four different stretch positions for the hip rotators and
observed a significant difference in displacement among the differing stretch positions, which
supports Sullivan et al.’s (1992) conclusion that position is very influential to the effectiveness of
the stretch intervention.
Understanding where the origin and insertion points are located on the muscles that are
most addressed with static stretching will contribute to the effectiveness of the
technique.
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However, solely understanding the location of origin and insertion points of the targeted muscle
is not enough to create effective positioning in each stretch. One will need to understand the
connections between individual muscles, commonly referred to as muscle chains.
In Part III of this book, all the origins and insertions points of every major muscle
are illustrated as a reference.
Muscles Chains
Many people have been introduced to the concept of muscles chains through the work of Tom
Myers’ Anatomy Trains and Andry Vleemings’ Subsystems, which are commonly referred to as
slings and contain the renowned Posterior Oblique Sling and Anterior Oblique Sling.
Muscle chains, which are also referred to as myofascial chains, myofascial slings, myofascial
continuums and muscle slings, are systematic networks of muscles and connective tissues that
efficiently facilitate force transmission through the body through neural coupling and mechanical
transmission (Schleip, 2012; Myers, 2014; Schleip, 2014; Schleip, 2016; Departo, 2017;
Adstrum, 2017; Stecco, 2017; Behm, 2021).
The Vleeming Subsystems
Deep Longitudinal Sling
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Lateral Sling
Anterior Oblique Sling
Posterior Oblique Sling
The Anatomy Trains from Tom Myers
Evidence of Force Transmission and Force Dampening
The existence of muscle chains is supported by findings of other studies that examine force
transmission in the body and predict that these patterned networks of muscles can spread and
dissipate force throughout the body (Wilke et al., 2016; Krause et al., 2016; Park et al., 2017;
Behm, 2021).
In a systematic review, Behm (2021) noted that muscle chains may be responsible for the
impairment of strength and tension in areas of the body that are not directly involved in a static
stretch, which can increase the usefulness of static stretching during rehab or corrective
exercise programs as well as a cool down and/or a stress management protocol.
Despite the popularity of Myers’ and Vleemings’ work around muscle chains, more research is
needed to clearly delineate the patterns of muscle chains in the body and how these patterns
can vary among individuals, movements and activities.
Muscles Chain Theory vs Isolated Muscle Stretching
When examining the possibility that force transmission and force dampening can occur through
muscle chains, Pimental de Rosario et al. (2012) compared muscle chain therapy with
segmental static stretching in regard to range of motion.
Muscle chain therapy (MCT) is a stretching technique that targets a global pattern of muscles,
i.e. muscle chains, and a network of joints in one single stretch position. The authors
hypothesized that MCT would lead to a greater increase in range of motion and improve
posture compared to segmental stretches that solely focused on individual muscles due to the
force transmission and dampening mechanism of muscle chains. Although stretch durations
between MCT and segmental stretches differed, their total stretch volume was equal, but MCT
proved to be more effective at improving Postural Alignment (Pimentel de Rosario, 2012).
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Pimentel de Rosario et al. (2012) proposed that isolated muscle stretching was less effective at
improving posture as the technique allows for compensatory movements or positions to occur
throughout the rest of the body while solely focusing on one muscle during a stretch.
Nerve-Directed Stretching
On a parallel note, nerve-directed stretches are stretches that trace the path of nerve tracts
through the body in global patterns, similar to the paths featured in muscle chain therapy.
Nerve-directed stretches were demonstrated to increase range of motion more than muscledirected stretches, i.e. isolated muscle stretching in regards to 9.9º vs 7.3º in ankle dorsiflexion
(Andrade et al., 2020).
MCT and nerve-directed stretching both suggest that the alignment of global patterns of both
muscles and nerves are important to consider when creating the position of a static stretch. Yet,
more research is recommended to understand the exact alignment of these global patterns and
positions.
Embryonic Pattern of Adaptation
Pimentel de Rosario et al. (2012) also indicated that the human body undergoes an embryonic
pattern of adaptation while performing MCT, in which the body can make neural and mechanical
adjustments to fit the intended position of the stretch in a center-out pattern (proximal to distal
pattern) wherein the corrections in the trunk occur before corrections in the shoulders, hips and
limbs.
This embryonic pattern of adaptation resonates with a prevalent training principle:
Proximal Stability leads to Distal Mobility
This axiom proposes that adequate motor control and stability, i.e. the resistance to motion, at
the core, hip and shoulder will allow the limbs to move through a larger range of motion and
attain greater mobility (Nelson et al., 2012).
More importantly, this axiom, proximal stability leads to distal mobility, also suggests that the
use of diaphragmatic breathing while performing a static stretch would maximize the range of
motion from the stretch, for which more research is recommended.
Technique Execution: TARGET GLOBAL
In the ABC Approach, organize and align
each static stretch in relations to the global
patterns of muscle chains that run through
the body.
Although more research is needed to clearly
define these global patterns, enough
evidence indicates that muscle chains do
exist in the body and have a tremendous
amount of influence over an individual’s
range of motion and movement quality.
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MUSCLE CHAINS
This book offers four broad categories of global
patterns regarding muscle chains, which are:
POSTERIOR CHAIN
ANTERIOR CHAIN
LATERAL CHAIN
ROTATIONAL CHAINS
Baseline Template: Balanced Approach
Just like selecting exercises for a particular workout or training program, many people
experience the paradox of choice, wherein they can be overwhelmed with all of the
choices of exercises that it becomes too difficult to choose.
Conversely, many other people know a small selection of exercises and are doomed to
repeat the same few exercises repeatedly, which can lessen the overall effectiveness of
each exercise.
For many years, the fitness industry and coaching community have created different
types of templates to exercise selection in order to offer a holistic affect and create a
balance approach to training.
A balanced approach is a great place to start when it comes to selecting specific
exercises for a stretching routine, for which this book recommends selecting one static
stretch for each of the broad categories of muscle chains.
Recommendation for Balanced Approach to Programming for Static Stretching
Choose one static stretch for each Muscle Chain Category:
ANTERIOR CHAIN
POSTERIOR CHAIN
LATERAL CHAIN
ROTATIONAL CHAIN: POSTERIOR OBLIQUE SLING
ROTATIONAL CHAIN: ANTERIOR OBLIQUE SLING
ROTATIONAL CHAIN: NECK and/or SPINE
ROTATIONAL CHAIN: HIP and/or KNEE
ROTATIONAL CHAIN: SHOULDER and/or ELBOW
This balanced approach for exercise selection will almost certainly ensure that every
muscle in the body gets addressed in the static stretching routine.
Option: More Rounds of Stretching
Performing more rounds of this balanced approach is certainly an option to pursue,
even if it is just more repetitions of the same static stretches in the routine. Exactly how
many rounds, repetitions or routines to perform in each week will be explain in more
detail later in this book.
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Technique Execution: CORRECT LOCAL
There is a high probability that an individual will display some limitations or some
patterns of compensation when performing global patterns in static stretches, for which
this book recommends to “Correct Local.”
“Correct Local” is a motto to guide progressions and regressions of static stretching.
More specifically, “local” represents individual joints or regions, such as the shoulder
capsule or the shoulder gridle while “global” refers to the larger muscle chain.
The alignment of a global static stretch will be affected by the alignment and mobility of
every single muscle and joint involved in the global pattern. Thus, performing a global
stretch offers a broad assessment of every joint and muscle within that muscle chain.
“Correct local” is the process of investigating the root cause for any disruption to the
larger pattern in that global stretch.
Upstream / Downstream
While investigating the global stretch and looking for the root cause for disruptions, one
must look both “upstream and downstream” from the area of the body that appears to
be out of optimal alignment.
“Upstream” refers to looking at all of the muscles and joints in the muscle chain that are
above the disruption, while “downstream” refers to looking at the muscles and joints
below the affected area.
Using the upstream/downstream method will require an adequate knowledge of the
possible muscle chain patterns, as well as the origin and insertion points of those
muscles involved in the pattern.
Example: Restricted Range of Motion in a Seated Forward Fold
When an individual experiences a restriction in range of motion when
performing a seated forward fold, any one muscle or joint or a combination
of muscles and joints could be responsible.
If the restrictions appear as the lack of flexion in the lumbar spine,
upstream would lead one to investigate the erector spinae all the way to
the head. Meanwhile, downstream would lead to an investigation of the
hamstrings, calves, and feet.
Corrective Strategies
Once an upstream/downstream investigation has located possible sources for the
disruption in the global pattern’s alignment, the individual can incorporate additional
static stretches that adequately address the muscles that may be responsible for the
lack of range of motion at the effected joint.
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TARGET GLOBAL – CORRECT LOCAL
1. Target with Global Patterns for each Muscle Chain and use the
upstream/downstream technique to identify the muscles and joints that
may be responsible for limitations in range of motion.
2. Modify the balanced approach, by inserting segmental stretches that
isolate specific muscles or joints to help restore the range of motion
throughout the global pattern of the muscle chain.
Corrective Strategy: Modified Baseline Template
Address Limitations in the Global Patterns of Muscles Chains by adding in the
appropriate Segmental Static Stretches to the Balanced Approach
POSTERIOR CHAIN
• Corrective Strategy: Target erector spinae, hamstring and/or calf muscles.
ANTERIOR CHAIN
• Corrective Strategy: Target pectoral, abdominal, iliacus, psoas, quadriceps,
and/or tibialis anterior muscles.
LATERAL CHAIN
• Corrective Strategy: Target scalene, trapezius, deltoid, latissimus dorsi,
quadratus lumborum, tensor fascia latae (TFL) gluteus medius, vastus lateralis
(quadriceps) biceps femoris (hamstring), hip adductor (groin), and/or peroneal
muscles.
ROTATIONAL CHAIN: POSTERIOR OBLIQUE SLING
• Corrective Strategy: Target latissimus dorsi and/or gluteal muscles.
ROTATIONAL CHAIN: ANTERIOR OBLIQUE SLING
• Corrective Strategy: Target the pectoral, abdominal and/or hip adductor (groin)
muscles.
ROTATIONAL CHAIN: SPINE
• Corrective Strategy: Target scalene, trapezius, rhomboids, erector spinae,
quadratus lumborum, oblique, iliacus and/or psoas muscles
ROTATIONAL CHAIN: HIP
• Corrective Strategy: Target hip rotator, gluteal, iliacus, psoas, hip adductor
(groin) and/or quadriceps muscles
ROTATIONAL CHAIN: SHOULDER
• Corrective Strategy: Target rotator cuff, deltoid, pectoral, serratus anterior,
latissimus dorsi, rhomboids and/or trapezius muscles.
More information will be provided regarding stretch duration, frequency, and intensity
that will assist in creating an effective corrective strategy to any disruptions in the global
patterns of the Muscle Chains.
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48
B = BREATHING
Everyone understands that breathing is essential to life. Without it, there would be no
life. However, many people do not realize that the mechanics of breathing can have a
tremendous impact on performance, movement, and even health.
In very simplistic terms, there are two different patterns to breathing: diaphragmatic
breathing and clavicle breathing.
Diaphragmatic Breathing
Commonly referred to as belly breathing, diaphragmatic breathing creates respiration
with the local unit, which is a group of four deep muscles that are commonly referred to
as the inner core.
The Inner Core
Diaphragm
Transverse Abdominis
Pelvic Floor Girdle
Multifidus
Mechanics of Diaphragmatic Breathing
The process of diaphragmatic breathing is rather simple: the diaphragm, which is a
dome-like muscle that spans across the bottom of the lungs and attaches to the lower
ribs, contracts and flattens its dome-like shape in order to create a vacuum pressure
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that pulls air into the lungs. While contracting, the diaphragm will press down onto all
the internal organs below the lungs, which include the intestines, liver, pancreas and
more. The contraction of the diaphragm will force the organs to down and out along the
path of least resistance, all of which forces the belly to expand.
This phase is the inhale.
Taking air into the lungs.
Images on the left.
The next phase is the exhale.
Squeezing air out of the lungs.
Images on the right.
Once the air is pulled into the lungs, the
diaphragm releases its contraction and recoils
back to its dome-like shape as the internal
organs expand back to refill their original
position within the abdominal cavity. This
reversal of positions will squeeze the air out of
the lungs in an exhalation.
During this phase, the other Inner Core
muscles, specifically the transverse abdominis
and pelvic floor muscles, can contract and push
the internal organs back to their original
positions in the abdominal cavity, which would
assist the exhalation.
Benefits of Diaphragmatic Breathing
Many times, diaphragmatic breathing is recommended to individuals interested in stress
management and cognitive performance as the practice creates numerous benefits,
including sustained focus, improved memory recall and enhanced mood (Ma, 2017).
At the same time, diaphragmatic breathing also stimulates the Vagus nerve, which is a
cranial nerve that can promote the activation of the parasympathetic nervous system.
Parasympathetic Nervous System
The parasympathetic nervous system (PNS), commonly referred to as the “rest and
digest” system, initiates the biological processes, such as digestion and protein
synthesis, that help the body to repair on a cellular level. This would include diverting
neurotransmitters, like acetylcholine, away from the muscles and reducing the neural
drive to muscles, all of which would lead to muscular contraction. Instead, the muscles
could release contractions and lengthen, especially when correctly aligned in a stretch
position that pulls the origin and insertion points apart.
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Stress / Relaxation
If the muscle is not actively contracting and the individual has aligned the stretch to
appropriately pull the origin point away from the insertion point, the viscoelastic
properties of the muscles, tendons and connective tissues will all begin to lengthen due
to the stress/relaxation response.
Stress/Relaxation is a biomechanical process wherein viscoelastic properties, including
muscles, tendons, and connective tissues, experience a stress force, such as the
tensile or “pulling” force of a stretch, and over time, relax the passive resistance to the
force and reduce strain on the tissues by lengthening.
If there is a muscle contraction occurring, then the Stress/Relaxation response will be
restricted entirely or partially limited to only the tendons or connective tissues, which
may lead to tissue damage (Stecco, 2021).
Using diaphragmatic breathing while stretching will help promote a stress/relaxation
response throughout the muscles, tendons and connective tissues as one entire unit,
which creates more length through the tissues and increases the range of motion.
Diaphragmatic Breathing Develops Core Stability
The stress/relaxation response is not the only benefit of using diaphragmatic breathing
while stretching. Diaphragmatic breathing has been an effective way to train the inner
core muscles to improve core stability, which can lead to increased range of motion
(Nelson, 2012).
Core Stability is defined as the ability to control the positioning and motion of the rib
cage, spine and pelvis, commonly referred to as the core. This includes the ability to
absorb, re-direct and produce force, which is critical attribute for the core as it is the
epicenter of Human Movement.
Defining the Core
While some people may just think that the ‘six pack’ muscles of the rectus abdominis
constitute as the core, the scientific literature expands the scope of the core to the entire
central region of the body, which includes the pelvic girdle, the spine, rib cage, clavicle
and scapula, as well as all the musculature that connects these structures together (La
Scala Teixeira, 2019).
Local and Global Units
There are 29 muscles of the core that are divided into two categories based on the
location of the muscles as well as the dominant muscle fiber type, which is either Type I
or Type II.
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The local unit, commonly referred to as the inner core, consists of the muscles that are
attach to the spine, except for the pelvic floor muscles and are Type I muscle fibers,
which are slow twitch muscles that have a high resistance to fatigue that lends to
postural control.
La Scala Teixeira et al. (2019) reported that the local unit consists of the diaphragm,
transverse abdominis, multifidi, pelvic floor muscles, internal oblique, quadratus
lumborum, and the lumbar fibers of the iliocostalis and longissimus muscles.
The global unit, commonly referred to as the outer core, consists of muscles that have a
large portion of Type II muscle fibers that enable these muscles to produce torque,
articulate joints and act as “prime movers.”
La Scala Teixeira et al. (2019) reported that the global unit consists of the rectus
abdominis, iliopsoas, gluteus maximus, erector spinae and the thoracic fibers of
iliocostalis.
Intra-Abdominal Pressure
The inner core muscles create respiration
during diaphragmatic breathing, but that also
creates a pillow of pressure in the abdominal
cavity that braces the spine, rib cage and
pelvis. This pillow of pressure is called intraabdominal pressure (IAP).
In addition to positioning and aligning the
spine, rib cage and pelvis, IAP can also help
transmit kinetic force through the core to the
arms and legs just as a car’s axel can
transfers kinetic energy from the engine to
the tires.
Practicing diaphragmatic breathing will increase an individual’s ability to create and
sustain various degrees of IAP that can contribute to competency in movement and/or
posture, both for which a sequence of exercises will be provided later in this section
(Nelson, 2012).
Co-Contraction
Even though the core is divided into two categories, the local and global units function in
a synergistic manner through co-contractions in order to articulate and stabilize the core
(La Scala Teixeira, 2019).
Unfortunately, poor breathing mechanics, such as habitual clavicle breathing, can lead
to disruptions in the synergistic efforts of the Inner and outer core, which can lead to
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dysfunction throughout the rest of the body that can be expressed in various
compensation patterns including Upper Cross Syndrome (Nelson, 2012).
Anticipatory Activation
Evidence has demonstrated that the inner core will activate in anticipation to moving the
limbs in healthy individuals. This anticipatory activation of the inner core muscles to
brace the spine, pelvis and rib cage. This bracing effect turns the spine, pelvis and rib
cage into stable platforms, from which the “prime mover” muscles of the arms and legs
operate. Yet, many individuals that experience low back pain, will have the activation of
the inner core delayed or inhibited, which lessens the bracing effect on the spine, pelvis
and rib cage (Nelson, 2012; La Scala Teixeira, 2019; Shah, 2020).
Proximal Stability Leads to Distal Mobility
The muscles that move the arms and the legs, such as the pectorals, glutes and
iliopsoas, all originate off the spine, pelvis and/or rib cage. These muscles will insert into
the humerus or femur, from which these muscles can generate the required force
needed to articulate the arms and legs.
This embryonic relationship of core and limbs has led to the popular training axiom:
proximal stability leads to distal mobility.
In other words, the stability of the core, which is proximal or nearest to the center of the
body, enhanced the range of motion that the arms and legs, both of which are distal
appendages of the body. Therefore, practicing diaphragmatic breathing will improve
core stability and consequentially, enhance the range of motion of the arms and legs
(Nelson, 2012).
Using diaphragmatic breathing during static stretching helps to integrate the Inner and
outer core (local and global units) that leads to further development of core stability,
which is integral to the mobility of the shoulders and hips as well as overall range of
motion.
Clavicle Breathing
Diaphragmatic breathing is the not the only way to create respiration. Clavicle breathing,
commonly referred to as chest breathing, is another way that the body can breathe.
In clavicle breathing, many of the muscles in the neck, shoulder and chest region can
create a vacuum pressure in the lungs by pulling and compressing the ribs, all of which
usually results in a lifting and lowering of the chest and shoulders when breathing.
Although some may refer to clavicle breathing as an unnatural form of breathing, it
serves as an alternative form of respiration whenever the lower abdominal is too
restricted to expand for diaphragmatic breathing, which is common in intense physical
activity.
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Clavicle breathing is also readily used in a seated posture, like sitting at a desk, where
the torso and head protract forward towards a computer screen. The forward lean of the
torso will already compress the internal organs of the lower abdominal region to the
point that the diaphragm may not be able to flatten. Therefore, clavicle breathing
becomes a viable option for respiration.
Increased Stress Response
The habitual use of clavicle breathing will have a consequential impact on an
individual’s posture and movement as well as their mood, psychology, and behavior.
Research has indicated that clavicle breathing helps to stimulate the sympathetic
nervous system (SNS), which can release a cascade of hormones that induce a stress
response in the body in order to instantly metabolize energy, direct blood to the muscles
and prepare the body to “fight or flight” (Ma, 2017).
According to Sapolsky (2017), an American neuroendocrinology researcher at Stanford
University, the stress response, commonly referred to as the fight or flight response, is a
protective mechanism that most animals have, including humans. Additionally, the
stress response is an innate reflex, which means that it does not need to be a conscious
process, but can be triggered unconsciously, such as in the moment when a pedestrian
and unknowingly jump back out of the way of a speeding car that races through a red
light at an intersection.
The stress response main objective is to direct resources to the major muscles and
parts of the brain that can help an individual to either fight or flee.
To make matters worse, Robert Sapolsky (2017) also reports in his NY Times Bestseller
book, Behave: The Biology of Humans at Our Best and Worst, that human beings are
one of a rare few animals that can continually generate a stress response from their
thoughts, which contributes to the alarming amount of chronic stress experienced living
a modern lifestyle.
Increased Muscular Tension
One of the main objectives of the fight-or-flight response is to create tension in the
muscles in order to prime the body for movement. The cumulative of muscular tension
from acute or chronic clavicle breathing can certainly impact the effectiveness of any
static stretch. Hence, diaphragmatic breathing is recommended during a stretch
intervention.
Increased Compensation Patterns
The typical person will breathe an average of 12,000 breaths per day before exercising,
which can easily boost that number up over 20,000 breaths per day. This adds up to a
significant amount of movement, each day. Over time, the manner in how a person
breathes can have a significant impact on how that person moves and can easily lead to
patterns of compensation.
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Individuals that lead a modern lifestyle that involves prolonged bouts of sitting and/or
working on a computer, may habitually use clavicle breathing that can lead to tightness
and restriction in the neck and shoulder region as well as develop into compensation
patterns, such as Upper Cross Syndrome or forward head posture.
Conversely, the use of diaphragmatic breathing during static stretching may help to
reduce the severity, if not the development, of these compensation patterns.
Breathing Assessment
Here are two simple exercises to use in order to assess habitual breathing patterns,
from which one can understand how much diaphragmatic breathing that should be
incorporated into their prehab and training.
High – Low Test
Simply place one hand on the chest and one hand
over the navel of the belly. Next, observe how
much each hand moves while breathing. Feel free
to start breathing in a relaxed state and then
gradually increase the volume on each inhale until
reaching a maximal intake of air.
If the hand on the chest continues to move more
than the hand on the belly, it is recommended to
practice at least 30 repetitions of diaphragmatic
breathing every day for a period of 8 weeks in
order to help re-training the Inner Core muscles
and change the habitual mechanism for respiration
(Nelson, 2012).
Lateral Rib Expansion Test
This next exercise is also relatively easy to execute.
Simply place the hand around the lateral side of the
lowest ribs, with the thumb wrapped around back.
Next, breathe and observe how wide the ribs can
expand out to the sides on each breath. Start with
easy and relaxed breaths before gradually increase
the size of each intake until reaching a maximal
inhale and each breath.
If the lower ribs fail to expand to the side fully, then
diaphragmatic breathing is recommended as a daily
practice until a lateral expansion can be achieved on
each breath (Nelson, 2012).
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Practicing Diaphragmatic Breathing
There are numerous ways to practice
diaphragmatic breathing, for which this book
offers a specific progression that helps to
develop and strengthen this skill at each
stage.
Stage One: Belly Breathing
In either supine, seated or standing, place
both hands over the navel and breath into
the belly with large inhales. The objective of
this stage is to activate the diaphragm by
directing the breath into the belly.
Stage Two: Reflexive Exhales, Sighs or
Hah’s
Continue to direct the breath into the belly
with large inhales. Then begin to release the
breath with either a reflexive exhale, an
audible sigh or a loud “Hah” sound.
The diaphragm is also a muscle that
engages in postural control, for which it can
hold tension to establish a specific posture
or position. The use of the diaphragm as a
posture muscle can easily change the
mechanics of breathing. Therefore, getting
the diaphragm to release all muscular
tension with a reflexive exhale, an audible
sigh or a loud “Hah” can help in re-training
the respiration of the body.
The objective of this stage to teach the
diaphragm how to instantly release all
muscular tension on each breath to set the
body up for the next stage.
Stage Three: Controlled Exhales
Next, take large inhales into the belly and
then slowly exhale out all the breath with a
consistent flow of air, which can be easily
managed with making a fluttering sound
through pursed lips, whistling or signing the
same note throughout the entire exhale.
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Stage One:
Belly Breathing
Stage Two:
Reflexive Exhales
Audible Sighs
Loud Hah Sounds
Stage Three:
Controlled Exhales with
Sustained & Consistent Airflow
Options:
Whistling with a Consistent Tune
Flutter Sound through Pursed Lips
Exhale through imaginary Small Straw
The objective of this stage is to train the Inner
Core how to effective coordinate intraabdominal pressure (IAP), which will provide
core stability in movements and positions.
If the pitch, tone or sound begins to vary in this
exercise, it is an indication that the inner core is
struggling to effectively coordinate the IAP, for
which continued practice is recommended each
day.
Stage Four: Maximal Inhale and Exhale
The next stage asks for a maximal intake of air
on each breath as well as a maximal explosion
of air on each breath, which will help to
strengthen all of the inner core muscles.
When inhaling, attempt to pull in as much air as
possible into the belly and then at the end of
each exhale, just try to squeeze out a little
more air. These two actions will make the
diaphragm, transverse abdominis and pelvic
floor muscles all exert maximal effort and thus
develop more strength, which can make
diaphragmatic breathing easily and more
habitual.
Stage Four:
Maximal Inhale
Breathe in as much as possible
on each inhale.
Maximal Exhale
Squeeze out all the air
from the lungs on each breath
Stage Five:
Positional Breathing
Practice Diaphragmatic Breathing in
a variety of positions, including static
stretching.
Stage Five: Diaphragmatic Breath in Multiple Positions
The final stage will focus on diaphragmatic breathing in different positions, specifically
flexion, extension, and rotation, all of which increases the difficulty to performing this
breathing technique.
The objective of this next stage is to
manipulate the position of the torso, which in
turns create different patterns of tension and
pressure through the torso that can limit one’
ability to diaphragmatically breathe.
Here is a progression for Spinal Flexion:
Progression for Diaphragmatic Breathing:
Ab Curl
In a supine position with knees bent and feet
flat on the floor, tuck the chin and curl the
spine. Attempt to “look into the belly button.”
This position puts the spine in flexion and will
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also compress the internal organs of the
abdominal cavity, which will increase the IAP
and cause resistance to diaphragmatic
breathing.
Attempt to draw a large breath into the belly
while maintaining the ab curl position. Then
slowly breathe out with a smooth and
consistent exhale. Perform 3-5 rounds of
diaphragmatic breathing in this position.
Next, progress the exercise by lifting the
knees up over the hips sockets into a
tabletop or 90/90 position, which will place
more tension into the lower abdominal
muscles and hip flexors. Then continue to
breathe into the belly and breathe out with a
slow, smooth and consistent exhale. Perform
3-5 rounds of diaphragmatic breathing in this
position.
Finally, extend the legs straight up into the air
and reach for the toes with the hands while
still “looking into the belly button” in order to
create flexion through the whole spine. In this
progression, both gravity and any muscular
tension within the Posterior Chain will provide
resistance to diaphragmatic breathing.
Continue to breathe into the belly and
breathe out with a slow, smooth and
consistent exhale. Perform 3-5 rounds of
diaphragmatic breathing in this position.
Progression for Diaphragmatic Breathing:
Bridge
To compliment the spinal flexion in the
previous sequence, this progression features
variations of hip extension in a bridge
position.
Start in a hook lye positions with the feet
pulled close to the hips, which will shorten
the hamstring muscles. Next, rotate the
pelvis into a posterior tilt position by “pointing
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the belt buckle up to the nose” before
bridging the hips up off the floor.
In the bridge position, maintain a neutral
spine, which is a range as opposed to a
specified alignment or position. Many
people will habitually arch their lower back
and create hyperextension of the lumbar
spine, which is a common compensation
pattern for individuals that cannot extend
the hips well enough. Once in a bridge
position, continue to breathe into the belly
and breathe out with a slow, smooth, and
consistent exhale. Perform 3-5 rounds of
diaphragmatic breathing in this position.
For the next progression, set up in a hook
lying position with the “belt buckle pointed
towards the nose” and the knees flexed at
90º angles. This position will place the
hamstring at mid-length, as opposed to
fully contracted as in the previous
position. Then bridge the hips up to the
sky and maintain a neutral spine. Once in
a bridge position, continue to breathe into
the belly and breathe out with a slow,
smooth and consistent exhale. Perform 35 rounds of diaphragmatic breathing in
this position.
Final progression, fully extend the knees
and straighten the legs while still “pointing
the belt buckle up to the nose.” This
position will lengthen the hamstrings,
which can be very challenging for many
individuals when bridging. Therefore, it’s
not important that the hips lift off the floor
while bridge. Instead, the attempt to
bridge the hips off the ground will be enough to create a long pattern of tension through
the posterior chain.
As with the previous bridge progressions, it’s important to keep the spine in the neutral
zone as many individuals may arch their lower back into hyperextension as a form of
compensation due to a lack of strength through the posterior chain and/or in hip
extension. Once in a bridge position, continue to breathe into the belly and breathe out
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with a slow, smooth and consistent exhale. Perform 3-5 rounds of diaphragmatic
breathing in this position.
Progression for Diaphragmatic Breathing:
Rotation
This sequence will progressively increase
the rotational demands of the spine, which
in turn will create more compression
throughout the torso and increase the
resistance to breathing.
Start in a supine position with arms
splayed out into a ‘T’ pattern. Then pull one
knee up into the chest as much as possible
before rotating the hips and driving the
knee towards the opposite hand. As an
option, place the opposite hand on the
knee to help hold the position, but do not
use the arm to pull the leg across the body.
Instead, use the core muscles and hip
flexors to maintain the position, which will
increase the compression of the internal
organs in the torso and make
diaphragmatic breathing more difficult.
Perform 3-5 rounds of diaphragmatic
breathing in this position before switching
sides.
Next, progress the exercise by extending
the knee that is rotated and try to touch the
opposite hand with the foot, which will be
difficult for anyone that has tightness
through the hamstrings and/or posterior
chain. Just as with the prevision
progression, use the core muscles and hip
flexors to hold the positions, as opposed to
using the opposite arm. Perform 3-5
rounds of diaphragmatic breathing in this
position before switching sides.
In the final round, progress the exercise by
reaching with the opposite hand. First, pull
the knee up and over to the opposite hand.
Then extend the knee as best as possible,
before taking the opposite and reaching up
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and over in the other direction. This action will rotation the shoulders in the opposite
direction that the hips are rotating into and create a greater amount of compression on
all the organs in the torso, including the lungs. Perform 3-5 rounds of diaphragmatic
breathing in this position before switching sides.
Diaphragmatic Breathing: Exercise Prescription
Even though diaphragmatic breathing is a relatively simple and natural way of
breathing, many people have re-trained their bodies to habitually perform clavicle
breathing, even when stretching. Restoring and strengthening one’s ability to
diaphragmatically breathe may take some time, i.e. several weeks, but would be worth
it.
Exercise Prescription for Diaphragmatic Breathing
Inhales: 2-4 seconds long
Exhales: 4-8 seconds long
Repetitions: 30 per session
Session Length: 10 minutes
Program Length: 6-12 Weeks
Fortunately, static stretching provides a great opportunity for practice diaphragmatic
breathing.
Diaphragmatic Breathing in Static Stretching
Once the optimal alignment of the stretch is created, the next step in the ABC Approach
is to incorporate diaphragmatic breathing in order to ‘sink’ or ‘melt’ deeper into the
position.
Of course, the alignment of many static stretches, such as a seated forward fold, can
make it more difficult to perform diaphragmatic breathing while holding the stretch. Yet,
that difficulty will only contribute to making the diaphragm stronger on the inhale and
further develop one’s core stability.
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C = COMBINE MODALITIES
After effectively managing the alignment of the stretch and incorporating diaphragmatic
breathing, the next tenant to focus on in the ABC Approach is C… Combine Modalities.
As many aggravated people may attest to, static stretching can be rather frustrating
when practiced as an isolated technique. Yet, when combined with other modalities,
such as soft tissue therapy, aerobic activity, dynamic stretching, skill-specific activation
exercises and strength training, the static stretching technique increases in
effectiveness.
Static Stretching is recommended to be performed in combination with the following
modalities to increase range of motion, enhance performance and expand the training
effect:
•
•
•
Combined with soft tissue therapy and/or aerobic activity to reduce muscle
viscosity and enhance range of motion
Combined with aerobic activity, dynamic stretching and activation exercises in a
full warm-up protocol to enhance performance.
Combine with strength training through a full range of motion to induce
neurological and physiological adaptation that enhance flexibility, movement
quality and performance
Let’s start with combining static stretching with soft tissue therapy.
Combine with SOFT TISSUE THERAPY
Before jumping in to discuss the various soft tissue therapy
techniques, it’s worthwhile to talk about the soft tissue itself,
which pertains to muscles, tendons, and connective tissues
including ligaments and fascia.
All these tissues have viscoelastic properties that dictate how
these tissues behave. Therefore, it is important to boardy
understand the attributes of viscoelastic properties.
Muscles, tendons, and connective tissue are all elastic, which means that these tissues
can stretch and recoil back to their original form just like a rubber band. Although, the
degree of elasticity changes for several reasons, including changes to the arrangement
of fibers that make up much of the composition and structure of these tissues.
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The elasticity of the soft tissue is also dependent on the viscosity of the tissues, which
can change in as little as only a few minutes with the application of soft tissue therapy.
Muscles, tendons, and connective tissue also contain fluid, which can become viscous
or stiff. Just as a piece of clay can be malleable when moist or wet, the numerous layers
within soft tissue can easily glide over one another that allows the tissue to freely
lengthen and contract. Conversely, when clay dries out it loses its malleability, which is
similar to soft tissue.
When the fluids within the soft tissue become viscous and stiff, the ability for the
muscles, tendons, and connective tissue to lengthen and contract is limited.
Even though tissue viscosity may seem abnormal, it is normal behavior. The viscosity of
tissues acts as a natural brake around joints that lends to stability in prolonged positions
or repetitive movements. Tissue viscosity helps to conserve energy by allowing the
stiffness of these tissues to absorb perturbations that would alter joint position (Lackie,
2019).
Consequentially, tissue viscosity would limit the effect of any static stretch unless there
is some intervention used to reduce the stiffness of the tissue before performing the
stretch, which is where soft tissue therapy is recommended.
Several studies have demonstrated how various forms of soft tissue therapy, from foam
rolling to vibration therapy, can reduce tissue viscosity and enhance the effects of static
stretching (Mohr, 2014; Fairall, 2017; Wilke, 2019).
Tissue and Muscle Viscosity
Muscles, tendons and connective tissue all contain an array of fluids from water and
blood to metabolites and lymph. Viscosity refers to the consistency and internal friction
of the substance, which can range from thick and sticky to loosen and fluid.
The fluid within will the muscles, tendons and connective tissue will naturally thicken
and become more viscous when these tissues are static for prolonged periods of time,
as in many sedentary behaviors like sitting or standing (Lackie, 2019).
These tissues can also become viscous when experiencing repetitive movement
patterns either in work-related activities (e.g. a cashier at a grocery store) or in sports
and training, especially endurance sports (Lackie, 2019).
There is a fundamental purpose to this viscosity as well. Viscosity offers resistance to
small movements, which in turn provides more stability to the body, in particular a given
joint. For example, the muscle viscosity around the ankle joint reduces postural sway up
to 43% (Lackie, 2019).
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Muscle viscosity can be viewed as a natural brake around joints in static positions or
repetitive movements that is energetically economical too. Instead of the nervous
system sending and receiving numerous proprioceptive and motor impulses in order to
coordinate stability of a joint, the fluids in these tissues can stiffen and serve as buffers
against any minor perturbations and stabilize the joint (Lackie, 2019).
Unfortunately, when these tissues stiffen and viscosity increases, many times there is
also a buildup of metabolites that can change the pH levels of the cells that can lead to
tissue damage and/or the formation of trigger points and discomfort (Lackie, 2019).
The buildup of muscle viscosity will also decrease the sensitivity of muscle spindles that
will impair proprioception and compromise neuromuscular coordination (Lackie, 2019).
Soft Tissue Therapy Techniques
Foam Rolling
Trigger Point Therapy
Vibrational Therapy
Massage
Effects of Soft Tissue Therapy
Soft tissue therapy techniques can
improve the pliability and “softness” of
the tissues by reducing muscle spindle
activity and motor unit excitability that
will contribute to a relaxation response
(Fairall, 2017).
Additionally, soft tissue therapy has a
thixotropic effect on the muscles,
tendons, and connective tissues as the
pressure helps to move fluid in the cells
allow for the layers of the tissues to
glide over one another more efficiently
(Mohr, 2014).
Combining soft tissue therapy with
static stretching has been demonstrated
to be more effective at increasing range
of motion than either static stretching or
soft tissue therapy done alone.
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Exercise Prescription
Soft tissue therapy needs to be performed in a slow
and controlled manner when the tissue is viscous or
stiff, as opposed to fast and abrupt. Whether its foam
rolling, massage or trigger point therapy, go slow and
start light.
Do not be too aggressive with the amount of pressure
used in the technique either. Too much pressure may
trigger reflexive muscle contractions that only reduce
the effectiveness of the soft tissue intervention.
Once the tissue viscosity has been reduced, an
increase in speed or pressure can be used as an
advanced technique of soft tissue therapy but should
be reserved to trained professionals.
Lastly, the duration of the soft tissue therapy will be
dependent on how stiff the tissue at the start of the
intervention. The stiffer the tissue, then the longer the
duration (Wilke, 2019).
Soft Tissue
Therapy
Exercise RX
Go Slow
Start with Light
Pressure
Stiffer Tissues Need
Longer Durations
Combine with AEROBIC ACTIVITY
Many people have grown accustomed to starting any training or practice session with a
few minutes of light aerobic activity in order to get the heart rate up and break a sweat.
However, not many people understand the importance that light aerobic activity will
have on a training or practice session, let alone the impact that this aerobic activity
would have on static stretching regarding increased range of motion.
Murphy et al. demonstrated that performing light aerobic activity before and after static
stretching lead to greater increases in Range of Motion compared with both performing
light aerobic activity before static stretching and performing only static stretching
(Murphy, 2012).
Benefits of Aerobic Activity
There are several different benefits that are derived from combining aerobic activity with
static stretching ranging from physiological to neurological.
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Reducing Muscle Stiffness
As previously mentioned, the reduction of tissue
viscosity, which is commonly referred to as muscle
stiffness, is integral to increasing range of motion
through static stretching. Fortunately, aerobic activity
is very effective as reducing tissue viscosity and
muscle stiffness.
Performing light aerobic activity will increase muscle
temperature and facilitate the muscular pump of the
body that will help to clear metabolites that can cause
trigger points and discomfort in working muscles,
tendons, and connective tissues.
Additionally, aerobic activity will also increase nerve
transmission that will enhance proprioception and
motor output, both of which contribute to incremental
improvements in neuromuscular coordination
including smoother and faster muscular contraction
velocity (Woods et al., 2007).
Credit Jakob Owens
Aerobic Activity Assists in Preparing for Performance
In addition to restoring tissue extensibility, aerobic activity will also help prepare the
body for the demands of performance.
Aerobic activity will almost immediately increase the heart rate and create vasodilation
to deliver more blood and oxygen to working muscles, as well as assist with the removal
metabolites. Then enzymatic reactions will help maintain adequate phosphate and
glycolytic reserves for performance as nerve transmission and muscle contraction
velocities both accelerate and
combine with a decrease in muscle
viscosity that leads to smoother
neuromuscular coordination (Wood
et al., 2007).
All these metabolic and
neuromuscular reactions help
prime the individual for
performance, especially when this
sequence includes dynamic
stretching and/or activation
exercises that mimic the
movements of the upcoming
performance.
Credit Victor Freitas
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Combine within a FULL WARM-UP PROTOCOL
As previously mentions, combining static stretching with other modalities is
recommended as part of a full warm-up or movement prep protocol.
A Full Warm-Up or Movement Prep Protocol includes:
Light Aerobic Activity
Static Stretching
Dynamic Stretching
Skill-Specific Activation Exercises
Each component of a full warm-up or movement prep protocol contributes in a
progressive manner to preparing the body to perform.
Step One: Light Aerobic Activity
Aerobic activity offers many benefits as previously mentioned and is recommend being
the first component of a full warm-up with the following exercise prescription:
Intensity: 40-60% VO2 Max
Should be able to pass the talk test, which is maintaining the ability to verbalize three
complete sentences in a row while performing the aerobic activity. It’s recommended to
keep the intensity light to preserve phosphate reserves for the upcoming performance.
Duration: Short
The duration of the activity just needs to be long enough to increase respiration and to
break a light sweat.
Step Two: Static Stretching
After the aerobic activity helps to decrease muscle viscosity and increase muscle
temperature, the body is prepared to maximize the results from static stretching, which
can be beneficial to increasing Range of Motion, especially Position-Specific Range of
Motion.
Exercise Selection
The process for choosing which static stretch to include in the warm-up is dependent on
two attributes: movement demands for performance and the individual’s needs.
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An analysis of the movement demands for performance should aim to uncover all of the
essential movement patterns and positions that the individual needs to perform with
competency. While a thorough movement screen and evaluation should highlight all of
the discrepancies or compensation patterns that the individual ‘needs’ to address to
ensure successful execution of the movement patterns and positions in the
performance.
Exercise Prescription
Once the exercise selection is established, the designated static stretches should be
performed with optimal alignment, and an appropriate stretch duration and stretch
volume, both of which will be discussed in detail later in this section.
Step Three: Dynamic Stretching
Dynamic Stretching, contrary to static stretching, utilizes movement to increase Range
of Motion, as well as to activate muscles and prime the nervous system for effective
coordination.
More specifically, dynamic stretching involves controlled repetitions through a
movement pattern that exposes the muscles, tendons and connective tissues to cyclical
loaded, which increases range of motion as well as stimulates muscle contractions and
proprioception. The speed of dynamic stretching can also vary, although it is
recommended to start with slow movements and incrementally increase speed to rapid
movements.
Exercise Selection
Like static stretching, choosing which dynamic stretches to use in the warm-up is
dependent on the movement demands of performance and the needs of the individual.
Exercise Prescription
The duration, volume and tempo of dynamic stretching will also be dependent on the
movement demands of the performance and the needs of the individual.
Stage Four: Skill-Specific Activation Exercises
The final stage of a warm-up will include exercises that prepare the individual to perform
the various tasks of the performance. These skill-specific activation exercises may
include hip and core activation routines or foot and ankle stability protocols. At the same
time, this stage of the warm-up might also include progressions for throwing, running
and/or jumping.
As with static and dynamic stretching, the exercise selection and prescription for this
stage of the warm-up will be dependent on the movement demands of the performance
as well as the needs of the individual.
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Combine with STRENGTH TRAINING
Static Stretching has been well documented to
increase range of motion and strength training has
been well document in creating an assortment of
neurological and physiological adaptations, such as
changes in coordination, work capacity, and tissue
resiliency.
Consequentially, combining static stretching with
strength training would create a host of neurological
and physiological adaptations through a greater
range of motion.
S.A.I.D. Principle
Muscles, tendons, and connective tissues remain
mechanosensitive all throughout life and will remodel
based on the loads and positions that the body is
exposed to on a daily basis, which is the process of
mechanotransduction (McCrum, 2018).
Credit Andrew Donovan Valdiva
Mechanotransduction is the driving mechanism behind the S.A.I.D. Principle, which
stands for specific adaptations to imposed demands. Although the S.A.I.D. Principle has
been the fundamental premise within fitness, sports and training for many years, this
guiding principle of adaptation is always occurring, even outside of the realm of fitness,
sports and training.
Consequentially, sedentary behaviors, and physical inactivity, both of which are typical
in a modern lifestyle, will contribute to reduction in muscular strength, tissue resiliency
and overall flexibility due to changes in the biomechanical properties of the muscles,
tendons, and connective tissue (McCrum, 2018).
Conversely, strength training has been demonstrated to increase muscular strength,
tissue resiliency and neuromuscular coordination many times over (Hughes, 2018).
Combining strength training with static stretching can provide a synergistic effect of
expanding Range of Motion as well as improving the neuromuscular coordination, tissue
resiliency and muscular strength through that newly acquired range of motion.
Specific Adaptations to Imposed Demands
Strength train through the new range of motion created with static stretching.
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Isometric Strength Training
The concept of strength training is commonly associated with various forms of
resistance training, such as weightlifting, bodyweight exercises or plyometric training.
However, strength training can also be accomplished with isometric contractions as with
the Janda Approach.
The Janda Approach was created by Phil Page, a discipline of Vladimir Janda, as a
rehabilitation technique which utilizes static stretches that are followed by isometric
contractions designed to strengthen the muscles, tendons, and connective tissues
through the newly acquired range of motion (Kim, 2019).
The Janda Approach Protocol:
Static Stretch performed for 15+ seconds
Followed by 3 repetitions of 5 second isometric contractions at 100% MVC
Resistance Bands
Strength training can also be performed with
resistance bands instead of free-weights,
machines, or bodyweight exercises.
Resistance bands come in many different
forms, which include large loop bands, small
loop bands and elastic straps. Additionally,
resistance bands can provide precise loading
vectors that target specific muscle, such as in
the way that the banded clam shell exercise
targets the gluteus medius muscle of the hip.
Expanding the Training Effect
Ultimately, combining static stretching with
strength training is an effective strategy to
spread the training effect, i.e. the development
of muscular hypertrophy, strength, power or
endurance, through a larger aspect of the
muscles, tendons, and connective tissues.
This combination will lead to more
physiological adaptations through these tissues as well as more neurological
adaptations as the motor behavior processes will need to control movement through a
larger range of motion.
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Recap: Combining Modalities
Combine static stretching with other modalities to maximize effectiveness.
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•
To increasing range of motion: combine static stretching with soft tissue
therapy and/or aerobic activity at 40-60% VO2 Max.
(Woods et al., 2007; Murphy, 2012; Wilke, 2019)
•
To improve performance: integrate short-duration static stretching into a
full warm-up protocol that includes aerobic activity, dynamic stretching,
and skill-specific activation exercises.
(Behm, 2015; Chaabene, 2019; Lima, 2019)
•
To expand the training effect: combine static stretching with various forms
of strength training through a larger range of motion.
(McCrum, 2018)
D = DURATION
One of the most common questions regarding static stretching is how long should one
hold the stretch?
Stretch Duration, or the length of time to hold the stretch, is an important parameter to
consider, especially when stretching before any type of activity or performance.
Two Stretch Duration Categories
There are two broad categories for stretch duration, which are:
Short-Duration Static Stretching. Stretches are held for less than
60 seconds and do not significantly impair performance, especially
when combined with aerobic activity, dynamic stretching, and skillspecific activation exercises (Behm, 2015; Lima, 2019).
Long-Duration Static Stretching. Stretches last for 60 seconds or
more and can contribute to an increase in range of motion, but also
increase the risk of stretch-induced impairments in performance
(Behm, 2021).
Not only is it important to understand these two categories of stretch duration, but it’s
also important to understand the differing impacts that these durations can have on
performance.
Stretch Duration and Performance
As previously mentioned, a strong cultural bias against static stretching developed due
to a cohort of studies that demonstrated stretch-induced impairments to performance.
Since these studies established a correlation between stretching and performance,
many other studies have investigated the mechanism for which stretching would impair
performance.
Possible mechanism for stretch-induced impairments in performance:
•
•
•
•
•
•
Mechanical Force Dampening through Muscle Chains.
Decrease in the stiffness of the Parallel Components of a muscle.
Realignment of contractile proteins, specifically titan proteins.
Reduction of Persistent Inward Currents (PIC’s) that reduce Motor Output and
Muscle Excitability.
Mental Energy Deficits (Mental Fatigue).
Nocebo Effects.
(Behm, 2021)
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At the time of publication, the research pertaining to the mechanism for impairments on
performance is not conclusive. However, much research has helped to establish a
strong correlation between stretch-induced impairments of performance and stretch
duration.
Duration and Impairments
The literature consistently reports an insignificant correlation between short-duration
static stretching (less than 60 seconds) and impairments in performance, especially
when combined with aerobic activity, dynamic stretching, and skill-specific activation
exercises (Chaabene, 2019).
60 Second Threshold
Even though it is not a clear and definitive line, the 60 second mark in
duration appears to be the threshold in which the risk of impairments in
performance will significantly increase (Behm, 2015).
Perform Repetitions
One simple strategy to minimize the risk of stretch-induced performance impairments is
to short the duration of each static stretch and performing multiple repetitions to
increase the stretch volume and improve range of motion.
Several studies have demonstrated that multiple repetitions of shorter duration can be
as effective for lesser repetitions of longer stretch durations regarding increasing range
of motion. This includes one study that demonstrated 9 repetitions of a 5 second static
stretch was just as effective as 3 repetitions of a 15 second static stretch (Lima, 2019).
Multiple Repetitions of Shorter Durations can be just as effective
as lesser reps of longer duration.
Additionally, repetition of shorter durations will also lessen the risk of any stretchinduced impairments in performance.
Uses for Long-Duration Static Stretching
Even though long-duration static stretching will increase the risk of stretch-induced
impairments in performance, that does not mean these durations are useless. LongDuration Static Stretching will still increase Range of Motion and can be useful in the
following formats: cool down protocols, rehab or prehab programs and stress
management routine.
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Stretch Volume
Like calculating volume for a training program, stretch volume represents the total
amount of expose to the stretch intervention and can
be calculated by multiplying the number of repetitions
with the average stretch duration per muscle group.
Stretch Volume is an important metric to track as it
directly correlated to improvements in Range of
Motion. Higher Stretch Volumes leads to greater
increases in Range of Motion.
SESSION
STRETCH
VOLUME
Additionally, stretch volume over the course of years or
decades is suspected to be the driving mechanisms for
both neural and physiological adaptions in an
individual’s muscles, tendons, and connective tissues,
all of which can make the individual resilient against
strength-induced impairments in performance (Lima,
2019).
Stretch Volume contributes to neural and
physiological adaptations.
Minimum Amount of Stretch Volume
Since stretch volume drives adaptions, it would be
helpful to understand if there is a minimum threshold
needed to increase range of motion, for which there
are conflicting findings. Two studies suggest that 150
seconds per week for each muscle group will increase
range of motion (Ross, 1999; Davis, 2005). While a
meta-analysis of static stretching suggests that 5
minutes per week for each muscle group is required to
increase range of motion (Thomas, 2018).
Repetitions
X
Duration
WEEKLY
STRETCH
VOLUME
Repetitions
X
Duration
X
Frequency
Minimum Stretch Volume can range from 150s to 5 minutes per week
for each muscle group.
Whether it is short-duration static stretching, long-duration static stretching or a
combination of the two, the total amount of time spent stretching will correlate to the
total amount of range of motion that is achieved from the stretch intervention.
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E = EASE
In 2017, Ozell Williams, a high school gymnastic coach was fired after a viral video
depicted several cheerleaders holding a screaming teammate in the front splits, who
was in obvious pain. To make matters worse, Williams was heard on the video directing
the girls through the whole ordeal.
Not long after being fired, William defended his
methods in an interview with CBS News, where he
proclaimed, “I didn’t do anything wrong… split stretches
hurt, so therefore they knew that, one, this is going to
hurt.” (CBS News 2017)
Williams did go on to receive a backlash from the public
for his role, in addition to losing his job. However, all of
this could have been avoided if Williams was aware of
the scientific literature that suggests a stretch does not
need to be intense in order to be effective.
Ease is a simple way to address the concept of stretch
intensity within the ABC Approach, a parameter of
static stretching that many people may still believe that
it must hurt for the technique to work.
Stretch Intensity
As previously mentioned in this book, the research concerning stretch intensity is
inconclusive regarding its impact on both range of motion and performance. The
subjective nature of stretch intensity makes it difficult to study. Plus, the lack of
uniformity in terminology and measurement across studies contributes to a lack of
clarity around discoveries.
Nonetheless, several studies have investigated stretch intensity, for which Freitas et al.
demonstrated that low-intensity static stretching was more effective than high-intensity
static stretching at decreasing passive torque in the muscles (Lima, 2019).
Additionally, Freitas et al. suggests that stretch volume is a more significant factor to
increasing Range of Motion compared to stretch intensity (Lima, 2019).
Holistic Perspective
Unfortunately, there are conflicting findings regarding stretch intensity as other studies
suggest that high-intensity static stretching is integral to increasing range of motion and
contributing to performance (Murphy, 2012; Takeuchi, 2020).
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This lack of clarity needs to be considered when creating guidelines to static stretching,
for which it is worthwhile to take a step back and examine the technique from a holistic
perspective.
As previously mentioned, stretch position and stretch duration are fundamental
important to the technique. Plus, each of these parameters are well-understood by the
research. Stretch volume and stretch frequency are equally important to the
effectiveness of static stretching and well-defined by the research. Hence, there are four
parameters of static stretching that are firmly understood.
From a logical perspective, any recommendation around the parameter of stretch
intensity, which is not well-defined, should be resigned to a lower priority than the four
parameters that are clearly defined and outlined.
Personal Preference
Static stretching is recommended to be performed at a level of intensity that is tolerable
by the individual, which is subjective and changes from person to person. This
recommendation will allow every individual to practice the stretching technique without
any objection or aversion.
Ultimately, this recommendation of assigning personal preference to stretch intensity is
designed to prioritize the other parameters of static stretching.
Stretch Intensity is personal preference.
If you prefer to go easy, then go easy.
If you prefer to add a little intensity, then add some intensity.
Recommendation: Stretch intensity should only enable the individual to stretch more
often and increase total stretch volume as opposed to serving as an obstacle to
stretching.
Proprioception
There are numerous amounts of sensory receptors in the soft tissue as well as in the
joint capsule that all provide sensory information to the central nervous system and
contribute to proprioception.
Proprioception is one’s awareness of where their body is in space. More specifically, it
is a motor behavior process wherein afferent signals are sent from various sensory
receptors in the body providing information that the spine and brain interpret and
respond to with possible motor output.
Increasing an individual’s level of proprioception is a common objective in rehab and
prehab as it integral to improvements in neuromuscular coordination. Fortunately, static
stretching assists in stimulating proprioception.
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The stretch sensation is a form of proprioception as the tensile or pulling forces of the
stretch lead to deformities in the tissue that stimulate sensory receptors and send
afferent signals back towards the spine (Langevin, 2021).
Stretch Sensation
Since proprioception is integral to neuromuscular coordination, feeling a sensation while
stretching is a practical objective within a rehabilitation, prehab, or movement prep
routine.
Stretch sensations will prime the nervous system with additional proprioceptive input
and provides the opportunity to optimize the coordination of specific movements
patterns and position that can serve a corrective exercise strategy, injury prevention
protocol or a skill development sequence.
Consequentially, the importance of proprioception would imply that increasing the
stretch sensation should be a goal in each stretch, which would promote a higher level
of stretch intensity.
Sweet Spot
On one hand, stretch intensity can be a deterrent to stretching. On the other hand, the
stretch sensation is a sign of increased proprioception. Putting these two objectives
together will help to create the sweet spot in regard to stretch intensity.
Finding the Sweet Spot
The stretch intensity should not be too intense that leads to avoidance.
Additionally, maximizing the sensation of the stretch will increase proprioception.
In between, there is a sweet spot of stretch intensity for every individual.
Additional Techniques
To assist with proprioception, there are a couple of additional techniques that can be
added to any static stretch, which will not force an unbearable increase in stretch
intensity.
MICROMOVEMENTS
Micromovements is a technique created by Schleip (2012), wherein the individual
makes very small and subtle movements while holding a stretch to help stimulate
proprioception.
These micromovements are small, no more than an inch in displacement. More
importantly, the individual must actively “feel” the movements too, which helps increase
the awareness of any sensations that will occur during the micromovement.
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PULSE CONTRACTIONS
Pulse Contractions is a technique created by Michael Rosengart, the author of this
book and longtime fitness instructor and strength coach.
When holding a static stretch, the individual can isometrically contract a variety of
muscles in small and light pulses. These pulse contractions are not designed to create
movement. These pulse contractions are simply designed to create small deformation in
the soft tissue, which will stimulate sensory receptors and increase proprioceptive input
to the nervous system.
Since sensory receptors respond to any type of deformation in the tissue, each
contraction deforms or changes the shape of the tissue momentarily, which can
stimulate the inflow of proprioceptive information.
The pulse contraction does not need to be strong at all, as the main objective of this
technique is to create deformation in the tissue. The strength of these pulse contraction
can be as little as 10% muscle voluntary contraction (MVC).
At the same time, strong muscular contractions will elicit a higher degree of sensation,
which relates to a higher degree of proprioception. The caveat around stronger
contraction is the likelihood that the sympathetic nervous system is stimulated and the
muscle cultivates more tension, which may limit an increase in range of motion.
Therefore, there needs to be a sweet spot of intensity in the pulse contraction just as
there is in static stretching.
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F = FREQUENCY
As the saying goes, “we’re going to save the best for last!”
In many ways, the last component of the ABC Approach
is the most impactful as it can yield a very large degree of
influence over both performance and range of motion,
Of course, the impact of stretch frequency will not
completely override the impact that the other parameters
have on an individual’s body. Diaphragmatic breathing is
still important to decreasing muscle excitability and
allowing for more tissue extensibility. At the same time,
performing static stretching in isolation without the combination of other modalities, such
as soft tissue therapy or an aerobic warm-up, will lessen the effectiveness of the
stretching technique. More importantly, the alignment of any stretch will always remain
important as it literally dictates where the effect of the stretching technique will occur in
the body.
With all these considerations, stretch frequency represents the amount of exposure an
individual has to the stretch effect, which in turn will determine the total amount of
adaptation that occurs in the body. Hence, stretch frequency is rather important.
How Often
As previously mentioned in this book, stretch frequency refers to how many times the
stretch intervention is used and usually scored on a weekly basis, i.e. 3x per week.
Many studies indicate that the higher the frequency of stretch training, then the greater
increase in range of motion (Lima, 2019).
In order to be more precise, Thomas et al. (2018) recommends a stretch frequency of 5
days per week in order to make substantial increases in range of motion.
“More often” leads to better results.
Chronic Stretching
In addition to stretch frequency, the length of any stretch intervention is also influential
in regard to both range of motion and performance.
Chronic Stretching is a term reserved for stretch interventions that last longer than two
weeks, and differs greatly from acute stretching, which pertains to just one single
session of stretching.
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More importantly, Samson et al. (2012)
suggested that stretch-induced impairments
to performance will diminish with a chronic
stretch program that lasts 6 weeks or more.
Meanwhile, Lima et al. (2019) examined
populations that practiced stretching for
years, if not decades, and concluded that
long-term chronic stretching practices would
lead to neurological and physiological
adaptations that can make the individual
almost immune to stretch-induced
impairments in performance, as well as
greatly increase an individual’s range of
motion.
Multiplier Effect
The research indicates a multiplier effect
between stretch frequency and chronic
stretching practices. The more often and the
longer that an individual practices stretching,
the greater the outcomes are in terms of
range of motion and performance.
Of course, this multiplier effect will only occur
if the individual is consistently performing
while practicing chronic stretching.
Population Bias
There are many populations that have
practiced chronic stretching with a high
frequency for many years, spanning into
decades, that embody this multiplier effect in
range of motion and performance.
Dancers, gymnasts, and martial artists are
just some of the populations that have
cultivated many robust neurological and
physiological adaptations from their stretching
practice.
While many people assume that these populations are genetically gifted with more
flexibility than the general populations, some researchers suggest that this assumption
is misguided. Instead, they suggest that chronic stretching at high frequencies is the
driving factor (Lima, 2019).
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Habit Stacking
For individuals that currently do not have years of experience in stretching, one simple
technique that can help increase both the frequency of stretching as well as the length
of one’s practice, is habit stacking.
James Clear, the author of Atomic Habits, is an advocate of habit stacking, which is a
strategy of practicing a new habit directly after practicing a habit that is already wellformed. For example, if an individual already has a habit of warming up on the treadmill
for five minutes every time that go to the time, this individual can now “stack” a habit of
static stretching directly afterwards.
Conversely, if a runner is looking to increase their flexibility, then stacking a bout of
stretching at the end of each run or after the warm-up lap will certainly help.
Ultimately, the objective of habit stacking is to build a behavioral association of the
desired habit with a habit that already exists.
In fact, the entire ABC Approach can be adopted through habit stacking!
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Muscle Maps
Origin and Insertion Points
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SUBOCCIPITAL TRIANGLE
This configuration of muscles attaches to the
back of the skull and the cervical spine, in
particular C1. These muscles form a triangle
and work with the atlas joint, a multidirectional saddle joint, help to move the head
in various.
These muscles are typically used when
scanning our environment and looking around
the room as well as when focusing on reading
something or driving.
STERNOCLEIDOMASTOID
This neck muscle originates on the medial
portion of the clavicle, and the manubrium of the
sternum, which is where the prefix ‘sterno’
derives from. Then the muscle inserts into the
mastoid process on the back of the skull.
Even though this muscle appears to be a neck
flexor because of this visible location in the front
of the neck, the sternocleidomastoid helps to
rotate and protract the head and neck.
The sternocleidomastoid also assists in clavicle
breathing, commonly referred to as chest
breathing, and can be very active when sitting
and looking at screens.
SCALENES
These lateral neck muscles originate on the
transverse processes of the cervical spines,
specifically C2 to C7 and insert onto the first and
second rib.
These muscles will assist in cervical spine flexion,
lateral flexion and rotation, as well as assisting with
clavicle breathing, which can readily occur in sitting
positions and/or stressful situations.
The Suboccipital Triangle, Sternocleidomastoid
and Scalenes also contribute to Forward Head
Posture, which is common in a modern lifestyle.
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SPLENIUS CAPITIS
This muscle originates on the spinous
processes of the seventh cervical
vertebrae and the top three thoracic
vertebrae, from which it inserts just
under the sternocleidomastoid muscle
at the mastoid process on the back of
the skull.
The splenius capitis helps to extend the
neck as well as to rotate and protract
the head, all of which are common
behaviors in a modern lifestyle.
LEVATOR SCAPULAE
These muscles originate on the
transverse process of the cervical
spine, specifically C1-C4, and insert
onto the medial border or inside edge
of the scapula.
The levator scapulae can help to
elevate and rotate the scapula as well
as to help rotate or laterally flex the
neck.
RHOMBOIDS
Formally called the rhomboid muscles,
this pair of muscles (rhomboid major
and rhomboid minor) originate on the
spinous processes of the thoracic
spine, specifically T2-T5, and insert
onto the medial border of the scapula.
The rhomboids assist in retraction and
downward rotation of the scapula as
well as for rotation of the thoracic spine.
The rhomboids are featured as long
and weak muscles in the Upper Cross
Syndrome, which is a compensation
pattern common in individuals that work
at a desk or drive a lot.
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SERRATUS ANTERIOR
Complimentary to the rhomboids, the serratus anterior
originates on the rib cage, specifically ribs 1 to 8, and
then inserts onto the medial border of the scapula.
The serratus anterior protracts the upwardly rotates the
scapula. This muscle also plays an integral role in
shoulder stability.
This muscle is typically featured as dysfunctional weak or
long in a couple of common compensation patterns,
namely the Upper Cross Syndrome and Winged Scapula.
TRAPEZIUS
The trapezius is a large muscle that spans across the upper back and is commonly
divided into three muscles: upper trapezius, mid-trapezius, and lower trapezius.
The muscle fibers of upper trapezius originate on occipital bone at the back of the skull
and the vertebrae of the spine before inserting on the spine of the scapula.
The upper trapezius works with the serratus anterior to upwardly rotate the scapula and
pairs with the levator scapula to elevate the scapula.
The upper trapezius is an overactive
and/or short muscle in the Upper
Cross Syndrome and assists in
Forward Head Posture and Clavicle
Breathing.
The muscle fibers of the mid and
lower trapezius originate on the
thoracic vertebrae and insert onto
the spine of the scapula.
These muscles help to retract,
depress and downwardly rotate the
scapula.
The lower and mid trapezius muscle
fibers are typically difunctionally
weak and/or long in the Upper
Cross Syndrome and Winged
Scapula patterns of compensation.
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PECTORALIS MINOR
Considered one of the ‘chest
muscles,’ the pectoralis minor
originates on the rib cage, ribs 3 to
5, and inserts onto the coracoid
process of the scapula, which is also
an attachment site for the
coracobrachialis and biceps.
The pectoralis minor helps stabilize
the shoulder by pulling the scapula
into protraction, downward rotation,
and anterior tilt.
The pectoralis minor is typically
found to be difunctionally short,
tight, or overactive in Upper Cross
Syndrome, Winged Scapula and
Clavicular Breathing as well as other
compensatory strategies.
PECTORALIS MAJOR
The larger of the two ‘chest muscles,’ the pectoralis major originates across the lateral
edge of the sternum, costal cartilage of the rib cage and the inferior edge of the clavicle
to insert into the upper portion of the humerus in a crisscross and folded pattern.
The clavicular head, the muscle fibers
that originate on the clavicle, will insert
the lowest on the humerus, while the
sternocostal head, fibers that originate
along the sternum, the costal cartilage
of ribs 1-6, and the aponeurosis of the
external oblique abdominal muscle.
The pectoralis major helps to create
several movements of the arm,
particularly shoulder horizontal
adduction, shoulder internal rotation
and shoulder flexion.
The pectoralis major can be found to
be difunctionally short, overactive or
tight in many compensation patterns,
including Upper Cross Syndrome,
Winged Scapula, Rounded Shoulders
and more.
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DELTOIDS
Commonly referred to as the ‘shoulder’ muscles,
the deltoids originate along the lateral third of the
clavicle, the acromion and the inferior spine of the
scapula.
The deltoids insert at the deltoid tuberosity, which
is a small boney protrusion on the lateral side of
the humerus.
The deltoid is divided into three muscle heads: the
anterior, lateral or posterior deltoid.
The Deltoids abduct the arm away from the body
and the Anterior or Posterior heads can bias the
arm into flexion, extension and horizontal
adduction or abduction.
The anterior deltoids are typically short, overactive
or tight while the posterior deltoids are long,
inhibited or weak in Upper Cross Syndrome,
Rounded Shoulders and Shoulder Impingement
patterns of compensation, all of which are common
in those that lead a modern lifestyle and tend to
focus on the ‘mirror muscles’ during weightlifting.
ROTATOR CUFF MUSCLES
The shoulder joint is a ball-in-socket joint that allows for the humerus bone to axially
rotate or spin, for which the four rotator cuffs play an integral role in these movements.
The rotator cuff muscles are
supraspinatus, infraspinatus, teres minor
and subscapularis. All the rotator cuff
muscles originate on the scapula and
insert onto the head of the humerus.
The subscapularis helps to internally
rotate the arm and can be tight,
overactive or short in Upper Cross
Syndrome and Rounded Shoulders.
Infraspinatus and teres minor help to
externally rotate the humerus and tends
to long, underactive or weak in the same
compensation patterns. supraspinatus
helps to laterally abduct the humerus.
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LATISSIMUS DORSI
This wide and flat muscles cover most of the area on the back as it originates from the spinous
processes from T7-L5, the iliac crest, the thoracolumbar fascia, and a varied number of costal
attachments on the ribs.
The latissimus dorsi insert into the
bicipital groove of the humerus, which is
located on the medial side of the bone.
The latissimus dorsi assist the pectoralis
major and subscapularis to create
internal rotation of the shoulder while
also assisting the mid/lower trapezius
and serratus anterior in depressing the
scapular and shoulder girdle. The
latissimus dorsi is primary mover for
pulling the humerus into shoulder
extension.
This muscle typically contributes as a
short, overactive or tight muscle in
common patterns of compensation,
particularly Upper Cross Syndrome,
Winged Scapula and Rounded
Shoulders.
CORACOBRACHIALIS
One of three muscles that attach to the coracoid process of the
scapula, the coracobrachialis originates on the scapula and inserts
into the medial portion of humerus, just below the biceps.
The coracobrachialis assists in shoulder flexion, adduction and
internal rotation.
The coracobrachialis is typically short, overactive or tight in Upper
Cross Syndrome and other patterns of compensation.
BICEPS BRACHII
This two-headed muscle originates on both the coracoid process
on the scapula for short-head of the muscle and the supraglenoid
tubercle on the scapula for the long-head of the muscle. Then the
muscle inserts into the radial tuberosity and bicipital aponeurosis in
the forearm.
The biceps primarily flexes the elbow but is also synergistically
involved in shoulder flexion and adduction, for which can contribute
to Upper Cross Syndrome and other compensation patterns.
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TRICEPS BRACHII
Commonly referred to as the triceps, this muscle has
three heads: long, lateral and medial heads.
The long head originates on the scapula, while both the
lateral and medial heads originate from the humerus.
All three heads merge and insert on far side of the
elbow at the olecranon process on the ulna.
The triceps primarily extends or straightens the elbow.
Yet, it can also synergically assist in shoulder extension
and adduction due to its origin on the scapula.
FOREARM MUSCLES (WRIST & HAND)
There are several muscles in the forearm that
articulate the wrist as well as the digits, commonly
referred to as fingers.
The list of flexor muscles, starting superficial to
deep, include pronator teres, palmaris longus,
flexor carpi radalis, flexor carpi ulnaris, flexor
digitorum superficils, pronator quadratus, flexor
digitorum profundus, and flexor policis longus.
The list of extensor muscles, starting superficial to
deep, include: brachioradialis, extensor carpi
radialis longus, extensor carpi radialis brevis,
extensor digitorum, extensor digiti minimi, extensor
carpi ulnaris, abductor policis longus, extensor
policis brevis, extensor policis longus, and extensor
indicis.
Most of these muscles originate on the forearm,
either the ulnar or radias, and others originate on the
opposite side of the elbow at the humerus. Virtually
all these muscles insert into the bones of the wrist or
fingers.
These muscles coordinate the articulations of the
hand, including fine motor skills such as drawing,
surgery or playing the piano. These muscles will also
extend or flex the wrist as well as supinate or
pronate the hand.
These illustrations show the deep and superficial
muscles for wrist flexion atop and the wrist extension
below.
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ERECTOR SPINAE
The erector spinae is a group of muscles that
include the iliocostalis lumborum, iliocostalis
thoracis, iliocostalis cervicis, longissimus thoracis,
longissimus cervicis, longissimus capitis, spinalis
thoracis, spinalis cervicis, and spinalis capitis.
The erector spinae group can be viewed as three
branches of muscles, in which the iliocostalis
muscles are the most lateral branch as these
muscles insert in the back of the ribs, the
longissimus muscles are the middle branch as they
bracket the spinal column and the spinalis muscles
trace over the spinal column itself.
The erector spinae muscles originate from numerous
locations, starting with the sacrum and up the
spinous and transverse processes of the spinal
column.
The erector spinae will insert into a variety of
locations that include the back of the skull, the back
of the ribs, and the transverse, spinous and costal
processes of the spinal column.
The erector spinae muscles will work together to
extend, rotate and laterally flex the spine and head
as well as help to stabilize the torso.
QUADRATUS LUMBORUM
Commonly referred to as the “QL,” the quadratus
lumborum originate on the pelvis at the ilium crest
and inserts onto the transverse processes of the
lumbar spine, L1-L4.
The QL helps to extend and laterally flex the spine as
well as to assist in creating stability through the torso
and hips, also referred to as the lumbo-pelvic region.
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TRANSVERSE ABDOMINIS
Commonly abbreviated as TVA, the transverse abdominis is
one of the inner core muscles that lies deep within the torso.
The TVA originates on the iliac crest of the pelvis, the inguinal
ligament, the thoracolumbar fascia and the costal cartilage of
ribs 7-12. Then the TVA inserts into the xiphoid process of the
sternum, the linea alba and the pubic crest of the pelvis.
The TVA plays an integral role in respiration as it assists
exhalations. The TVA also plays an integral role in spinal or
core stability.
RECTUS ABOMINIS
Commonly referred to as the ‘abs,’ the rectus abdominis is
famously known as the ‘six pack’ of the outer core muscles.
The rectus abdominis originates on the pubic crest of the
pelvis and inserts into the xiphoid process of the sternum and
the costal cartilages of ribs 5-7.
The rectus abdominis helps to flex the spine or crunch the
torso. It also plays an integral role in spinal and core stability.
INTERNAL OBLIQUE ABDOMINIS
On top of the transverse abdominis and the rectus abdominis,
lies the internal oblique abdominis, which is characterized with
diagonal arrangement of muscles fibers that run juxtaposition to
the muscle fibers of the external oblique abdominis.
The internal obliques originate on the inguinal ligament, the
lumbodorsal fascia and the iliac crest of the pelvis. Then the
internal obliques insert into the linea alba, the pectineal line of
the pelvis and ribs 10-12.
The internal obliques help to flex, laterally flex and rotate the
spine and torso. The internal obliques also assist in spine
and core stability.
EXTERNAL OBLIQUE ABDOMINIS
The complimentary muscle to the internal obliques, the
external oblique abdominis are the most superficial of the
core muscles and originate on ribs 5-12 to insert into the
xiphoid process of the sternum, the linea alba, the inguinal
ligament, the iliac crest and pubic tubercle of the pelvis.
The external obliques help to flex, laterally flex and rotate the
spine and torso. The internal obliques also assist in spine
and core stability.
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ILIACUS AND PSOAS
Commonly referred to as the iliopsoas, these two
muscles are the Deep Hip Flexors.
The iliacus originates along the crest of the ilium,
which is the shell-like bone of the pelvis, and inserts
into the lesser trochanter of the femur. The Psoas
originates on lumbar spine and like the iliacus,
inserts into the lesser trochanter of the femur.
Together, these muscles help to flex the hip as well
as stabilize the lumbopelvic region.
The iliacus and psoas tend to be short, overactive
and/or tight in the Lower Cross Syndrome, which is a
compensation pattern commonly found in individual’s
that live a modern lifestyle that features long bouts of
sitting or standing.
TENSOR FASCIA LATAE
Commonly referred to as the TFL, this superficial hip
flexor originates on the outer edge of the iliac crest on
the pelvis and inserts into the iliotibial tract, which is
more commonly known as the IT Band.
The IT Band will extend down below the knee and
insert into the tibia, which is one of the bones in the
lower leg.
The TFL assists in hip flexion, internal rotation and
abduction as well as for lateral rotation of the knee and
stabilization of the hip and lumbopelvic regions.
The TFL is typically overactive in Lower Cross
Syndrome and Pronation Distortion Syndrome, which
can lead to Valgus Knee and possible injury.
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ADDUCTORS
Commonly referred to as the “groin
muscles,’ the adductors are a group of
muscles that consist of the adductor
brevis, adductor longus, adductor
magnus, adductor minimus, pectineus
and gracilis.
The adductors originate from the pubic
bone on the pelvis and insert into the
femur, except for the gracilis, which
inserts into the tibia.
The adductors assist with hip adduction
or pulling the femur towards the midline
of the body.
The adductors can become short,
overactive and/or tight from living a
modern lifestyle that features a lot of
sitting, where the adductors may attempt
to stabilize the pelvis and torso in a
shortened position for prolonged periods
of time. These muscles are also
overactive in pronation distortion
syndrome and can help create valgus
knee.
SARTORIOUS
As the longest muscle in the body, the
sartorius originates on the ilium crest of
the pelvis and inserts below the knee on
the medial side of the tibia.
The sartorius will assist in hip flexion,
abduction and external rotation as well as
knee flexion.
The sartorius tends to be short, overactive
and/or tight in a “bow-legged” posture.
Conversely, individuals that have trouble
sitting cross-legged or “figure-four”
legged, may have a weak and/or inhibited
sartorius.
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GLUTEUS MAXIMUS
Commonly referred to as the glutes, the
gluteus maximus is the largest and most
superficial of the gluteal muscles.
The gluteus maximus originates along the
gluteal surface of the ilium on the pelvis as
well as from the sacrum, lumbar fascia and the
sacrotuderous ligament, which spans across
the lower portion of the pelvis and sacrum.
The gluteus maximus inserts into the gluteal
tuberosity on the femur and the iliotibial tract,
also known as the IT Band.
The gluteus maximus helps to create hip
extension and external rotation as well as
helps to stabilize the hip and knee joints.
The gluteus maximus has the potential of
becoming habitually inhibited or “turned off” for
individuals that are sedentary and led a
modern lifestyle. This compensation pattern is
typically referred to as “glute amnesia.”
GLUTEUS MEDIUS AND ROTATORS
Commonly referred to as the “Glute Med,” the
gluteus medius is positioned under the gluteus
maximus and originates along the gluteal
surface of the ilium, from which it inserts onto
the greater trochanter of the femur.
The Glute Med helps to abduct and stabilize
the hip joint as well as assists in flexion,
extension and rotation of the hip.
The hip rotators include the piriformis,
gemellus superior, gemellus inferior, obturator
internus, obturator externus, quadratus femoris
and gluteus minimus, all of which are
sometimes referred to as the “rotator cuff
muscles of the hip”
These hip rotators all originate on the sacrum
or pelvis and insert onto the femur, from where
they assist in hip internal/external rotation and
stability.
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HAMSTRINGS
The hamstrings consist of four different muscles:
semitendinosus, semimembranosus, the long
head of the biceps femoris and the short head of
the biceps femoris.
Each of the hamstrings originate at the ischial
tuberosity of the pelvis, except for the short
head of the biceps femoris that originates at the
linea aspera and lateral supracondylar line of
the femur.
The semitendinosus and semimembranosus
insert on the medial side of the tibia. While the
short head and long head of the biceps femoris
insert on the lateral side of the head for the
fibula.
The hamstrings flex the knee and assists in hip
extension and lateral rotation of the knee.
The hamstrings are typically long, inhibited
and/or weak in Lower Cross Syndrome.
Conversely, the hamstrings can be short,
overactive and/or tight within a compensatory
strategy for the lack of core stability.
QUADRECIPS FEMORIS
Commonly referred to as the “quads,” the
quadriceps femoris consists of the rectus
femoris, vastus lateralis, vastus intermedius and
vastus medialis.
The rectus femoris is the only muscle head that
originates from the front of the ilium on the
pelvis, while the other three muscle heads
originate from top of the femur.
All four muscle heads merge and wrap around
the patella before inserting into the tuberosity of
the tibia.
The Quads primarily extend the knee, but the
rectus femoris assists with hip flexion.
The Quads can become short, overactive and
tight due to prolonged bouts of sitting and
inhibition of the glutes, all of which can lead to
the compensation pattern of “quad dominance”
and knee pain.
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GASTROCNEMIUS
Commonly referred to as the “Calf Muscle,” the
gastrocnemius is one of two calf muscles, for which it
is superficial to the soleus. The gastrocnemius
originates above the knee on lateral and medial
condyle of the femur and inserts in the calcaneus, the
heel bone, via the Achilles tendon.
The gastrocnemius assists in plantar flexion of the
ankle as well as flexion of the knee.
Due to a modern lifestyle, where individuals spend an
immense amount of time sitting, standing and
walking over flat surfaces, the gastrocnemius can
typically be found to be short, overactive and/or tight.
SOLEUS
As the deep calf muscle, the soleus originates below
the knee on the tibia and fibula. The soleus then
inserts into the calcaneus, the heel bone, via the
Achilles tendon.
The soleus assists in plantar flexion of the ankle.
And like the gastrocnemius, the soleus can
commonly be found to be short, overactive and/or
tight due to leading a modern lifestyle that does not
place a substantial demand for dorsiflexion.
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TIBALIS ANTERIOR
Sometimes referred to as the “Anterior Tib,” the
tibialis anterior originates from the upper portion of
the tibia and insert onto the medial cuneiform and
the first metatarsal in the foot.
The Anterior Tib assists in dorsiflexion of the ankle
and inversion of the foot. This muscle also helps to
construct the medial arch of the foot.
The Anterior Tib is commonly found to be weak
and/or inhibited in pronation distortion, knee valgus
and flat feet, all of which are common patterns of
compensation for individuals leading a modern
lifestyle.
PERONEUS MUSCLES
Commonly referred to as the “peroneals,” this
muscle group consists of the peroneus longus,
peroneus brevis and peroneus tertius.
The peroneals originate on the lateral side of the
fibula and insert onto the metatarsals of the foot.
The peroneals assists in eversion of the foot as
well as dorsiflexion and plantar flexion of the
ankle.
The peroneals tend to be short, overactive
and/or tight in pronation distortion syndrome and
flat feet.
TIBIALIS POSTERIOR
Sometimes referred to as the ”Posterior Tib,” the
tibialis posterior originates off the tibia and fibula
before inserting into the navicular and medial
cuneiform in the foot.
The Posterior Tib assists with inversion of the foot
and plantar flexion of the ankle, as well as for the
construction of the medial arch of the foot.
The Posterior Tib tends to be long, inhibited and/or
weak in Pronation Distortion and Flat Feet.
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Muscle Maps
Trains & Slings
101
102
The Vleeming Subsystems
The Anatomy Trains from Tom Myers
103
104
Joint Actions
105
106
NECK
CERVICAL SPINE
FLEXION
ROTATION
EXTENSION
LATERAL FLEXION
107
SPINE
CERVICAL
THORACIC &
LUMBAR
FLEXION
EXTENSION
108
ROTATION
SPINE
CERVICAL
THORACIC &
LUMBAR
LATERAL
FLEXION
109
ELEVATION
RETRACTION DOWNWARD ROTATION
NEUTRAL
DEPRESSION
PROTRACTION
UPWARD ROTATION
SHOULDER GIRDLE
SCAPULAR MOVEMENTS
110
SHOULDER
FLEXION
EXTENSION
111
SHOULDER
ABDUCTION
ADDUCTION
112
ELBOW
PRONATION
EXTENSION
SUPINATION
FLEXION
113
WRIST
FLEXION
EXTENSION
114
HIP
FLEXION
EXTENSION
115
HIP
ADDUCTION
ABDUCTION
116
HIP
INTERNAL
ROTATION
EXTERNAL
ROTATION
117
KNEE
FLEXION
EXTENSION
TIBIAL
EXTERNAL
ROTATION
118
TIBIAL
INTERNAL
ROTATION
NEUTRAL
ANKLE
EVERSION
INVERSION
DORSIFLEXION
PLANTAR
FLEXION
119
120
Stretches for the Muscle Chains
121
122
ANTERIOR CHAINS
123
124
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Assisted Wrist Extension
Targets the wrist flexor muscles in the
forearm as well as the intrinsic muscles
of the hand that power one’s grip.
Alignment Cues: “Keep the elbow
straight and press center of palm out
and away from the shoulders” while
“gently pulling the fingers backwards.”
Interlaced Wrist Extension in
Horizontal & Vertical Reaches
Targets the wrist flexor muscles in the
forearm as well as the intrinsic hands
muscles in each arm.
Alignment Cues: “Keep the elbow
straight and press center of palm out
and away from the shoulders” while
fingers are interlaced.
Recommended Use: Helps to restore
Range of Motion and tissue
extensibility around activities that
utilizes grip strength, such as
resistance training, weightlifting,
climbing, rowing and more.
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Scapula Retraction Variations - Strap, Dowel and Blocked Hands
These stretches target the pectoral and anterior deltoid (shoulder) muscles to increase
the range of motion for scapular retraction, as well as shoulder extension. These
stretches are commonly used within a corrective exercise strategy aimed to improve
posture and help eliminate Upper Cross Syndrome, Rounded Shoulders and other
compensation patterns.
Alignment Cues: “Shrug the shoulders down away from the ears.” Next, “pull the
shoulders back and squeeze the shoulder blades together behind the heart.”
Options: Hold onto a strap or a dowel. Alternatively, placing the hands behind the back
will block the shoulder in internal rotation, which is an advanced technique.
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Shoulder Extension Variations
These stretches target the pectoral, anterior deltoid, and biceps muscles to increase
range of motion for shoulder extension. These stretches are recommended to use as
counter movements for pushing and pressing exercises or activities.
Alignment Cues: “Pull the shoulders down and back.” Next, “squeeze the shoulder
blades together” while “reaching the arms back and up to the sky.”
Option: Use the floor or a racked barbell to block the arms, and “lift the chest up to the
sky” to create shoulder extension. Also, vary hand position and width of grip to help
deepen the stretch effect.
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Active Shoulder Extension with Interlaced Hands
This stretch targets the pectoral and anterior deltoid muscles to increase range of
motion for shoulder extension. This stretch will deepen the stretch effect more than the
previous exercise due to the interlaced hands.
Alignment Cues: After the hands are interlaced behind the back, “pull the shoulders
down and back” before “reaching the hands towards the horizon.”
“Keep a proud chest” and “slowly lift the hands up towards the sky.”
Options: This variation can be combined with a forward fold, which is common in yoga,
or the arms can be blocked into extension with a band, barbell, or table.
Use any of the previous shoulder extension stretches as a regression or modification.
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Assisted Shoulder Flexion Variations
These stretches target the latissimus dorsi (back) and pectoral (chest) muscles, both of
which tend to pull the shoulders forward into a rounded position that contributes to
compensation patterns, including Upper Cross Syndrome and Winged Scapula.
These stretches will increase range of motion for shoulder flexion.
Alignment Cues: Using either a table, wall, or dowel to support the arm while “reaching
away from the shoulder as far as possible.” Attempt to “keep plenty of space between
the shoulder and ear” while “extending the elbow completely straight.”
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Supported Shoulder Flexion Variations
These stretches target the latissimus dorsi (back), pectoral (chest) and serratus anterior
muscles to improve mobility of the scapula and increase range of motion in shoulder
flexion. These stretches can also help to restore posture by improving thoracic spine
extension and rotation.
Alignment Cues: Using a wall or piece of equipment for support and then attempt to
drop the heart towards to the floor with an option to reach one hand to the opposite
ankle.
Option: Reach one hand down towards the opposite ankle to introduce spinal rotation
and deepen the range of motion for shoulder flexion.
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Blocked Shoulder
Abduction Variations
These stretches target the
pectoral (chest) and anterior
deltoid muscles, all of which
tend to grow tight and/or
overactive when long bouts of
sitting (e.g., computer work) are
combined with physical
activities that feature lots of
‘pushing’ exercises.
These stretches will also
stretch the biceps brachii (arm)
and improve thoracic spine
extension when the “heart is
lifted” during the exercise.
Alignment Cues: In the first
variation, block one arm with a
wall or sturdy object and use
the opposite hand to “pull the
lower ribs and rotate the heart
away from the hand.”
In the second variation, use a
doorway or squat rack to block
both arms and “lead forward”
while “lifting the heart.”
In both variations, “pull the
armpits down to the pockets” to
depress the scapula and
shoulder girdle.
Option: Add in some Pulse
Contractions to increase
proprioception, tissue
resiliency, and Range of
Motion.
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Blocked Shoulder Abduction
Variations – Flexed Elbow
These stretches build off the previous
exercises and introduce a flexed elbow,
which will bias the shoulder into external
rotation. These stretches target the shoulder
adductors and internal rotators, which are
the pectoralis major, subscapularis, and
teres major muscles.
These stretches can help improve posture
and shoulder mobility while also helping to
eliminate Upper Cross Syndrome, a
compensation pattern.
Alignment Cues: “Bend the elbow” and
block the hand(s) with a wall, doorway, or
piece of equipment. “Push the heart forward
towards the horizon” while “pulling the armpit
down towards the front pocket” to depress
the shoulder girdle.
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Multi-Positional Stretches for the Shoulders on a Roller
These stretches target the pectoral and anterior deltoid muscles to increase the range
of motion in shoulder extension, abduction, and flexion.
Alignment Cues: “Lie down on a roller with the head and hips firmly supported.” Next,
“allow the arms and shoulders to fall to the floor.”
“Explore a variety of different arm positions” and “keep the collar bones wide” to help
retract the scapula and increase the stretch through the pectorals.
Option: Add in some Micromovements, such as subtly twisting the arms and/or waving
the arm, to increase proprioception, and range of motion.
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Thoracic Spine Extension Variations with Equipment
These stretches will increase the range of motion for thoracic spine extension, which
enhances shoulder and spine mobility and helps to improve posture.
Alignment Cues: In the first variation, the Prayer Stretch, “hold onto a dowel with
hands shoulder width apart” to bias the shoulders into external rotation and place the
elbows on a box or a bench. Next, “sit the hips back and let the heart to sink towards
the floor.”
In the second variation, Thoracic Spine Extension over Roller, position the foam
roller behind the heart and support the head with clasped hands. Next, “reach the top of
the head back and down towards the floor” while “keep the hips firmly on the floor and
point the belt buckle towards the nose” to limit extension in the lumbar spine.
135
Thoracic Spine Extension Variations on the Floor
Similar to the previous exercises, these stretches will help increase range of motion in
thoracic spine extension, improve posture, and eliminate compensation patterns,
including Upper Cross Syndrome.
Alignment Cues: The first variation, Seated Thoracic Extension, “reach back and
post the arms into the floor.” Next, “lift the heart up to the sky.”
The second variation, commonly referred to as Happy Puppy Pose in yoga, “start in
quadruped with shoulders over wrist and hips over knees.” Next, “rock the hips back
and up” while “melting the heart towards the floor.”
In both variations, “stay long in the spine and straighten the elbows.” Also, “widen the
collar bones” and “keep the shoulders away from the ears.”
136
Prone Thoracic Spine Extension Progression
These next several stretches create a progression of exercises that target the Anterior
Chain muscles and increase range of motion in thoracic spine extension as well as hip
extension and knee flexion. All these exercises in this progression are performed in
prone, which is lying face down on the floor.
Alignment Cues: For the first variation, Cobra, “lie on the floor in a push-up position
with the hands under the shoulders and the thumbs reaching into the armpits.” Next,
“squeeze the shoulder blades together and pull the shoulders back towards the hips to
lift the chest off the floor. Try to be as light as possible on the hands.”
For the second variation, Sphinx, “place the elbows directly under the shoulders to prop
up the rib cage and head.” Next, “pull the shoulders back and squeeze the shoulder
blades together” while “growing tall through the top of the head and gazing at the
horizon.”
In both variations, “widen the collar bones” and “pull the shoulders away from the ears.”
137
Prone Thoracic Spine Extension Progression – Sphinx Press-Up
This next level in the progression increases the range of motion for spinal extension.
Alignment Cues: Start in the Sphinx position with the “forearms aligned in parallel and
shoulder-width.” Next, “press the hands into the floor and straighten the arms to lift the
rib cage off the floor.”
This new position is referred to as Sphinx Press-Up.
“Press the heart away from the hands as far as possible” while “reaching the top of the
head up to touch the sky.”
“Pull the shoulders down away from the ears” and attempt to “widen collar bones.”
Option: Add in some Micromovements, such as subtly shifting the rib cage from side to
side, and/or increase muscle activation in the Posterior Chain by “being light as possible
on the hands,” which will help with improving posture as well.
138
Prone Thoracic Spine Extension Progression – Sphinx Press-Up
These next two stretches will affect more of the Anterior Chain muscles by including hip
extension and knee flexion.
Alignment Cues: “Start in Cobra with the hands directly under the shoulders.” Next,
“press the floor away and fully extend the arms” to Up-Dog, a pose in yoga.
“Pull the shoulders back and squeeze the shoulder blades together” while “reaching the
top of the head to touch the sky.”
The second variation, Up-Dog with Knee Hinge, “bend the knees and “pull the heels
towards the hips” to create knee flexion and affect the quadriceps muscles.
In both variations, “lift the heart” and “widen the collar bones.”
139
Spinal Extension - Cow
This stretch, commonly referred to as Cow pose in yoga, increases the range of motion
for spinal extension and helps to improve posture.
Many individuals lack spinal extension, especially through the thoracic spine and rib
cage region due to many different sedentary behaviors and repetitive movement
patterns that dominate a modern lifestyle.
This exercise is recommended for individuals that drive a lot and/or are office workers
that spend large portions of their day hunched over a desk or computer.
Alignment Cues: In a quadruped position, “align the hands directly under the shoulders
and the knees directly under the hips” while “getting long through the spine and wide in
the shoulders.” Next, “look up and point the tailbone up to the sky” while “allowing the
belly and rib cage to sink towards the floor.”
“Park the shoulder blades into the back pockets” and “stay tall through the spine” while
“pressing the floor away” and “widening the collar bones.”
140
Reclined Thoracic Spine Extension and Shoulder Flexion
This stretch will need a medicine ball and a dowel or yoga strap to target the pectoral
and latissimus dorsi muscles. This stretch increases the range of motion for thoracic
spine extension and shoulder flexion, which can help to improve posture.
Alignment Cues: “Recline back over a medicine ball or another sturdy object” and
“reach the arms back towards the horizon” while “holding a dowel or yoga strap.”
“Keep the hips flat on the floor” and “tilt the belt buckle up towards the heart” to
minimize extension through the lumbar spine and bias the stretch effect in the thoracic
spine.
“Stay tall through the spine” and “straighten the arms as best as possible” while also
“making the collar bones wide.”
To affect the sternocleidomastoid muscle of the neck, “tuck the chin” and “reach the
back of the head towards the floor.”
Option: Add in some Micromovements, such as twisting the arms and/or subtly rotating
the rib cage.
Also, incorporate a few rounds of Pulse Contractions, by twisting or squeezing the
dowel, to increase proprioception and range of motion.
141
Standing Spinal Extension Progression
The following stretches construct an exercise progression to increase the range of
motion in spinal extension, which can also help improve posture for individuals that work
on a computer a lot.
Alignment Cues: In the first variation, Supported Back Bend, the hands will form a
bridge between the pelvis and rib cage, which will support the lumbar spine. “Place the
hands on the small of the back with the heel of the palm touching the lowest ribs and
the fingers bracing against the pelvis. Next, “lean back with the shoulders and lift up the
heart.”
Option: Add in some Micromovements, such as subtly rotating the rib cage from side to
side, to increase proprioception, tissue resiliency and range of motion.
142
In the next variation, sometimes referred to as the Prisoner Back Bend, “interlace the
hands behind head like a prisoner.” Next, “lean back with the shoulders” and “lift the
heart to the sky” to create extension through the thoracic spine.
In the last variation, Extended Back Bend, “press the hands together into prayer and
reach up to the sky.” Next, “lean back and reach the hands towards the horizon as far
as possible.”
Option: Add in some Micromovements, such as subtly rotating the rib cage from side to
side, to increase proprioception, tissue resiliency and range of motion.
143
Half Kneeling Lunge Variations
These stretches target iliac, psoas, tensor fasciae latae and rectus femoris (quadriceps)
muscles, all of which are commonly referred to as the hip flexors. These stretches will
help increase range of motion in hip extension as well as improve posture.
Alignment Cues: Start in a half kneeling position, which stacks the pelvis directly over
the bottom knee while the front knee is vertically aligned over the front ankle. Next,
“imagine wearing a belt and point the belt buckle up towards the horizon” to keep the
pelvis in neutral as opposed to rotating into either Anterior or Posterior Tilt.
“Drive the hips forward as far as possible” while “keeping the belt buckle pointed at the
horizon.” This forward movement will be relatively short since optimal hip extension is
approximately 25-35º, which can be measured by the angle of the femur bone in relation
to the floor and/or pelvis.
“Reach the same side (ipsilateral) arm up to the sky” while lunging forward.
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Alignment Cues: In the top variation, Half Kneeling Lunge with Medial Reach,
“reach up and over to the side” while “keeping the shoulders square with the hips.”
In the bottom variation, Half Kneeling Lunge with Horizontal Abduction, “reach back
towards the horizon” while the hips “lunge forward.”
145
Standing Knee Flexion
This next stretch, commonly referred to as Standing Quad Pull or Heel Pull, targets
the quadriceps to increase range of motion in knee flexion.
Many times, the quadriceps becomes tight and/or overactive due to an extensive
amount of time spent sitting, which can result in the following compensation patterns of
Quad Dominance, Glute Amnesia, and/or Lower Cross Syndrome. These compensation
patterns may also lead to knee pain in the form of Patellofemoral Syndrome.
Alignment Cues: Use either a wall or a piece of equipment for support while standing
on one foot and “pull one heel up towards the hips as best as possible.”
“Stay tall” and attempt to “point the toes towards the head” to create plantar flexion at
the ankle and spread the stretch effect to the anterior tibialis muscle, which is strongly
correlated with the quadriceps (Park, 2017).
146
Kneeling Knee Flexion Variations
These stretches target the quadricep and anterior tibialis muscles of the legs to increase
knee flexion as well as help improve plantar flexion of the ankle and foot. The
quadriceps and anterior tibialis have a strong correlation in muscle co-activation, which
implies that these muscles often contract together (Park, 2017).
Alignment Cues: In the first variation, Supported Kneeling Knee Flexion, start on
hands and knees. Then “shift the hips back onto the heels” and “use the arms to
support the torso.” In the second variation, Reclined Kneeling Knee Flexion, “lean
back with the torso,” which increases the stretch of the quadriceps, and “use the arms to
support the torso.” In the third variation, commonly referred to as Reclined Hero Pose
in yoga, “allow the torso to sink back to the floor or pillow.”
Option: Place a towel into the back of the knee as a joint distraction technique that can
lessen the compression forces in the knee and reduce discomfort. Also, incorporate a
few rounds of Pulse Contractions, by gently kicking the feet to/from the floor to increase
proprioception, tissue resiliency and range of motion.
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Prone Quad Pull Variations
These stretches target the quadriceps and anterior tibialis muscles as well as effecting
the hip flexors, pectoral and anterior deltoid muscles as these stretches improve
shoulder extension, thoracic spine extension, hip extension, ankle plantar flexion and
knee flexion.
Alignment Cues: “Lie on the belly and pull one or both heels in towards the hips.” Use
a yoga strap or towel to help or perform the stretch on one leg at a time. “Squeeze the
knees towards each other” to align the femur (thigh) bones in parallel, which optimizes
the stretch through the quadriceps. “Squeeze the shoulder blades together and lift the
heart” to increase extension in the shoulders, thoracic spine, and hips.
Option: Add in some Micromovements, such as tilting the pelvis or twisting the thighs,
and/or include a few rounds of Pulse Contractions, by gently kicking the feet into the
hands or strap, to increase proprioception, tissue resiliency, and range of motion.
148
Standing Plantar Flexion
This stretch targets the anterior tibialis muscle of the lower leg to increase range of
motion in ankle plantar flexion, which is fundamental in the Toe Off phase of gait, i.e.
walking and running. Plantar flexion is also integral to balance and stability.
Alignment Cues: Use the floor to block the foot in plantar flexion. “Point the toes away
from the shin” and “roll forward through the foot and ankle as far as possible.”
Use a wall or sturdy object for support if needed.
Option: Add in some Micromovements, such as subtly twisting the shin and gently
rolling to and from the inside and outside edge of the foot. Also, incorporate a few
rounds of Pulse Contraction, by gently attempting to point the foot towards and away
the shin, to increase proprioception, tissue resiliency, and range of motion.
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Kneeling Plantar Flexion – Progression
This progression of stretches will help to increase the range of motion for ankle plantar
flexion, which is integral to walking, running and balance.
Progressions: The top row of stretches demonstrate a variety of supported positions,
in which the body weight is supported by the arms and/or a yoga block under the hips.
Additionally, a towel or blanket can be used to create a joint distraction in the knee or to
support an ankle that is limited in plantar flexion.
The bottom row of stretches demonstrates different non-supported positions, which
includes a joint distraction for the knee (on left), assisted plantar flexion with the hands
(middle) and a recline position that increases load to the stretch and spreads the stretch
effect into the quadriceps with the inclusion of knee flexion (on right).
Note: Use the progression that feels most appropriate and limits the amount of
discomfort or pain. Changes in range of motion may take several weeks. Advancing
through the progression too quickly could lead to injury.
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Scorpion & Prone Shoulder Roll
These stretches will increase range of motion for hip extension, spinal extension, spinal
rotation, scapular retraction and shoulder abduction. The first variation, the Scorpion
Stretch, is commonly performed as a dynamic stretch by many but can effectively be
used as a static stretch.
Alignment Cues: In the first variation, Scorpion, “reach the arms out and form a ‘T’
shape with the spine.” Next, “bend one knee and drive the heel towards the opposite
hand as best as possible.” In the second variation, Prone Shoulder Roll, “once in
scorpion, press the hand into the floor and roll the top shoulder back towards the
opposite hand.” In both variations, “stay long through the spine, pull the shoulders down
away from the ears and widen the collar bones.”
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Blocked Knee Flexion – Couch Stretch
This next stretch, the Couch Stretch, is a demanding position to create as it requires a
good amount of hip extension, ankle plantar flexion, and knee flexion. The Couch
Stretch targets the quadriceps, anterior tibialis and hip flexor muscles.
This stretch can be performed up against a wall or a sturdy object, such as a bench or
box.
Alignment Cues: “Place a foot up against a wall, box or bench” while in a kneeling
position. Attempt to “slide the knee back towards the wall or bench as much as
possible.” Next, “lean the shoulders back towards the wall or bench” while “lifting the
belt buckle up to the sky” to lengthen the quadriceps and avoid an anterior tilt of the
pelvis.
Options: If knee flexion and/or hip extension is too limited, “lean forward with the torso”
and “use the front leg or floor for support” as demonstrated in the bottom illustration on
the next page.
If knee flexion and plantar flexion are too limited, “use a box or bench” and “slide the
knee away from the box or bench” to create an appropriate position for the stretch. Over
the course of the training program, attempt to gradually position the knee closer to the
box or bench while uses other stretches to increase plantar flexion.
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Supported Low Lunge Variations
These stretches target the iliac, psoas, rectus femoris and tensor fasciae latae muscles,
which are commonly referred to as the hip flexors. These stretches increase range of
motion for hip extension, which is integral to running, walking, and posture. These
stretches are frequently used in corrective exercise strategies designed to eliminate
Lower Cross Syndrome, which is a compensation pattern that develops in many
individuals that spend a lot of time sitting.
Alignment Cues: In the first variation, Narrow Stance Low Lunge, “align the front foot
between the hands. Next, “drive the front knee forwards and reach back with the other
leg.” The seconds variation, Wide Stance Low Lunge, “place the front foot outside of
the width of the shoulders and lunge” to affect the hip adductor (groin) muscles. The
last variation, Runner’s Lunge, uses a narrow foot position and tucks the back toes
under to create ankle dorsiflexion and toe extension, which are integral to running and
walking.
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Low Lunge and Reach Variations
These stretches build off the Low Lunge Variations to deepen the stretch effect
through the hip flexors and increase range of motion in hip extension.
Alignment Cues: In the first variation, Low Lunge with Spinal Extension, “press the
hands into the front knee and lift the heart to the sky.” In the next variation, Low Lunge
with Vertical Reach, “reach the same side (ipsilateral) arm up to the sky.” In the third
variation, Low Lunge with Rotated Reach, “reach the same side (ipsilateral) arm back
towards the horizon to create spinal rotation, which will subtly rotate the hips and
deepen the stretch through the hip flexors.
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Front Splits Progression
The following progression of stretches aim to create the Front Splits, which involves a
good amount of hip extension, as well as spinal extension in the final stretch variation.
“Splitting the hips” is a term used to describe the reciprocal and simultaneous action of
hip flexion and hip extension. More importantly, “splitting the hips” is an integral part of
gait mechanics for walking and running.
This progression for the Front Split can help improve gait as well as posture.
Additionally, these stretches can be utilized in a number of corrective exercise
strategies aimed at compensation patterns involving the lower body, including Quad
Dominance, Glute Amnesia, and Lower Cross Syndrome.
Alignment Cues: Start in a supported low lunge position with the hands on the ground,
as depicted in the illustration below. Then slowly extend the front knee to reach the front
foot towards the horizon while reaching the opposite leg backwards. Keep the hips
square to the legs.
Options: Add in some Micromovements, such as subtly twisting either one or both legs
into hip internal and external rotation or gently shifting the pelvis from side to side. Also,
incorporate a few rounds of Pulse Contractions by gently scissoring the legs into and
away from the floor, to increase proprioception, tissue resiliency, and range of motion.
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The top variation, Supported Front Splits, uses a yoga block under the front leg or the
hip to support the body. This variation allows for the torso to be upright, which helps to
lengthen the hip flexors of the back leg.
While the bottom variation, Arm Supported Front Splits, uses the yoga blocks under
the arms to support the body during the stretch. This position offers the individual the
ability to incrementally reach the feet apart as if “inching deeper into the stretch.”
Options: In both supported variations, add in some Micromovements, such as subtly
twisting either one or both legs into hip internal and external rotation or gently shifting
the pelvis from side to side. Also, incorporate a few rounds of Pulse Contractions, by
gently scissoring the legs into and away from the floor, to increase proprioception,
tissue resiliency, and range of motion.
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The next variation takes the hips all the way to the floor and into Full Front Splits,
which increases the range of motion in reciprocal hip extension and hip flexion as
compared to the other variations.
In the bottom variation, Full Front Splits with Spinal Extension, “reach the arms up
and back” to create spinal extension, which deepens the stretch effect through the
Anterior Chain muscles.
Options: In both supported variations, add in some Micromovements, such as subtly
twisting either one or both legs into hip internal and external rotation or gently rotating
the rib cage from side to side. Also, incorporate a few rounds of Pulse Contractions, by
gently scissoring the legs into and away from the floor, to increase proprioception,
tissue resiliency and range of motion.
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POSTERIOR CHAINS
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Wrist Flexion Variations
These stretches target the forearms that create wrist extension, a movement that is
typically repeated endlessly while typing on a computer and using a mouse or track pad.
These stretches will increase the range of motion in wrist flexion.
Alignment Cues: In the first variation, Assisted Wrist Flexion, “fully extend the elbow”
to deepen the stretch in the forearm muscles while “gently pull the palm towards the
forearm with the opposite hand.”
In the next variations, Blocked Wrist Flexion in Quadruped, “press the back of the
hand into the floor” while extending the elbows. Next, “slowly shift the shoulders to the
right or left” into lateral translation to increase the range of motion for wrist flexion.
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Triceps Stretch Variations
These stretches target the triceps, an arm muscle that extends or straightens the elbow.
The triceps has three muscles heads, two of which originate on the humerus bone of
the arm and the third head, the Long Head, originates on the scapula. Performing these
stretches with the arm overhead in shoulder flexion will help lengthen the triceps,
especially when also pulling the elbow across the top of the head.
Alignment Cues: In the first variation, Assisted Elbow Flexion in Shoulder Flexion,
“reach up and the bend the elbow” while “gently pulling the elbow towards the top of the
head with the opposite hand.”
In the second variation, Assisted Elbow Flexion with Lateral Flexion, “gently lead the
torso to the side” to increase the distance from elbow to scapula and increase the
stretch effect in the long head of the triceps.
Option: Add in some Micromovements, such as subtly twisting the arm or rotating the
rib cage, and/or a few rounds of Pulse Contractions, by subtly bending and extending
elbow, to increase proprioception, tissue resiliency, and range of motion.
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Shoulder Adduction Variations
These stretches target a variety of Posterior Chain muscles that span across the upper
back and include the rhomboids, trapezius, teres major, teres minor, infraspinatus, and
latissimus dorsi muscles.
These stretches help increase range of motion to shoulder adduction and scapular
protraction, which makes these stretches effective prehab exercises for individuals that
spend a lot of time driving vehicles, using computers or working at desks.
These stretches are also included in the progression of the Rotation Chains since these
stretches effect a few of the muscles that create shoulder internal and external rotation.
Alignment Cues: In the first variation, Blocked Shoulder Adduction at Wall, “use a
wall or doorway to help pull the arm across the chest” into shoulder adduction. In the
second variation, Assisted Shoulder Adduction, “use the opposite arm to hug the arm
into the chest. “
In both variations, “squeeze the biceps into the heart” while “allowing the scapula
(shoulder blade) to wrap around the rib cage are far as possible.” Also, “pull the armpit
down towards the front pocket” to avoid scapular elevation where the shoulder creeps
up towards the ear.
Option: Add in some Micromovements, such as subtly twisting the arm or rotating the
rib cage, and/or a few rounds of Pulse Contractions, by subtly squeezing the arm into
the chest, to increase proprioception, tissue resiliency, and range of motion.
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Kneeling Shoulder Adduction Variations
These stretches, commonly referred to as Thread the Needle, will target many of the
upper back muscles, including the trapezius, rhomboids, infraspinatus, levator scapulae,
teres major, teres minor, and latissimus dorsi muscles. These stretches will increase
range of motion in shoulder adduction.
Alignment Cues: The first variation, Kneeling Shoulder Adduction, starts in
Quadruped or hands-and-knees position, from which “one arm reaches under the
opposite armpit towards the horizon as far as possible.”
“Rest the head on the floor and use the floor to help draw the ear further away from the
hip” while “reaching under the body” to lengthen the upper trapezius and levator
scapulae muscles. In the second variation, Kneeling Shoulder Adduction and
Flexion, “reach the opposite arm overhead” in shoulder flexion to deepen the stretch.
Option: Add in some Micromovements, such as subtly twisting the arm or shifting the
hips from side to side, and/or a few rounds of Pulse Contractions, by subtly pressing the
hands into and away from the floor, to increase proprioception, tissue resiliency, and
range of motion.
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Cervical Spine Flexion Variations – Chin Tuck and Neck Flexion
These stretches target the Posterior Chain muscles in the neck or cervical spine region,
which are commonly tight and/or overactive in individuals that spend a lot of time
looking at various screens, reading, or driving.
These stretches increase cervical spine flexion and help to reduce a common
compensation pattern called Forward Head Posture or Text Neck.
Alignment Cues: The first variation, called the Chin Tuck, focuses on the alignment of
the neck by pulling the head back into retraction as opposed to protraction.
“Place one hand on top of the head and one finger on the chine” while “pulling the head
back and creating a double chin.” Simply, “grow tall through the crown of the head” and
“tuck the chin into the Adam’s Apple.”
In the second stretch, Cervical Spine Flexion, commonly referred to as neck flexion,
“look down the ridge of the nose and into the heart as best as possible” while “keeping
the chin tucked.”
Option: Add in some Micromovements, such as subtly rotating the head, and/or a few
rounds of Pulse Contractions, by subtly pressing the head into and away from the hands
to increase proprioception, tissue resiliency, and range of motion.
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Cervical Spine Flexion Variations – Neck Flexion
With the Chin Tuck positioned well-established, the following stretches will help target
the cervical spine extensor muscles as well as the mid and lower trapezius, and
rhomboid muscles.
Alignment Cues: In the first variation, Assisted Neck Flexion, “interlace the hands at
the base of the skull, where the neck and head intersect.” Next, “tuck the chin and
gently pull the head down towards the chest” and “look at the heart” while “using the
hands to lengthen the back of the neck.”
In the second variation, Neck Flexion and Protraction, “pull the head into neck flexion”
while “reaching the arms away from the heart with interlaced hands” to create scapular
protraction and “separate the shoulder blades on the back.”
Option: Add in some Micromovements, such as subtly rotating the rib cage from side to
side, and/or a few rounds of Pulse Contractions by subtly pulling the head away from
the heart to increase proprioception, tissue resiliency and range of motion.
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Neck and Upper Back Stretch Variations
These stretches offer more positions and angles to affect the muscles in the neck and
upper back region, which tend to grow tight and/or overactive in individuals that spend a
lot of time using a computer and working at a desk.
More specifically, these stretches target the trapezius, levator scapulae, scalene,
splenius capitis, and rhomboid muscles to increase cervical spine flexion, rotation and
lateral flexion.
Alignment Cues: In the first variation, Assisted Cervical Lateral Flexion with
Shoulder Internal Rotation, “reach the hand back and around the waist as far as
possible” while “gently pulling the head to the side.”
The second variation, Assisted Cervical Flexion with Upward Rotation of the
Scapula, builds off the first variation and affects the lower- and mid- trapezius muscle
fibers. “Reach the hand up and over the shoulder” and then “down towards the heart”
while “gently pulling the head over to the side.”
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Assisted Shoulder Flexion Variations
These stretches will target the latissimus dorsi (back) and pectoral (chest) muscles,
which tend to pull the shoulders forward into a rounded position that contributes to a
couple of compensation patterns, including Upper Cross Syndrome.
Alignment Cues: Using either a table, wall, or dowel to support the arm, simply “reach
the hand up and away from the rib cage as far as possible.”
Option: Add in some Micromovements, such as subtly twisting the arm and/or rotating
the rib cage. Also, incorporate a few rounds of Pulse Contractions, by subtly pressing
the hand into and away from the wall, table or dowel, to increase proprioception, tissue
resiliency and range of motion.
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Assisted Bilateral Shoulder Flexion
This stretch, commonly referred to as a “Lat” Stretch, targets the latissimus dorsi,
lower- and mid-trapezius muscles to increases scapular protraction, scapular upward
rotation, and shoulder flexion.
Alignment Cues: Use a sturdy object, such as a wall or a post on a squat rack, to hold
onto while “sitting the hips back away from the hands” and “look at the belly button to
curl the spine.”
Option: Add in some Micromovements, such as gently twisting the arms, rotating the rib
cage and/or shifting the hips from side to side.
Also, incorporate a few rounds of Pulse Contractions by subtly pulling the hands
towards the hips and then pushing the hands away. This will increase proprioceptive
input and increase range of motion.
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Assisted Shoulder Flexion Variations
These stretches build off the previous “Lat” stretch and offer a unilateral focus as well as
a bias into shoulder adduction, both of which magnify the stretch effect in the latissimus
dorsi, quadratus lumborum, rhomboid and trapezius muscles.
Additionally, the pronated grip in the first variation, Unilateral Shoulder Flexion,
wherein the palm faces out to the side, increases shoulder internal rotation, and affects
the teres minor and infraspinatus, which are shoulder external rotator muscles.
The second variation, Unilateral Shoulder Flexion and Adduction, pulls the arm
across the body to adduct the shoulder as well as protract and upwardly rotate the
scapula, all of which can be helpful in a corrective exercise strategy for Winged
Scapulae and Scapular Dyskinesis.
Alignment Cues: In the first variation, “Hold onto a sturdy object, such as a wall or a
squat rack, and sit the hips back and away from the hand.” In the second variation, start
with the body angled or perpendicular to the wall of post. Then “hold on and sit back
away from the hand” while “allowing the rib cage to rotate” to create shoulder adduction.
Option: Add in some Micromovements, such as gently twisting the arm, shifting the
hips and/or rotating the rib cage from side to side. Also, incorporate a few rounds of
Pulse Contractions by pulling and pushing with the hand, which helps to increase
proprioception, tissue resiliency, and range of motion.
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Quadruped Spinal Flexion - Cat
This stretch, commonly referred to as Cat Pose in yoga, targets several muscles in the
Posterior Chain, including the erector spinae, quadratus lumborum, rhomboids, and
trapezius muscles to increase range of motion in spinal flexion.
Alignment Cues: Start on hands and knees in a Quadruped position, with the “wrist
directly aligned under the shoulders and the kneecaps directly aligned under the hip
sockets.” Next, “tuck the chin and curl the spine” while “pressing the floor away with
hands and legs.”
“Look into the belly button” and “press the lower ribs up to the sky” while attempting to
“keep the shoulders away from the ears” by “widening the collar bones.”
On each exhale, attempt to squeeze out all the air from the body to activate the core
muscle and curl a little deeper into spinal flexion.
Option: Add in some Micromovements, such as gently shifting the hips and/or
shoulders from side to side as well as gently bending or rotating the spine from side to
side. Also, incorporate a few rounds of Pulse Contractions by trying to squeeze and
separate the floor with the hands and knees. These techniques will help to increase
proprioception, tissue resiliency, and range of motion.
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Child Pose
These stretches are variations of Child Pose in yoga, which will affect several muscles
in the Posterior Chain, specifically the erector spinae, quadratus lumborum, rhomboids,
trapezius, gluteal and hip rotator muscles. Child Pose increases range of motion in
spinal flexion, hip flexion, and shoulder flexion when the arms reach overhead.
Alignment Cues: The first variation, Child Pose with Shoulder Flexion, is the most
advanced variation. In a kneeling position, “sit the hips back onto the heels and reach
the arms forward” to “allow the torso to melt over the thighs.”
In the second variation, the arms are positioned alongside of the body, which is ideal
with individuals with restrictions in their shoulders. Meanwhile the third variation,
Supported Child Pose on Bolster, is ideal for individuals that may have limitation in
either the hips, knees and/or lower back.
In all three variations, it is recommended to “tuck the chin and look into the heart” to
include cervical spine flexion into the stretch.
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Seated Forward Fold
This progression of stretches, commonly referred to as Seated Forward Fold in yoga,
will affect all the muscles in the Posterior Chain, from head to toe, including the
hamstring, gluteal, calf and erector spinae muscles.
Alignment Cues: Start in a seated position, with the legs extended out in front. “Reach
the hands for the feet and curl the spine” into spinal flexion and hip flexion. “Tuck the
chin and look at the heart” to include flexion of the cervical spine.
Option: Hold onto a yoga strap or towel that is wrapped around the feet as
demonstrated in the bottom illustration to modify the stretch.
Add in some Micromovements, such as subtly rotating the rib cage, and/or a few rounds
of Pulse Contractions by pulling and pressing the hands against the feet to increase
proprioception, tissue resiliency, and range of motion.
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Seated Forward Fold Variations – Figure Four and Butterfly
These stretches build off the previous exercise, Seated Forward Fold, and reposition
the legs to create a greater stretch effect in the hip adductor (groin) and rotator muscles.
Alignment Cues: In the first variation, Figure Four Forward Fold, “fold one leg and
place the sole of the foot against the inside of the opposite thigh” while “reaching both
hands towards the extending foot.” In the second variation, Butterfly Forward Fold,
“press the soles of the feet together” and “fold forward over the legs” while “reaching the
crown of the head towards the horizon.”
Option: Add in some Micromovements, such as gently rotating the rib cage from side to
side, and/or incorporate a few rounds of Pulse Contractions by pressing the thighs into
and away from the floor to increase proprioception, tissue resiliency, and range of
motion.
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Seated Forward Fold Variations – Straddle and Bearsit
These stretches will also have a different effect on the body due to the position of the
legs. Both variations will increase the stretch effect on the hip adductor (groin) and
rotator muscles as well as the hamstring, gluteal, erector spinae, and other Posterior
Chain muscles.
Alignment Cues: In first variation, Forward Fold in Straddle, “slide the feet out to the
sides as far as possible” and “fold forward” while “reaching the hands towards the
horizon. The second variation, Forward Fold in Bearsit, will also have the legs sperate
as wide as possible, but the knees with be flexed to approximately 90º and can serve as
a modification for individuals that lack length in the hamstring muscles and have
difficulty performing the Forward Fold in Straddle. In both variations, “tuck the chin and
look at the heart.”
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Seated Rotated Fold Variations
These stretches affect the Posterior Chain as well as the Rotational and Lateral Chains
due to the addition of spinal rotation, which specifically increases the stretch effect in
the latissimus dorsi and gluteal muscles
Alignment Cues: In the first illustrated stretch, Rotated Fold in Straddle, “kick the feet
out as wide as possible.” Then “turn the belly button towards one leg” and “reach both
hands towards the foot” while “tucking the chin and looking at the heart.”
Option: Wrap a strap or towel around the foot to help pull the torso into both spinal
rotation and spinal flexion.
Add in some Micromovements, such as gently rotating the rib cage from side to side,
and/or incorporate a few rounds of Pulse Contractions by pressing the foot into and
away from the floor to increase proprioception, tissue resiliency, and range of motion.
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Supine Progression
These next several stretches are perform lying down on the back in a supine position.
These stretches can be used as progressive sequence for the Posterior Chain, starting
with these first two stretches that target the erector spinae and quadratus lumborum
muscles to increase spinal rotation.
Alignment Cues: In the first variation, Supine Knee Drops, “bend the knees and
squeeze the legs together.” Next, “gently drop the knees down towards the floor on one
side.”
In the second variation, Supine Knee Drops with Wide Foot Position, the feet are
positions shoulder-width apart or more, which leads to more internal and external
rotation of the hip and lessens the rotation of the spine. The second variation can serve
as a regression from the first variation if the individual is limited in spinal rotation.
In both variations, “keep the shoulders flat on the floor” and “exhale deeply, expelling all
of the air out of the lungs on each breath” to engage the inner core muscles that help to
align and rotate the spine.
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Supine Knee Hug Progression
These stretches target the erector spinae, quadratus lumborum and gluteal muscles to
increase the Range of Motion in hip flexion.
Alignment Cues: In the first variation, Hook-Lye Unilateral Knee Hug, start with “feet
flat on the floor and knees bent” in a Hook-Lye position and “pull one knee into the
chest.” In the second variation, Supine Bilateral Knee Hug, “pull both knees into the
chest and hold.” In the third variation, Supine Bilateral Knee Hug with Chin Tuck,
“pull the knees into the chest” and “tuck the chin and pull the forehead up to meet the
knees as best as possible.” The Chin Tuck increase flexion through the cervical spine.
In each stretch, practice diaphragmatic breathing to engage the inner core muscles.
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Supine Unilateral Knee Hug Progression
These stretches target the erector spinae, quadratus lumborum, gluteal, and vastus
lateralis muscles to increase the range of motion in hip flexion and spinal rotation.
Alignment Cues: In first variation, Hook-Lye Unilateral Knee Hug, start in a Hook-Lye
position and “pull one knee into the chest.” In the second variation, Supine Unilateral
Knee Hug, “pull one knee into the chest” while “reaching the opposite heel towards the
horizon and pressing the leg into the floor.” In the third variation, Supine Rotated Knee
Hug, “pull the knee across the body and roll the hip onto one side” to create spinal
rotation. Reach the same-side arm out towards the horizon in the opposite direction and
“look at the opposite” hand to create rotation all the way through the entire spine.
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Supine Spinal Rotation – Spinal Twist
This next stretch, commonly referred to as Spinal Twist in yoga, targets the erector
spinae, quadratus lumborum, rhomboids, trapezius, and latissimus dorsi muscles to
increase range of motion in spinal rotation.
Alignment Cues: Start in Supine Bilateral Knee Hug, the top stretch, and “pull the
knees into the chest.” Next, “reach the arms out to the side and keep the shoulders flat
on the floor” and “gently rotate the knees down to the floor.”
Practice diaphragmatic breathing with an emphasis on full exhales and “squeeze the
knees together” to deepen the spinal rotation.
Option: The Supine Knee Drop Variations can serve as a regression or modification
when an individual has limited in spinal rotation.
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Supine Bent-Knee Hip Flexion – Happy Baby
This next stretch, commonly referred to as Happy Baby in yoga, targets the gluteal,
hamstring, quadratus lumborum, erector spinae, hip adductor (groin), and hip rotator
muscles to increase hip flexion and external rotation as well as knee extension.
Alignment Cues: Start in supine and use the arms to help “pull the knees up to the
outsides of the shoulders” while “pressing the elbows out against the inside of the
knees.”
Option: Add in some Micromovements, such as gently rocking the hips side to side,
and/or incorporate a few rounds of Pulse Contractions by pressing the feet into the
hands and then knees to the floor to increase proprioception, tissue resiliency, and
range of motion.
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Supine Unilateral Bent-Knee Hip Flexion – Single-Leg Happy Baby
This next stretch, commonly referred to as Single-Leg Happy Baby in yoga, builds off
Happy Baby and deepens the stretch effect in the gluteal, hamstring and hip rotator
muscles to increase hip flexion, hip external rotation and knee extension.
Alignment Cues: Start in supine, “pull one knee up to the outside of the shoulder” and
“grab hold of the foot with the hand.” Next, “reach the opposite leg toward the horizon to
“split the hips” and increase hip flexion.
Option: Add in some Micromovements, such as gently swaying the leg side to side,
and/or incorporate a few rounds of Pulse Contractions by pressing the foot into the hand
and then knee to the floor, to increase proprioception, tissue resiliency, and range of
motion.
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Supine Hip External Rotation, Flexion and Abduction – Leg Cradle
This next stretch, commonly referred to as Supine Leg Cradle, targets the hip rotator
muscles, including the piriformis, as well as the hip adductor (groin) and gluteal muscles
to increase range of motion in hip external rotation, flexion, and abduction.
Alignment Cues: “Pull the shin up into the belly as best as possible” while “keeping the
hips flat on the floor.”
Option: Add in some Micromovements, such as gently rocking the shin side to side,
and/or incorporate a few rounds of Pulse Contractions by pressing the shin into the
hands and then towards the belly to increase proprioception, tissue resiliency, and
range of motion.
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Supine Assisted Leg Pull
This stretch targets the lower portion of the Posterior Chain, specifically the gluteal,
hamstring, calf and intrinsic foot muscles to increase range of motion in hip flexion, knee
extension, and ankle dorsiflexion.
Alignment Cues: Wrap the strap or towel around the forefoot to help create ankle
dorsiflexion during the stretch and “pull the toes towards the nose” while “keeping the
hip square on the floor.”
Option: Add in some Micromovements, such as gently twisting the leg, and/or
incorporate a few rounds of Pulse Contractions by moving the foot towards and away
the nose to increase proprioception, tissue resiliency, and range of motion.
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Supine Assisted Leg Pull into Adduction – Angled Leg Pull
The stretch builds off the previous exercise and features an “angled” leg to bias the leg
into hip adduction and intensify the stretch effect in the peroneal (calf) biceps femoris
(hamstring) muscles, which is responsible for tibial external rotation (knee) and helps
create the following compensation patterns of Knee Valgus and Pronation Distortion
Syndrome.
Alignment Cues: While in Assisted Leg-Pull, “gently pull the leg across the body as far
as possible” while “keeping the pelvis flat and square on the floor.
Option: Add in some Micromovements, such as gently twisting the leg, and/or
incorporate a few rounds of Pulse Contractions by moving the foot towards and away
from the floor to increase proprioception, tissue resiliency, and range of motion.
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Supine Assisted Leg Pull into Abduction – Abducted Leg Pull
This stretch complements the previous exercises and shifts the stretch effect to target
the hip adductor (groin) muscles, as well as the hamstring, gluteal and calf muscles, to
increase range of motion in hip flexion and abduction as well as knee extension.
Alignment Cues: From an Assisted Leg Pull position, “gently pull the leg out to the
side” while “keeping the hips flat on the floor” and “staying long through the body.”
Option: Add in some Micromovements, such as gently twisting the leg, and/or
incorporate a few rounds of Pulse Contractions by moving the foot towards and away
from the floor to increase proprioception, tissue resiliency, and range of motion.
Also place a yoga block or bolster pillow under the leg for support if the range of motion
of the hip adductor muscles is limited.
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Supine Assisted Leg Pull into Rotation– Rotated Leg Pull
This stretch also complements the previous exercises and targets the gluteal,
hamstring, and calf muscles, specifically the biceps femoris and peroneal muscles, to
increase range of motion in hip flexion, hip adduction, knee extension, and spinal
rotation.
Alignment Cues: From an Assisted Leg Pull position, “gently pull the leg across the
body and down toward the floor” while “reaching the arm out in the opposite direction”
and “staying long through the body.”
Option: Add in some Micromovements, such as gently twisting the leg, and/or
incorporate a few rounds of Pulse Contractions by moving the foot towards and away
from the floor to increase proprioception, tissue resiliency, and range of motion.
Also, place a yoga block or bolster pillow under the stretched leg for support.
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Assisted Hip Abduction and External Rotation
This stretch targets the gluteal, hip adductor (groin)and hip rotator muscles to increase
range of motion in hip abduction and external rotation.
Even though this stretch primarily effects the muscles in the Lateral and Rotational
Chains, the stretch will indirectly improve the functionality of the Posterior Chain.
Alignment Cues: “Place a Foot onto a table or bench” and “align the shin parallel to the
front of the pelvis with the knee just outside of shoulder-width” to improve hip abduction.
“Gently press the hips towards the shin” while “trying to make the shin parallel with the
floor.”
Option: Add in some Micromovements, such as wriggling the toes or rotating the pelvis
from side to side, and/or include a few rounds of Pulse Contractions by pressing the foot
into and lifting away from the table to increase proprioception, tissue resiliency, and
range of motion.
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Assisted Hip Abduction and External Rotation with Forward Fold
This stretch builds off the previous exercise and includes a forward fold, which targets
the erector spinae and quadratus lumborum, to increase spinal flexion in combination
with hip abduction and external rotation.
Alignment Cues: Start in the position for Assisted Hip Abduction and External
Rotation. Next, “fold the torso forward over the shin” and “reach the crown of the head
out in front as far as possible.”
Option: Add in some Micromovements, such as subtly shifting the hips from side to
side or gently rotating the rib cages and walking the hands over towards the foot or
knee. Also, include a few rounds of Pulse Contractions by pressing the foot into and
lifting away from the table to increase proprioception, tissue resiliency, and range of
motion.
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Assisted Single-Leg Hip Hinge
This stretch uses a bench or table to support the leg while hinging at the hip to increase
hip flexion as well as knee extension. This stretch mainly targets the gluteal and
hamstring muscles.
Alignment Cues: “Place the foot on a bench or table with a straight knee.” Next, “lean
forward with the chest as if taking a bow” while “reaching the tailbone back and up” to
hinge the hip.
“Keep proud chest” and “stay tall through the spine” while “pointing the toes back
towards the nose” to affect the calf muscles.
Option: Add in some Micromovements, such as gently pointing and flexing the foot or
gently shifting the hips from side to side. Also, include a few rounds of Pulse
Contractions by pressing the foot into and lifting away from the table or bench to
increase proprioception, tissue resiliency, and range of motion.
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Assisted Single-Leg Forward Fold
This stretch builds off the previous exercise and includes a forward fold to affect the
erector spinae and quadratus lumborum muscles. This stretch will help increase range
of motion in hip flexion, knee extension, ankle dorsiflexion, and spinal flexion.
Alignment Cues: Start in the Assisted Single-Leg Hip Hinge position. Next, “fold
forward and reach for the foot” while “trying to touch the forehead to the kneecap.”
Use the hands to “gently pull the ankle into dorsiflexion” and “point the toes towards the
nose.”
Option: Add in some Micromovements, such as gently pointing and flexing the foot or
gently shifting the Hips from side to side. Also, include a few rounds of Pulse
Contractions, by pressing the foot into and lifting away from the table or bench to
increase proprioception, tissue resiliency and range of motion.
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Assisted Single-Leg Rotated Fold
This stretch builds off the previous exercise and includes rotation of the torso and
shoulders to enhance the stretch effect in the latissimus dorsi, trapezius, rhomboid,
gluteal, vastus lateralis, peroneal (calf), and biceps femoris (hamstring) muscles.
This stretch is commonly referred to as an IT Band stretch due to its influence on the
muscles that connect to the iliotibial band.
Alignment Cues: Start in the Single-Leg Hip Hinge position. Next, “rotate the shoulders
and reach the opposite hand towards the front foot” while “folding the torso over the
front leg.” Next, “tuck the chin and try to look back at the horizon” to maximize the
rotation through the entire spine, including the neck.
Option: Add in some Micromovements, such as gently shifting the Hips from side to
side. Also, include a few rounds of Pulse Contractions by pressing the foot into and
lifting away from the table or bench to increase proprioception, tissue resiliency, and
range of motion.
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Assisted Toe Extension
This stretch, commonly referred to as a Foot Pull, targets the intrinsic foot muscles and
plantar fascia to increase both foot splay and toe extension, which contributes to greater
mobility and stability of the foot and ankle. This stretch can also help mitigate the
occurrence of Plantar Fasciitis.
Alignment Cues: “Hold on the heel with one hand and gently pull the toes back
towards the shin with the other hand” to create a stretch sensation throughout the sole
of the foot and into the toes.
Option: Add in some Micromovements, such as subtly tilting the foot into inversion and
eversion. Also, include a few rounds of Pulse Contractions by gently flexing and
extending the toes to increase proprioception, tissue resiliency, and range of motion.
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Blocked Toe Extension at Wall
This stretch uses a wall or a sturdy object to block the toes in extension and increase
this range of motion, which is integral to all forms of locomotion, including walking,
crawling, climbing, and running.
The recommended range of motion for toe extension is 45º or more as any limitation in
this joint action will lead to compensation patterns, such as tibial external rotation that
can turn the toes out to the side and make an individual look to have Duck Feet when
walking or running.
Alignment Cues: “Gently wedge the toes up against a wall or sturdy object and
incrementally attempt to slide the foot closer to that wall or object” to increase the angle
of toe extension.
Option: Add in some Micromovements, such as subtly shifting the shin from side to
side to tilt the foot into inversion and eversion. Also, include a few rounds of Pulse
Contractions by gently flexing and extending the toes to increase proprioception, tissue
resiliency, and range of motion.
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Blocked Toe Extension and Ankle Dorsiflexion at Wall
This stretch, commonly referred to as a Foot Pull, uses a wall or a sturdy object target
the intrinsic foot muscles and plantar fascia to increase foot splay and toe extension,
which contribute to greater mobility and stability of the foot and ankle. This stretch can
also help mitigate the occurrence of Plantar Fasciitis.
Alignment Cues: “Wedge the foot between the wall or a sturdy object and the floor.”
Next, “gently press the shin towards the wall of object” to increase ankle dorsiflexion.
Option: Add in some Micromovements, such as subtly shifting the body from side to
side to tilt the ankle into inversion and eversion or gently rotate the hips left and right.
Also, include a few rounds of Pulse Contractions by gently pressing the forefoot into the
wall and pulling the shin closer to the foot.
These techniques will help increase proprioception, tissue resiliency, and range of
motion.
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Blocked Ankle Dorsiflexion at Wall
This stretch builds off the previous exercise and targets the intrinsic foot, gastrocnemius
(calf) and soleus (calf) muscles as well as the Achilles’ tendon and plantar fascia. This
stretch helps to increase the range of motion in ankle dorsiflexion, which is integral to
locomotion (running, walking, and more) as well as fundamental movement patterns in
exercise including squats and lunges.
Alignment Cues: “Wedge the foot between the wall or a sturdy object and the floor.”
Next, “gently press the hips towards the wall or object” to increase ankle dorsiflexion.
Option: Add in some Micromovements, such as subtly shifting the hips from side to
side to tilt the ankle into inversion and eversion. Also, include a few rounds of Pulse
Contractions by gently pressing the forefoot into the wall and pulling the hips closer to
the foot to increase proprioception, tissue resiliency, and range of motion.
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Split Stance Ankle Dorsiflexion
This stretch, commonly referred to as a Split Stance Calf Stretch, targets the
gastrocnemius (calf), and soleus (calf) muscles as well as the Achilles’ tendon to
increase ankle dorsiflexion.
Alignment Cues: Start in the split stance position with the “feet pointed forward and
parallel with each other.” Next, “push the hips forward” while “driving the back heel into
the floor.”
Option: Add in some Micromovements, such as subtly shifting or rotating the hips to
vary the angles in the ankle. Also, include a few rounds of Pulse Contractions by gently
pressing the forefoot into the floor and pulling the shin down towards the foot to
increase proprioception, tissue resiliency, and range of motion.
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Supported Hip Hinge at Wall
This stretch, sometimes referred to as the Down Dog at Wall, targets the gluteal,
hamstring, and latissimus dorsi muscles to increase range of motion in hip flexion, knee
extension, thoracic spine extension, and shoulder flexion.
This stretch also serves as a practical regression or modification for the Down Dog
stretch that is performed on the floor.
Alignment Cues: “Place the Hands on the wall, approximately shoulder-width apart,
and press the hips back towards the horizon” while “allowing the Heart to sink towards
the floor.” Next, “reach the tailbone towards the horizon” and “straighten the knees as
much as possible.”
Option: Add in some Micromovements, such as subtly shifting the hips from side to
side, and/or include a few rounds of Pulse Contractions by gently pressing the feet into
the floor and then pulling the belly down to the floor to increase proprioception, tissue
resiliency, and range of motion.
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Supported Hip Hinge at Wall with Ankle Reach
This stretch, sometimes referred to as a Supported Down Dog and Reach, targets the
gluteal, hamstring, peroneal, latissimus dorsi, rhomboid, trapezius muscles to increase
hip flexion, knee extension, shoulder flexion and spinal rotation.
This stretch serves as another practical regression or modification to the Down Dog with
Ankle Reach stretch performed on the floor.
Alignment Cues: Start in a Supported Hip Hinge position at the Wall. Next, “reach one
hand towards the opposite ankle” while “pressing the hips up and back as far as
possible” to increase hip flexion and knee extension.
Option: Add in some Micromovements, such as subtly shifting the hips from side to
side, and/or include a few rounds of Pulse Contractions by gently pressing the feet into
the floor and then pulling and rotating the torso down to the floor to increase
proprioception, tissue resiliency, and range of motion.
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Low Squat Progression
This sequence of stretches aims to create the Low Squat position, which can be a
difficult position for many people due to the habitual use of furniture in a modern lifestyle
that compromises the range of motion of the joints.
Alignment Cues: In the first stretch, Cat Pose from yoga, “tuck the chin and look into
the belly button” to curl the torso into spinal flexion.
In the next stretch, Quadruped Rock-Back, “tuck the toes under and shift the hips back
towards the heels as far as possible” while “growing tall through the spine.”
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Low Squat Progression – Rock-Back to Supported Low Squat
The next phase in this progression aims to load the legs and increase ankle
dorsiflexion, knee flexion, and hip flexion.
Alignment Cues: “Press the arms into the floor” to “roll back over the toes and lift the
knees off the floor.” Use the arms to support the body’s weight while trying to “sit the
hips onto the heels.”
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Supported Low Squat Variations
Many times, an individual’s muscles will reflexively activate and contract when loaded,
which may limit the depth of the Low Squat. Using the arms or a piece of equipment,
such as suspension trainers like TRX, can help an individual get into and hold a Low
Squat position, which can allow the muscles to lengthen over time and get stronger
through this larger range of motion too.
Alignment Cues: While holding onto a sturdy object, such as a suspension trainer,
Squat Rack or wall, “sit the hips onto the heels and grow long through the spine.”
Option: Add in some Micromovements, such as subtly shifting the hips from side to
side, and/or include a few rounds of Pulse Contractions by gently pressing the feet into
the floor and then pulling the hips down to the floor to increase proprioception, tissue
resiliency, and range of motion.
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Low Squat Progression – Supported Low Squat to Low Squat
In this phase of the Low Squat progression, the legs begin to support all the body’s
weight, which is essential to developing competency for the Low Squat position.
The Low Squat targets the gluteal, hamstring, quadriceps, and soleus muscles to
increase range of motion for hip flexion, knee flexion, and ankle dorsiflexion.
Alignment Cues: Start in a Supported Low Squat position and gradually reduce the
amount of support used to maintain the position, which may include lessening the
amount of weight that the arms support and/or rocking back into a Low Squat position
more frequently to help develop strength in the legs to support the Low Squat position.
From a Support Low Squat position, “simply roll back into a Low Squat” and “lengthen
the spine” while “lifting the heart” to create thoracic spine extension.
Option: Add in some Micromovements, such as shifting the hips from side to side,
subtly sliding the knees in and out and/or rotating through the torso and shoulders.
Also, include a few rounds of Pulse Contractions by pressing the feet into the floor and
pulling the hips down towards the heels to increase proprioception, tissue resiliency and
range of motion.
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Low Squat Variations – Spinal Flexion and Extension
While in the Low Squat position, change the stretch effect on various sections of the
Posterior Chain by flexing and extending the spine.
Alignment Cues: In the first variation, Low Squat with Spinal Extension, “sit the hips
onto the heels and lift the heart” to increase the mobility demands for the lower body,
specifically, Hip and Knee Flexion. In the second variation, Low Squat with Spinal
Flexion, “tuck the chin, curl the Spine and reach the Hands for the horizon” to increase
the mobility demands for upper body, specifically the erector spinae, quadratus
lumborum, latissimus dorsi, rhomboids and trapezius muscles.
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Low Squat Variations – Squat, Rotate and Reach
This squat will target the gluteal, quadriceps, hip adductor (groin), soleus (calf), oblique
and pectoral muscles to increase range of motion in hip flexion, hip abduction, knee
flexion, ankle dorsiflexion, thoracic spine extension, and thoracic spine rotation.
Alignment Cues: In a Low Squat position, “place both rms inside of the knees” to block
the legs into hip abduction. Next, “rotate through the torso and reach a hand up to the
sky” while “pressing the opposite arm against the inside of the knee” to maintain hip
abduction. “Lift the heart” and “look at the hand reaching into the sky.”
Option: Add in some Micromovements, such as subtly shifting the hips from side to
side and/or twisting the arm. Also, include a few rounds of Pulse Contractions, by
pressing the feet into the floor and pulling the hips down towards the heels to increase
proprioception, tissue resiliency, and range of motion.
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Half-Kneeling Ankle Dorsiflexion at Wall – Set Up
This stretch targets the soleus (calf) muscle and the Achilles’ tendon to increase range
of motion in ankle dorsiflexion.
This stretch also can serve as an assessment for the range of motion for ankle
dorsiflexion, which is integral to the biomechanical function and movement quality for
wide variety of movement patterns that include walking, running, squatting and more.
Alignment Cues: Set up in a Half-Kneeling position and use the width of a fist, from
thumb to pinkie, to the measure the distance from the wall where the front foot will be
positioned. Align the foot to be perpendicular to the wall as well.
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Half-Kneeling Ankle Dorsiflexion at Wall – Stretch and Assessment
Once the foot is aligned and in the proper position, “rise up into Half-Kneeling with a
vertical torso and place the hands on the hips.”
Alignment Cues: “Push the hips forward and attempt to touch the kneecap to the wall
while keeping the front heel flat on the floor.”
Clearance: If the knee can touch the wall while the heel remains on the floor, it is an
indicator that the individual has adequate range of motion in ankle dorsiflexion for many
fundamental movement patterns, including walking running and squatting.
Option: Add in some Micromovements, such as wiggling the toes, and/or Pulse
Contractions, such as pressing the foot into and away from the floor to increase
proprioception, tissue resiliency, and range of motion.
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Low Lunge Ankle Dorsiflexion
This stretch targets the soleus (calf) muscle and Achilles’ tendon to increase the range
of motion for ankle dorsiflexion.
Ankle dorsiflexion will be integral to many other stretches, including Low Lunge and
Down Dog variations.
Alignment Cues: From a Half-Kneeling position, “lunge forward and drive the Knee
past the toes towards the horizon.” Attempt to “keep the Heel on the floor” while angling
the shin down towards the foot as much as possible.
Option: Add in some Micromovements, such as wiggling the toes and/or shifting the
knee from side to side, and/or include a few rounds of Pulse Contractions by pressing
the foot into the floor to increase proprioception, tissue resiliency and range of motion.
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Low Lunge Ankle Dorsiflexion with Banded Distraction
This stretch uses a Banded Distraction technique to create more glide between articular
surfaces within the ankle joint, which will help to increase range of motion of ankle
dorsiflexion.
A large loop resistance band is anchor to a sturdy object, such as a squat rack, directly
behind the ankle to create an Anterior-Posterior Horizontal Distraction Force, which acts
as an invisible wedge of force that helps to separate the articulator surfaces of the ankle
joint in order to lessen friction and encourage more movement in the joint.
Alignment Cues: “Wrap the resistance band across the ankle where the shin intersects
with the top of the foot.” Next, “lunge forward and drive the knee towards the horizon”
while “keeping the heel on the floor.”
Option: Add in some Micromovements, such as wiggling the toes and/or shifting the
knee from side to side, and/or include a few rounds of Pulse Contractions by pressing
the foot into the floor to increase proprioception, tissue resiliency, and range of motion.
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Supported Low Lunge Variations
While these stretch variations are used to target the Anterior Chain, these stretches can
also be used to target the Posterior Chain, specifically the gluteal, hip rotators,
hamstrings, and soleus (calf) muscles to increase hip flexion and ankle dorsiflexion.
Alignment Cues: Start in a Half-Kneeling position with the front foot aligned directly
below the front knee. Next, “shift the hips froward and drive the knee towards the
horizon” while “keeping the heel flat on the floor.”
Option: Position the front foot outside shoulder-width as shown in the second variation
to target the hip adductor (groin) and medial hamstring muscles. In the third variation,
the back toes are tucked under to affect the intrinsic foot muscles.
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Low Lunge and Rotate Progression
This progression of stretches will also affect the Posterior Oblique Sling (POS), which
consists of the latissimus dorsi and contralateral gluteal muscles. Use this progression
to increase range of motion in spinal rotation, spinal flexion, hip adduction, and hip
flexion.
Alignment Cues: Start in a Half-Kneeling position with the “front foot aligned directly
below the front knee.” Next, “place the opposite Hand on the outside of the front knee”
and “gently twist the spine to look back at the horizon” while “staying tall through the
spine.”
Option: “Drive the hips forward as far as possible” as in the second variation. In the
third variation, the hands are in Prayer position to help deepen the spinal rotation.
“Press the elbow into the knee” while “rotating the chest and eyes backwards.”
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Supported Low Lunge with Hip External Rotation
This stretch will increase hip external rotation, ankle inversion and spinal rotation. The
stretch will also affect the Rotational and Lateral Chains in addition to the Posterior
Chain, specifically the gluteal and hip rotator muscles.
Alignment Cues: Start in a Supported Low Lunge position with the “hips pressed
forward” and “the arms supporting the body’s weight.”
Next, “press the front knee out to the side and roll the foot onto the outside edge” while
“twisting through the torso and opening the chest up to the sky.”
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Option: “Reach the arm up to the sky and press the floor away with the bottom hand”
while “allowing the front knee to continue to fall out to the side.”
Add in some Micromovements, such as shifting the hips from side to side, and/or Pulse
Contractions by pressing the foot into the floor to increase proprioception, tissue
resiliency, and range of motion.
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Down Dog
This stretch, referred to as Down Dog in yoga, targets the gluteal, hamstring, latissimus
dorsi, pectoral, gastrocnemius (calf) and soleus (calf) muscles to increase range of
motion in hip flexion, knee extension, thoracic spine extension, shoulder flexion, and
ankle dorsiflexion.
Alignment Cues: From a High Plank position with the hands and feet all aligned
shoulder-width apart, “push the floor away and shift the hips back and up to the sky.”
“Keep the feet parallel” and “drive the heels to the floor.” Next, “spread the fingers” and
“press the heart towards the heels” while “keeping plenty of space between the
shoulders and ears” and “maintaining wide collar bones.”
Option: Add in some Micromovements, such as shifting the hips from side to side,
and/or Pulse Contractions by separating the floor with hands and feet, to increase
proprioception, tissue resiliency, and range of motion.
Practice Hip Hinge at Wall as a regression or modification.
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Down Dog with Hip Extension
This variation of the Down Dog will intensify the mobility demands on the leg that
remains on the floor and supports the pose. The stretch targets the gluteal, hamstrings
and calf muscles to increase hip flexion, knee extension, and ankle dorsiflexion.
Alignment Cues: From a Down Dog position, “reach one heel up to the sky with a
straight leg” while “staying long through the whole body.”
Many times, the pelvis will rotate and open to the side as a form of compensation.
“Keep the hips square with the floor.”
Option: Add in some Micromovements, such as shifting the hips from side to side
and/or twisting the arms or legs. Also, include a few rounds of Pulse Contractions, by
separating the floor with hands and feet, to increase proprioception, tissue resiliency,
and range of motion.
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Down Dog with Rotated Reach
This stretch builds off Down Dog and intensifies the mobility demands of the shoulders
and spine. This stretch targets the gluteal, hamstring, calf, latissimus dorsi, rhomboid,
and trapezius muscles to increase range of motion in hip flexion, knee extension, ankle
dorsiflexion, shoulder flexion, and spinal rotation.
Alignment Cues: From a Down Dog position, “reach one hand towards the opposite
ankle” while “pressing the floor away” and “staying long through the whole body.”
Option: Add in some Micromovements, such as shifting the hips from side to side
and/or twisting the arms or legs. Also, include a few rounds of Pulse Contractions by
separating the floor with hands and feet, to increase proprioception, tissue resiliency,
and range of motion.
Practice this Hip Hinge with Reach at Wall as a regression or modification.
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Half-Kneeling Lunge and Rotate
This stretch uses a Half-Kneeling position to block movement of the pelvis while rotating
through the torso to target the gluteal, erector spinae, quadratus lumborum, latissimus
dorsi, rhomboids, and trapezius muscles as well as to increase range of motion in spinal
rotation.
Alignment Cues: Start in Half-Kneeling position with "the front foot aligned directly
below the front knee. “Place the opposite hand on the outside of the front knee” and
“gently twist the torso and look at the horizon” while “staying tall through the spine.”
Option: Add in some Micromovements, such as nodding the head, and/or Pulse
Contractions by pressing the hand into the thigh, to increase proprioception, tissue
resiliency, and range of motion.
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Standing Forward Fold Progression
The following stretches are part of the Standing Forward Fold progression, which
targets the entire Posterior Chain, from head to toe, and increases spinal flexion, hip
flexion, knee extension, and ankle dorsiflexion.
Alignment Cues: The first variation, Supported Forward Fold, uses the arms to
support the weight of the torso while folding forward into spinal flexion. This variation is
recommended for individuals that are “too tight to touch their toes.”
The second variation, Standing Forward Fold, is sometimes referred to as a “Standing
Toe Touch” as the hands reach for the feet to deepen the stretch.
In both variations, it is important to “tuck the chin and look into the belly button” in order
to create flexion with the entire spine, including the cervical spine. Many people will
habitually look at the floor or further in front, which activates and shortens several
muscles in the neck and back region, specifically the erector spinae, trapezius, levator
scapulae and splenius capitis muscles.
Option: Add in some Micromovements, such as wiggling the toes or subtly shifting the
hips from side to side, and/or a few rounds of Pulse Contractions by pressing the feet
into the floor, to increase proprioception, tissue resiliency, and range of motion.
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Standing Forward Fold Progression – Feet on Hands
The Standing Forward Fold can be progressed further by sliding the hands under the
feet, which increases the range of motion in ankle dorsiflexion that will affect the intrinsic
foot muscles as well as the rest of the Posterior Chain.
Alignment Cues: Building off the previous stretch, Standing Forward Fold, “tuck the
hands under the feet” and attempt to “touch the wrists with the toes” to deepen spinal
flexion, hip flexion, knee extension, and ankle dorsiflexion.
“Align the fingers and toes in parallel” when sliding the hands under the feet. Also, “tuck
the chin and look into the belly button” to create flexion through the entire spine.
Option: Add in some Micromovements, such as gently shaking the head, twisting the
arms and/or subtly shifting the hips from side to side. Also, include a few rounds of
Pulse Contractions by pressing the feet into the hands and pulling with the arms to
increase proprioception, tissue resiliency, and range of motion.
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Split Stance Hip Hinge
This stretch is similar to the Pyramid Pose in yoga and mainly targets the gluteal,
hamstring and hip rotator muscles to increase range of motion in hip flexion and knee
extension, which combine to create a Hip Hinge.
Alignment Cues: Start in a Split Stance where one foot is in front and the other is
behind the hips. “Square the hips” and align the pelvis perpendicular to the legs. Next,
“slide the hands down the front leg” while “staying long and tall through the spine.”
“Press the hips back and up” as the torso leans forward as if “taking a bow.”
Option: Place a hand on a wall or sturdy object, such as a squat rack, to help maintain
balance while performing this stretch.
Add in some Micromovements, such as subtly shifting the hips from side to side, and/or
a few rounds of Pulse Contractions by pressing the feet into the floor, to increase
proprioception, tissue resiliency, and range of motion.
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Split Stance Forward Fold
This stretch builds off the previous exercise, Split Stance Hip Hinge, and includes a
forward fold to target more muscles in the Posterior Chain, specifically the erector
spinae, quadratus lumborum, rhomboids, trapezius, and splenius capitis muscles. This
stretch increases range of motion in hip flexion, knee extension and spinal flexion.
Alignment Cues: In a Split Stance with the “hips squared with the legs,” introduce a
forward fold by “sliding the hands down the front leg” and attempting to “touch the
forehead to the kneecap.” Next, “tuck the chin” and “look at the belly button” to create
flexion through the entire spine.
Option: Place a hand on a wall or sturdy object, such as a squat rack, to help maintain
balance while performing this stretch.
Add in some Micromovements, such as subtly shifting the hips from side to side, and/or
a few rounds of Pulse Contractions by pressing the feet into the floor to increase
proprioception, tissue resiliency, and range of motion.
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Front Splits Progression
As previously mentioned as a stretch for the Anterior Chain, the Front Split variations
target the Anterior and Posterior Chains to simultaneously increase range of motion in
hip extension and hip flexion, an exercise technique referred to as “splitting the hips.”
This progression of the Front Splits will bias the Posterior Chain.
Alignment Cues: In the first variation, Extended Low Lunge, “start in a Low Lunge
position and slide the front foot as far forward as possible.” Next, “allow the hips to sink
towards the floor” while “diaphragmatically breathing with long exhales.”
In the second variation, Kneeling Leg Pull, “start in a Low Lunge position and rock the
hips back” to “sit on the heel.” Next, “fold the torso forward and reach for the front foot”
to combine spinal flexion with hip flexion and knee extension.
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The next stretches use pieces of equipment, such as yoga blocks, bolsters or pillows, to
support the body as the individual attempts to progress further into the Front Splits.
The top stretch, Supported Seated Front Split, uses a yoga block or pillow under the
front leg to support the body. The bottom stretch, Arm Supported Front Split, uses the
arms to support the body, for which yoga blocks or parallette bars can offer good
leverage for some individuals. In both variations, the hips are not on the floor.
Option: Add in some Micromovements, such as subtly twisting the legs or rotating the
rib cage from side to side, and/or a few rounds of Pulse Contractions by pressing the
feet into the floor to increase proprioception, tissue resiliency, and range of motion.
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The next stretch, Full Front Split, takes the hips all the way to the floor, which
increases the range of motion in both hip extension and hip flexion, as demonstrated in
the top illustration. The bottom stretch, Full Front Splits with Forward Fold, magnifies
the stretch effect for the Posterior Chain as the torso lays down over the front leg in a
Forward Fold, which increases the range of motion in spinal flexion, hip flexion, and
knee extension for the front leg.
In both variations, the alignment of the pelvis will change the effect of the stretch. When
the pelvis is square or perpendicular to the leg, the stretch mainly affects the Posterior
and Anterior Chain. Yet, if the pelvis changes its alignment and “opens out to the side,”
the Lateral Chain becomes effected by the stretch.
Option: Add in some Micromovements, such as subtly twisting the legs or rotating the
rib cage from side to side, and/or a few rounds of Pulse Contractions by pressing the
feet into the floor to increase proprioception, tissue resiliency, and range of motion.
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LATERAL CHAINS
225
226
Assisted Cervical Spine Lateral Flexion
This stretch, commonly referred to as Neck Lateral Flexion, targets the upper trapezius
and scalene muscles while increasing lateral flexion for the neck.
This stretch is beneficial for individuals that spend a lot of time staring at computer
screens and/or driving, both of which may lead to compensation patterns including
Forward Head Posture or Text Neck.
Alignment Cues: “Gently pull the head over to the side with one Hand” while the other
Hand “reaches down towards the floor.” Next, “grow tall through the spine” while
“reaching the top of the head over towards the horizon” as opposed to pulling the ear
down to the shoulder.
Option: Add in some Micromovements, such as subtly nodding the head, and/or a few
rounds of Pulse Contractions by pressing the hand into and away from the hand to
increase proprioception, tissue resiliency, and range of motion.
227
Assisted Cervical Spine Lateral Flexion with Bias
This stretch builds off the previous exercises, Neck Lateral Flexion, and introduces a
couple of biases, which are specific joint positions that can magnify the stretch effect in
designated muscles or areas of the body.
This stretch will bias the shoulder into internal rotation, which magnifies the stretch
effect on the upper trapezius and scalene muscles of the neck and shoulder region.
This stretch is recommended for individuals that spend a lot of time working on
computers, driving cars and staring at handheld devices.
Alignment Cues: “Gently pull the head over to the side with one hand” while “reaching
the other hand around the back as far as possible.” Next, “pull the armpit down towards
the hips” to depress the targeted shoulder while “growing tall through the neck and
reaching the top of the head over towards the horizon.”
Option: Add in some Micromovements, such as subtly nodding the head, and/or Pulse
Contractions to increase proprioception, tissue resiliency, and range of motion.
228
Blocked Cervical Spine Lateral Flexion
This stretch builds off a previous exercise, Neck Lateral Flexion, and uses a yoga
strap or large towel to block the shoulder into scapular depression. This stretch targets
the upper trapezius and scalene muscles to increase mobility of the cervical spine as
well as to help improve posture.
Alignment Cues: Anchor the shoulder down by holding onto a yoga strap and standing
on the other side of it. Next, “gently pull the head over to the other side” while “staying
long through the spine” and “reaching the top of the head towards the horizon.”
Option: Add in some Micromovements, such as subtly nodding the head, and/or a few
rounds of Pulse Contractions, such as pulling the strap and then squeezing the armpit
down to the hips, to increase proprioception, tissue resiliency and range of motion.
229
Blocked Cervical Spine Lateral Flexion with Contralateral Rotation
This stretch builds off the previous exercise, Blocked Cervical Spine Lateral Flexion,
and introduces spinal rotation increase the mobility of the neck.
Alignment Cues: Anchor one shoulder down by holding onto a yoga strap or large
towel. Next “gently pull nose down into the opposite armpit” while “staying long through
the spine” and “keeping the shoulders square with the hips.”
Option: Add in some Micromovements, such as subtly nodding or shaking the head,
and/or a few rounds of Pulse Contractions to increase proprioception, tissue resiliency,
and range of motion.
230
Blocked Cervical Spine Lateral Flexion with Ipsilateral Rotation
This stretch builds off the previous exercises and biases the neck into spinal rotation.
However, the previous stretch variation featured a contralateral rotation, which turns the
head away from the blocked shoulder. This stretch features an ipsilateral rotation, which
turns the head towards the blocked shoulder.
Alignment Cues: “Hold onto a sturdy object, like a bench or barbell, to anchor the
shoulder down.” Next, “gently pull the head over to the other side” while “turning the
nose towards the blocked shoulder.”
“Don’t force the movement of the head,” but “just try to look at the armpit and breathe.”
Practice a few rounds of diaphragmatic breathing and emphasize long exhales,
especially if the neck feels ‘tight.’
Option: Add in some Micromovements, such as subtly nodding the head and/or rolling
the blocked shoulder. Also, include a few rounds of Pulse Contractions, such as pulling
and pressing into the sturdy object that anchors the shoulder down. These additional
techniques will help to increase proprioception, tissue resiliency, and range of motion.
231
Assisted Shoulder Adduction and Scapular Depression
This stretch targets the upper trapezius, scalene and supraspinatus muscles to improve
scapular depression, as well as shoulder and neck mobility.
The supraspinatus is one of the shoulder’s rotator cuff muscles and helps to abduct the
shoulder or lift the arm up and away from the body as in the Lateral DB Raises exercise.
Alignment Cues: “Gently pull the arm behind the back as far as possible” while
“squeezing the armpit down to the front pocket.”
Also, “avoid side bending through the torso,” which is lateral flexion of the spine.
Instead, “grow tall through the spine” and “lift the heart up towards the sky.”
Option: Add in some Micromovements, such as subtly nodding or shaking the head,
and/or a few rounds of Pulse Contractions by pulling with one arm and then the other, to
increase proprioception, tissue resiliency, and range of motion.
232
Blocked Adduction and Depression Variation
Building off the previous exercise, Assisted Shoulder Adduction and Scapular
Depression, these stretches also target the upper trapezius, scalene, and
supraspinatus muscles to improve scapular depression as well as shoulder and neck
mobility.
Alignment Cues: Block the targeted shoulder into adduction and scapular depression
by “holding onto a wall or a strap.” Next, “step or lean away from the anchor” to pull the
scapula into depression and shoulder into adduction. “Grow tall through the spine and
lift the heart” to avoid any side bending through the torso.
233
Assisted Shoulder Flexion Variations
These stretches target the latissimus dorsi (back) and pectoral (chest) muscles to
improve shoulder flexion. For many people, these muscles are tight and/or overactive,
which can lead to Upper Cross Syndrome, a common compensation pattern.
Alignment Cues: Support the arm with either a table, wall, or dowel while “simply
reaching the hand up and away from the rib cage.”
Option: Add in some Micromovements, such as subtly twisting the arm or rotating the
rib cage, and/or a few rounds of Pulse Contractions by pulling with one arm and then
the other, to increase proprioception, tissue resiliency and range of motion.
234
Blocked Shoulder Flexion Variations
These stretches target the latissimus dorsi, rhomboid, infraspinatus, teres major and
trapezius muscles, all of which affect the lateral flexion of the spine as well as abduction
and adduction of the arm and shoulder.
Alignment Cues: “Grab hold of a sturdy object, such as a wall or squat rack,” and “sit
the hips back and away from the hand(s) as far as possible.” Performing this stretch
variation with one hand offers the opportunity to turn the torso and increase the range of
motion of shoulder adduction as well as spinal rotation.
235
Wide Stance Supported Spinal Lateral Flexion
This stretch variation targets the latissimus dorsi, teres major, quadratus lumborum,
oblique, and intercostal muscles to increase lateral flexion of the spine.
Alignment Cues: Start in a wide stance, with the feet parallel and separated as far as
possible. “Slide one hand down the outside of the leg” while “reaching up and over with
the other arm.” Next, “practice a few rounds of diaphragmatic breathing to integrate the
inner and outer core muscles into the stretch.
Option: Perform this stretch up against a wall to help keep the hips and shoulders
square with one another while laterally flexing the spine.
Add in some Micromovements, such as twisting the arm, and/or a few rounds of Pulse
Contractions to increase proprioception, tissue resiliency, and range of motion.
236
Wide Stance Spinal Lateral Flexion
This stretch builds off the previous exercise and also targets the latissimus dorsi, teres
major, quadratus lumborum, oblique, and intercostal muscles, as well as the hip
adductor (groin) muscles, to increase lateral flexion of the spine.
Alignment Cues: Start in a wide stance, with the “feet parallel and separated as far as
possible.” Next, “reach one hand up and over as the other hand reaches under and
across.” Attempt to “touch either side of the room with the fingers.”
Option: Perform this stretch up against a wall to help keep the hips and shoulders
square with one another while laterally flexing the spine.
237
Standing Spinal Lateral Flexion
This stretch builds off the previous exercises and reduces the Base of Support, which
allows the stretch effect to spread into the gluteus medius, tensor fascia latae (TFL),
vastus lateralis (quadriceps), and peroneal (calf) muscles. This stretch increases lateral
flexion of the spine and hip adduction.
Alignment Cues: “Stand with the feet and hands pressed together.” Next, “reach the
arms overhead towards one side of the room as far as possible.”
“Keep the shoulders and hips square with one another” while “growing tall through the
whole body” and “reaching the fingers towards the horizon as best as possible.”
Option: Perform this stretch up against a wall to help keep the hips and shoulders
square with one another while laterally flexing the spine.
238
Side Lye Hip Adduction on Table – IT Band
This stretch, commonly referred to as the IT Band Stretch, targets the gluteal medius,
tensor fascia latae (TFL), and vastus lateralis muscles as well as the infamous iliotibial
band (IT Band), which is a tendon that runs down the outside of the thigh and connects
the hip to the shin.
Alignment Cues: In a side lying position on a table or bench, “stack the hips” to align
the pelvis perpendicular to the table/bench. Next, “reach the top leg back off the table or
bench and allow the leg to drop down towards the floor.”
“Allow gravity to pull the leg towards the ground” or “actively reach the foot towards the
floor to create hip adduction.”
Options: Explore different positions of the pelvis, such as subtly rolling the top of the
pelvis forward to bias the stretch effect into the gluteus medius muscles and/or subtly
rolling the top of the hip backwards to bias the stretch effect in the TFL.
Also, perform the stretch with the knee flexed to various angles as well as the femur
(thigh) twisted to bias either hip internal or external rotation.
Finally, add in some Micromovements, such as gently twisting the leg, and/or Pulse
Contractions by subtly lifting the lowering the leg to increase proprioception, tissue
resiliency, and range of motion.
239
Supported Hip Adduction – IT Band
This stretch, commonly referred to as a Standing IT Band Stretch, builds off the
previous exercise and targets the gluteus medius, gluteus maximus, tensor fascia late
(TFL), vastus lateralis (quadriceps), biceps femoris (hamstring) and peroneal (calf)
muscles to increase range of motion in hip adduction.
This stretch will affect the muscles that connect to the iliotibial band (IT Band).
Alignment Cues: “Hold onto a sturdy object, such as a box, wall or piece of equipment,
and reach one leg behind the other other leg as far as possible.”
Options: Add in some Micromovements, such as gently rotating the hips from side to
side, and/or a few rounds of Pulse Contractions by pressing the foot into and away from
the floor, to increase proprioception, tissue resiliency, and range of motion.
240
Supported Spinal Lateral Flexion and Hip Adduction
This stretch builds off the previous exercises and combines hip adduction with lateral
flexion of the spine. This stretch will affect a host of muscles, including the latissimus
dorsi, intercostal, obliques, erector spinae, quadratus lumborum, gluteus medius,
gluteus maximus, tensor fascia late (TFL), vastus lateralis (quadriceps), biceps femoris
(hamstring) peroneal (calf) muscles.
Alignment Cues: Hold onto a sturdy object, such as a wall or piece of equipment, for
support while “stepping the outside leg behind and across as far as possible” and
“reaching the outside arm up and over as far as possible.”
“Reach all the through the fingers and toes” while “being long through the whole body.”
Attempt to “keep the shoulders and hips square with one another.”
241
Assisted Ankle Eversion and Inversion
These stretches target several muscles of the lower leg to improve both ankle inversion
and eversion. Ankle eversion and inversion play an integral part in an individual’s
balance and coordination, specifically regarding ankle mobility and stability.
Improving ankle mobility and stability are common objectives within a corrective
exercise program, especially for individuals that lead a sedentary lifestyle.
Alignment Cues: In a comfortable seated position, use the hands to turn the sole of the
foot in towards the midline or up towards the face for ankle inversion.
Conversely, turn the sole of the foot down away from the face for ankle eversion.
In both variations, keep the shin as still as possible when performing these stretches.
The top illustration is ankle inversion, and the bottom illustration is ankle eversion.
242
Ankle Eversion and Inversion on Half Dome
This stretch builds off the previous exercises and uses a Half Dome to target the lower
leg muscles and increase range of motion for the ankle inversion and eversion.
Many people, especially those that led a modern lifestyle, spend most of the day
walking on flat surface, from which the ankle joint rarely experiences inversion or
eversion. Therefore, restoring this range of motion can improve ankle mobility and
stability as well as mitigate possible injuries.
Alignment Cues: “Place a foot on the flat surface of a Half Dome.” Next, “tilt the foot as
far as possible in either direction” while “maintaining a vertical shin.”
Option: Add in some Micromovements, such as wiggling the toes or subtly bending the
knees, and/or a few rounds of Pulse Contractions by pressing the forefoot into and
away from the Half Dome to increase proprioception and range of motion.
This exercise can also be performed on a wobble board, slant board or a folded towel.
243
Blocked Ankle Inversion
This stretch builds off the previous exercise and uses the floor to block the outside edge
of the foot to create ankle inversion. This stretch variation will help to mitigate lateral
ankle sprains, which is common in sports.
Alignment Cues: “Point the sole of the foot inwards by rolling onto the outside edge of
the foot.”
Option: Add in some Micromovements, such as wiggling the toes or subtly bending the
ankle into dorsiflexion, and/or include a few rounds of Pulse Contractions by subtly
attempting to sweep floor with the edge of the foot, to increase proprioception, tissue
resiliency, and range of motion.
244
Blocked Ankle Inversion
This stretch complements the previous exercise, Ankle Inversion, and uses the floor to
block the edge of the foot and allow the ankle to move into eversion, where the sole of
the foot faces out to the side. This stretch may to mitigate ankle injuries, especially for
individuals that have rigid ankles, stiff feet and/or high arches.
Alignment Cues: “Use the floor to block the inside (medial) edge of the foot.” Next, “tilt
the shin in towards the center of the body” while attempt to “point the sole of the foot out
to the side.”
Option: Add in some Micromovements, such as subtly bending the ankle into
dorsiflexion, and/or include a few rounds of Pulse Contractions by gently pressing the
foot into the floor to increase proprioception, tissue resiliency, and range of motion.
245
Assisted Hip Abduction at Table
This stretch targets the hip adductor (groin) muscles and increases range of motion for
hip abduction, which is integral to the Middle Splits.
Alignment Cues: Use a bench, table or chain to position the leg into hip abduction and
adjust the height of the supporting object in order to maintain a vertical torso.
“Keep the shoulders and hips square to one another” and avoid rotating or twisting the
body when performing this exercise.
Option: Add in some Micromovements, such as subtly tilting the front of the pelvis up
and down, and/or a few rounds of Pulse Contractions by pressing the leg into and away
from the table, to increase proprioception, tissue resiliency, and range of motion.
246
Assisted Hip Abduction with Lateral Flexion at Table
This stretch builds off the previous exercise and includes lateral flexion of the spine,
which expands the stretch effect to include the latissimus dorsi, quadratus lumborum,
obliques muscles. This stretch increases range of motion in hip abduction and spinal
lateral flexion.
Alignment Cues: “Place the leg on a table or bench” while “maintaining a vertical
torso.” Next, “reach the outside up and over top towards the horizon.” Attempt to “keep
the shoulders and hips square with one another” to target the Lateral Chain muscles.
Option: Add in some Micromovements, such as subtly tilting the front of the pelvis up
and down, and/or a few rounds of Pulse Contractions by pressing the leg into and away
from the table to increase proprioception, tissue resiliency, and range of motion.
247
Wide Stance Hip Abduction – Sumo Squat
This stretch, commonly referred to as a Sumo Squat, targets the hip adductor (groin)
muscles while in a wide stance with flexed knees. This stretch helps to increase the
range of motion for hip abduction and serves as a precursor to the Middle Splits.
Alignment Cues: “Start in a wide stance position with the feet angled out towards the
sides.” Next, “sit the hips down towards the floor” while “driving the knees out to the side
and staying tall through the spine.”
Option: Hold onto a sturdy object, such as a chair or bench, to support the body. Also,
include some Micromovements, such as subtly tilting the front of the pelvis up and
down, and/or a few rounds of Pulse Contractions by pressing the feet into the floor to
increase proprioception, tissue resiliency, and range of motion.
248
Low Squat with Assisted Hip Abduction
This stretch, commonly referred to as a Butterfly Squat, targets the hip adductor
(groin) muscles to increase range of motion for hip abduction and improve the Low
Squat position.
Alignment Cues: “Start the feet position just outside shoulder-width.” Next, “sit down
into a low squat position” and “bring the hands into a prayer position” to help “press the
elbows against the insides of each knee.”
“Lift the chest as much as possible” and “sink the heels into the floor” while “pressing
the knees out to the side with the elbows.”
Option: Sit on a low bench, stool or stack of yoga blocks to support the body’s weight.
Also, include some Micromovements, such as shifting the hips from side to side and/or
rotating the rib cage. Plus, add a few rounds of Pulse Contractions by squeezing the
knees into the elbow to increase proprioception, tissue resiliency, and range of motion.
249
Quadruped Hip Abduction
This stretch, commonly referred to as a Frog pose in yoga, targets the hip adductor
(groin) muscles to increase the range of motion in hip abduction. This stretch also
serves as a precursor for the Middle Splits.
Alignment Cues: While on elbows and knees in a Quadruped position, “slide the knees
out to the side as far as possible” and “allow the torso to sink to the floor.”
Option: Place a pillow, bolster or a stack of yoga blocks under the torso to help support
the body’s weight.
Also, include some Micromovements, such as tilting the “belt buckle” to and from the
nose. Plus, add a few rounds of Pulse Contractions by squeezing the knees into the
floor to increase proprioception, tissue resiliency, and range of motion.
250
Prone Unilateral Hip Abduction
This stretch, commonly referred to as a Half Frog pose, targets the hip adductor (groin)
muscles to increase the range of motion for hip abduction while in hip flexion.
Alignment Cues: “Lie face down on the floor” and “slide one knee out to the side as far
as possible.” Attempt to “flex the hip to a 90º angle” while “allowing the pelvis to melt to
the floor.”
Option: Place a small pillow, bolster or blanket under the torso and hip to help support
the body in this position, especially if the groin muscles are very “tight” and the range of
motion in hip abduction is limited.
Add in some Micromovements, such tilting the pelvis by “pointing the belt buckle
towards and away from the nose” and/or subtly lifting and lowering the foot to create
internal rotation at the hip socket.
Also, include a few rounds of Pulse Contractions, by pressing the knee into the floor and
then attempting the lift the knee off the floor without rotating the pelvis.
These additional techniques will help to increase proprioception, tissue resiliency, and
range of motion for this position.
251
Quadruped Unilateral Hip Abduction
This stretch, commonly referred to Quadruped Kickstand, builds off the Half Frog pose
and targets the hip adductor (groin) muscles to increase range of motion for hip
abduction while in hip flexion.
Alignment Cues: Start on hands and knees in a Quadruped position. Next, “extend one
leg out to the side” and attempt to “flex the hip to a 90º angle.” This position will vaguely
resemble a kickstand that extends off a bicycle.
Options: Smoothly shift the hips back into a Kickstand Rock to target part of the
Posterior Chain, specifically the gluteal, hamstring and hip rotator muscles.
Add in some Micromovements, such tilting the pelvis and “pointing the belt buckle
towards and away from the nose.”
Also, include a few rounds of Pulse Contractions, wherein the foot presses down into
the floor as well as attempts to lift away from the floor while keeping the rest of the body
as still as possible. The Micromovements and Pulse Contractions will help increase
proprioception, tissue resiliency and range of motion in this position.
252
Kneeling Unilateral Hip Abduction
This stretch, commonly referred to Kneeling Kickstand, builds off the Quadruped
Kickstand and also targets the hip adductor (groin) muscles to increases range of
motion for hip abduction.
Alignment Cues: “Start on hands and knees in a Quadruped position.” Next, “extend
one leg out to the side as far as possible.” Once in the Kickstand position, “lift up the
heart and grow tall through the spine.”
Options: Add in some Micromovements, such tilting the pelvis and “pointing the belt
buckle towards and away from the nose” or hinging the hips by “slowly taking a bow.”
Also, include a few rounds of Pulse Contractions, wherein the foot presses down into
the floor as well as attempts to lift away from the floor while keeping the rest of the body
as still as possible. The Micromovements and Pulse Contractions will help increase
proprioception, tissue resiliency, and range of motion in this position.
253
Quadruped Unilateral Hip Abduction with Ipsilateral Reach
This stretch, commonly referred to as Kickstand and Ipsilateral Reach, builds off the
Quadruped Kickstand and targets the hip adductor (groin), latissimus dorsi, and
rhomboid muscles to increase range of motion for hip abduction and spinal rotation.
Alignment Cues: Start in Quadruped Kickstand and “reach the ipsilateral (same side)
arm under the opposite armpit as far as possible” while “keeping the opposite arm
straight and fully extended at the elbow.”
Options: Add in some Micromovements, such as subtly tilting the pelvis or twisting the
arm, and/or a few rounds of Pulse Contractions by pressing the hand and foot into the
floor to increase proprioception and range of motion.
254
Quadruped Unilateral Hip Abduction with Ipsilateral Reach
This stretch complements the previous exercise, Kickstand and Ipsilataeral Reach, by
rotating the spine in the opposite direction and reaching the arm up and back. This
stretch targets the hip adductors, obliques and pectoral muscles, which form the
Anterior Oblique Sling (AOS). This stretch increases the range of motion for hip
abduction and spinal rotation.
Alignment Cues: Start in a Quadruped Kickstand position and “reach the same side
(ipsilateral) arm up and over as far as possible” while “keeping the opposite arm straight
and fully extended at the elbow.”
Options: Add in some Micromovements, such as subtly twisting the arm, and/or a few
rounds of Pulse Contractions by pressing into the floor to increase proprioception, tissue
resiliency and range of motion.
255
Quadruped Unilateral Hip Abduction with Contralateral Reach
This stretch, commonly referred to as Kickstand and Contralateral Reach, builds off
the Quadruped Kickstand and targets the hip adductor (groin), gluteal, latissimus dorsi
and rhomboid muscles to increase the range of motion for hip abduction and spinal
rotation.
Alignment Cues: Start in a Quadruped Kickstand position and “reach the opposite
(contralateral) arm under the armpit and as far as possible and towards the foot” while
“using the other arm to press the floor away.”
Options: Add in some Micromovements, such as twisting the arm or leg, and/or a few
rounds of Pulse Contractions by pressing the foot into the floor to increase
proprioception, tissue resiliency, and range of motion.
256
Quadruped Unilateral Hip Abduction with Contralateral Reach
This stretch variation complements the previous exercise, Kickstand and
Contralateral Reach, by rotating the spine in the opposite direction and reaching the
arm towards the sky. This stretch targets the hip adductors, obliques and pectoral
muscles, which form the Anterior Oblique Sling (AOS). This stretch increases the range
of motion for hip abduction and spinal rotation.
Alignment Cues: Start in a Quadruped Kickstand position and “reach the opposite
(contralateral) arm up to the sky” while “using the other arm to press the floor away.”
Options: Add in some Micromovements, such as twisting the arm or leg, and/or a few
rounds of Pulse Contractions, by pressing the foot into the floor, to increase
proprioception, tissue resiliency, and range of motion.
257
Kneeling Unilateral Hip Abduction with Lateral Flexion
This stretch, commonly referred to Kneeling Kickstand and Reach, builds off the
Kneeling Kickstand and includes lateral flexion of the spine, which affects the latissimus
dorsi, obliques and quadratus lumborum muscles in addition to the hip adductors.
Alignment Cues: Start in a kneeling position and “extend one leg directly out to the
side.” Next, “reach the opposite hand up and over as far as possible towards the
horizon.”
Options: Add in some Micromovements, such subtly rotating the rib cage or twisting the
arm. Also, include a few rounds of Pulse Contractions by pressing the foot into the floor.
The Micromovements and Pulse Contraction will help increase proprioception, tissue
resiliency, and range of motion in this position.
258
Supported Side Plank with Lateral Flexion
This stretch, commonly referred to Gate Pose in yoga, compliments the previous
exercise, Kneeling Kickstand and Reach. This stretch targets all the muscles on the
side of the body, including the latissimus dorsi, obliques, gluteus medius, vastus
lateralis, and peroneal muscles to increase the range of motion in lateral flexion of the
spine and adduction of the hip.
Additionally, this exercise commonly considered as a stretch for the Iliotibial (IT) Band.
Alignment Cues: “Start in a kneeling position with one arm extended directly out to the
side. “Next, “take the opposite hand down to the ground to support the torso” while “the
arm reaches up and over as far as possible towards the horizon.”
“Press the floor away with the bottom arm” and “grow long from head to toe.”
Options: Add in some Micromovements, such subtly rotating the rib cage or twisting the
arm. Also, include a few rounds of Pulse Contractions by pressing the foot into the floor.
The Micromovements and Pulse Contraction will help increase proprioception, tissue
resiliency, and range of motion in this position.
259
Seated Hip Abduction and External Rotation - Bearsit
This stretch, referred to as a Bearsit in Kinstretch™, targets the gluteal, hip adductor
(groin) and hip rotator muscles to increase the range of motion for hip flexion, hip
abduction and hip external rotation. This stretch variation serves as a precursor for both
the Low Squat position and the Middle Splits.
Alignment Cues: In a seated position with the feet spread out as wide as possible, “pull
the knees in toward the shoulder until each knee is bent to a 90º angle.” Next, “dig the
heels into the floor” and “grab on to the shins.”
“Press the elbows into the knees and pivot on the heels” to increase both hip abduction
and external rotation. “Drive the knees out and down as far as possible.”
Option: Sit on a pillow, bolster or yoga bock to help align the torso with a vertical spine.
Add in some Micromovements, such curling and arching the spine, and/or Pulse
Contractions, by pressing the knees into the arms, to increase proprioception, tissue
resiliency, and range of motion.
260
Seated Hip Abduction and External Rotation - Butterfly
This stretch, referred to as a Butterfly Pose in yoga, targets the hip rotator and hip
adductor (groin) muscles to increase hip abduction and external rotation. This stretch
also helps an individual to build up to the Middle Splits.
Alignment Cues: In a seated position, “bring the soles of the feet together” and “pull
the feet into the groin as much as possible.” Next, “press the thighs down towards the
floor as best as possible” with assistance from the arms if needed.
Option: Sit on a pillow, bolster or yoga bock to help vertically align the spine and pelvis.
Add in some Micromovements, such curling and arching the spine, and/or Pulse
Contractions, by pressing the legs into the floor, to increase proprioception, tissue
resiliency, and range of motion.
261
Supine Hip Abduction and External Rotation – Reclined Butterfly
This stretch, referred to as a Reclined Butterfly Pose in yoga, targets the hip rotator
and hip adductor (groin) muscles to increase hip abduction and external rotation. This
stretch also helps an individual to build up to the Middle Splits.
Alignment Cues: In a supine position, “bring the soles of the feet together” and “pull
the heels into the groin as much as possible.” Next, “let the knees fall out to the side
and down to the floor.”
Option: Place a pillow, bolster or yoga bock under each thigh to help support the leg.
Add in some Micromovements, such as subtly tilting the pelvis or circling the knees,
and/or a few rounds of Pulse Contractions, by pressing the thighs into the floor, to
increase proprioception, tissue resiliency, and range of motion.
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Middle Splits Progression – Wall Splits
The Middle Splits, also referred to as the Side Splits, is a coveted goal for many and a
demanding exercise to perform since it requires a great amount of range of motion in
hip abduction.
This progression will start is a supine position, which is lying on the floor, and transition
through a seated position to standing variations of the Middle Splits.
This first stretch, Supine Hip Abduction at Wall, is commonly referred to as the Wall
Splits and uses the wall or another sturdy object to support the legs as gravity pulls the
legs down towards the floor.
Alignment Cues: “Start in a supine position with the hips and legs up against the wall.”
Next, “allow the legs to slide out to the sides on the wall and down to the floor.”
Option: Place a pillow, bolster or yoga bock under each thigh to help support the leg.
Add in some Micromovements, such as twisting the legs and/or tilting the pelvis. Also,
include a few rounds of Pulse Contractions, by pressing the legs down towards the floor
and/or into the wall, to increase proprioception, tissue resiliency and range of motion.
This exercise is a great opportunity to practice diaphragmatic breathing too.
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Middle Splits Progression
This next stretch, commonly referred to as the Floor Middle Splits, is a seated position,
in which the legs are splayed out to the side as far as possible.
Alignment Cues: In a seated position with a vertical spine and upright torso, simply
“slide the legs out to the side as far as possible.”
Option: Place a pillow, bolster or yoga bock under hips as a modification if the range of
motion of hip abduction and/or hip flexion is too restricted.
Add in some Micromovements, such as wiggling the toes and/or twisting the legs, as
well as a few rounds of Pulse Contractions, by pressing the legs into the floor, to
increase proprioception, tissue resiliency, and range of motion.
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Middle Splits Progression
The next stretch variation, commonly referred to as Floor Middle Splits and Hinge,
increases the amount of hip flexion in the exercise by introducing a hip hinge, which will
increase the stretch effect on the Posterior Chain muscles, specifically the gluteal,
hamstring, and hip external rotator muscles.
Alignment Cues: In a seated position with the legs separated as far as possible, “hinge
at the hip” and “tilt the front of the pelvis towards the floor” while “leaning forward as if
taking a bow.”
Option: Place a pillow, bolster or yoga bock under hips as an exercise modification
when range of motion in hip abduction and/or hip flexion is too restricted.
Add in some Micromovements, such as wiggling the toes and/or twisting the legs, as
well as a few rounds of Pulse Contractions, by pressing the legs into the floor, to
increase proprioception, tissue resiliency, and range of motion.
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Middle Splits Progression
The next stretch, Straddle with Forward Fold, includes a forward fold, which increases
the range of motion for spinal flexion.
This stretch will create a greater stretch effect in the Posterior Chain muscles,
specifically the erector spinae muscles, as well as affect the hip adductor, hip external
rotator, hamstring, and latissimus dorsi muscles.
Alignment Cues: In a seated position, “kick the legs out to the side as far as possible.”
Next, “walk the hands out in front as far as possible” while “tucking the chin and looking
into the belly button” to create the spinal flexion through the whole spine.
Option: Use pillows, bolsters or yoga blocks under the hip or under the arms to help
develop the range of motion for a full Pancake stretch.
Add in some Micromovements, such as wiggling the toes, twisting the legs and/or
rotating the rib cage. Also, include a few rounds of Pulse Contractions, by pressing the
feet into the floor, to increase proprioception, tissue resiliency, and range of motion.
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Middle Splits Progression – Pancake Stretch
The next stretch variation, commonly referred to as Pancake Stretch from gymnastics
and dance, attempts to maximize hip flexion and hip external rotation by bringing the
torso all the way down to the floor.
Alignment Cues: While in the Middle Splits, “walk the hands out as far as possible and
attempt to lay the torso down on the floor.”
Option: Use pillows, bolsters or yoga blocks under the hip, torso or arms to help
develop the range of motion for this Pancake stretch.
Add in some Micromovements, such as wiggling the toes, twisting the legs and/or
rotating the rib cage. Also, include a few rounds of Pulse Contractions, by pressing the
feet into the floor, to increase proprioception, tissue resiliency, and range of motion.
A view looking down at the Pancake Stretch.
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Profile and frontal views of the Pancake Stretch on the floor.
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Straddle with Spinal Rotation
The next stretch adds Spinal Rotation to the Seated Middle Splits, which increases the
stretch effect on the upper portion of the Posterior Chain, specifically the latissimus
dorsi and erector spinae muscles.
Alignment Cues: “Sit on the floor and slide the legs out to the side as far as possible.”
Next, “reach both hands towards one foot and attempt to touch the forehead to the
kneecap.”
Option: Wrap a strap or towel around the foot to help pull the torso towards the leg.
And/or place a pillow, bolster, or yoga block under the hips to help develop the range of
motion required for the Middle Splits.
Add in some Micromovements, such as twisting the legs and/or rotating the rib cage
from side to side. Also, include a few rounds of Pulse Contractions, by pressing the legs
into the floor to increase proprioception, tissue resiliency, and range of motion.
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Straddle with Spinal Rotation and Lateral Flexion
The next stretch adds lateral flexion to the Seated Middle Splits, which increases the
stretch effect on the upper portion of the Posterior Chain, specifically the obliques,
intercostal (ribs), erector spinae, quadratus lumborum, and latissimus dorsi muscles.
Alignment Cues: In a Seated Middle Splits position, “reach one hand to the front
pocket of the opposite hip” to help create lateral flexion of the spine when folding. Next,
“reach the other hand up and over towards the opposite foot” to bend the torso down
towards the leg. Attempt to “keep the shoulders vertical stacked over one another and
square to the floor” to maximize the lateral flexion of the spine.
Option: Wrap a strap or towel around the foot to help pull the torso towards the leg.
And/or place a pillow, bolster or yoga block under the hips to help develop the range of
motion required for the Middle Splits.
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Standing Middle Splits
The next several stretches are variations of the Standing Middle Splits, which is a
position that is integral to many sports and performing arts, ranging from martial arts to
gymnastics and dance.
The Standing Middle Splits will mainly target the hip adductors (groin) muscles and
increase the range of motion in hip abduction. Some variations will also create a stretch
effect for several Posterior Chain muscles, including the latissimus dorsi, erector spinae,
gluteal, rhomboids, and quadratus lumborum muscles.
Additionally, the position of the feet will change the stretch effect and bias specific joint
actions and muscles through the legs. For example, when the feet are “turned out” with
the toes pointing away from each other, i.e. “Duck Feet,” the knee and/or hip will be
biased into external rotation, which will increase the stretch effect on the internal rotator
muscles of the knee and hip. Conversely, when the feet are “turned in” and the toes
point inwards, i.e. “Pigeon Toed,” the knee and/or hip will be biased into internal
rotation, which will increase the stretch effect on the external rotator muscles of the
knee and hip.
Alignment Cues: “Stand with the feet as far apart as possible” and “point the belt
buckle at the horizon” to avoid a Posterior or Anterior Tilt of the pelvis and help establish
Neutral Spine.
Option: Add in some micromovements, such as subtly twisting the legs, rotating the rib
cage and/or tilting the belt buckle up and down. Also include a few rounds of Pulse
Contractions, by squeezing and separating the floor with the feet, to increase
proprioception, tissue resiliency and range of motion.
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Supported Standing Middle Splits
The Standing Middle Splits can be very challenging, for which adding support to the
position can help an individual to practice variations of the stretch and develop more
range of motion over time.
Alignment Cues: “Use a sturdy object, such as a box, bench or wall, to support a
portion of the body’s weight” while “walking the feet out to the side as far as possible.
Alternatively, “place a box, bench or a stack of yoga blocks under the hips for support.”
Option: Add in some micromovements, such as subtly twisting the legs, rotating the rib
cage and/or tilting the belt buckle up and down. Also include a few rounds of Pulse
Contractions, by squeezing and separating the floor with the feet, to increase
proprioception, tissue resiliency, and range of motion.
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Middle Splits with Hip Hinge
This next variation, commonly referred to as Wide Stance Hip Hinge, introduces hip
flexion to the Middle Splits and increases the stretch effect in the Posterior Chain,
specifically the gluteal, erector spinae, and hamstring muscles.
Alignment Cues: “Start in the Standing Middle Splits.” Next, “reach the tailbone back
towards the horizon” and “take a bow” to hinge the hips. “Stay long through the spine”
and “reach the top of the head towards the horizon” as the arms support the position.
Option: Place a pair of yoga blocks under the hands when limited in hip flexion.
Add Micromovements, such as subtly twisting the legs, rotating the rib cage and/or
tilting the belt buckle up and down. Also include a few rounds of Pulse Contractions, by
squeezing and separating the floor with the feet, to increase proprioception, tissue
resiliency, and range of motion.
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Middle Splits with Forward Fold
This next variation, commonly referred to as Wide Stance Forward Fold, introduces
spinal flexion to the Middle Splits and increases the stretch effect in the Posterior Chain,
specifically the gluteal, erector spinae, and hamstring muscles.
Alignment Cues: Start in a Standing Middle Splits position. Next, “fold forward and
reach the top of the head to the floor” while “looking back at the horizon.”
“Tuck the chin” to create a stretch effect through the neck and upper back region, which
is ideal for individuals that spend a lot of time throughout the day looking at either
computer screens or handheld devices.
Option: Place the hands on the legs or a sturdy object, such as a box or yoga blocks, to
support the body while performing this stretch.
Add Micromovements, such as subtly nodding or shaking the head and/or rotating the
rib cage from side to side. Also include a few rounds of Pulse Contractions by
squeezing and separating the floor with the feet to increase proprioception, tissue
resiliency, and range of motion.
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Modified Middle Splits with Rotated Fold
This next variation, commonly referred to as Wide Stance Rotated Fold, introduces
spinal rotation to the forward fold, which increase range of motion in spinal flexion, hip
flexion, knee extension, and spinal rotation.
Alignment Cues: “Start standing in a wide stance position.” Next, “slide the hands
down the front of one leg as far as possible” to fold and rotate the torso.
“Use the arms to support the positions” and “gently try to fold a little deep with each
exhale.”
“Tuck the chin” to create a stretch effect through the neck and upper back region, which
is ideal for individuals that spend a lot of time throughout the day looking at either
computer screens or handheld devices.
Option: Add Micromovements, such as subtly nodding or shaking the head and/or
rotating the rib cage from side to side. Also include a few rounds of Pulse Contractions,
by squeezing and separating the floor with the feet, to increase proprioception, tissue
resiliency and range of motion.
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Middle Splits with Rotated Fold
This next variation, commonly referred to as Wide Stance Rotated Fold, introduces
spinal rotation to the forward fold position in the Middle Splits, which increases the
stretch effect on the latissimus dorsi, erector spinae, quadratus lumborum, gluteal and
hamstring muscles.
Alignment Cues: “Start in a Standing Middle Splits position.” Next, “fold forward and
reach one hand towards the opposite foot.”
“Grab hold of the shin or foot” and attempt to “touch the kneecap with the forehead”
while “rotating through the entire spine.”
“Tuck the chin” to create a stretch effect through the neck and upper back region, which
is ideal for individuals that spend a lot of time throughout the day looking at either
computer screens or handheld devices.
Option: Add Micromovements, such as subtly nodding or shaking the head and/or
rotating the rib cage from side to side. Also include a few rounds of Pulse Contractions
by squeezing and separating the floor with the feet to increase proprioception, tissue
resiliency, and range of motion.
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Lateral Lunge
This stretch, commonly used in strength training and fitness routines, targets the hip
adductor (groin), gluteal, and calf muscles increase range of motion in hip abduction,
hip flexion, knee flexion, and ankle dorsiflexion.
Alignment Cues: “Start standing in a wide stance position.” Next, “sit the hips down
onto one heel as best as possible” while “keeping one leg completely straight.”
“Reach the arms to towards the horizon to assist with balance” or “hold onto a sturdy
object, such as a wall or squat rack, for support.”
This stretch is a precursor to the Cossack Squat.
Option: Add Micromovements, such as subtly tilting the pelvis and/or rotating the rib
cage from side to side. Also include a few rounds of Pulse Contractions, by trying to
gently separate the floor with the feet, to increase proprioception, tissue resiliency and
range of motion.
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Cossack Squat
This stretch targets the hip adductor (groin), gluteal, and calf muscles increase range of
motion in hip external rotation, hip abduction, hip flexion, knee flexion, and ankle
dorsiflexion.
Alignment Cues: “Start standing in a wide stance position with the feet pointed out to
the sides on an angle.” Next, “sit the hips down into a single-legged squat while keeping
one leg completely straight.”
Option: Hold onto a sturdy object, such as a bench or box, for support.
Add Micromovements, such as subtly tilting the pelvis and/or rotating the rib cage from
side to side. Also include a few rounds of Pulse Contractions, by trying to gently press
the feet into the floor, to increase proprioception, tissue resiliency and range of motion.
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ROTATIONAL CHAINS
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Assisted Cervical Spine Rotation
This stretch uses the hands to help create rotation in the cervical spine, commonly
referred to as Neck Rotation.
This stretch affects the many of the muscles in the neck, including sternocleidomastoid,
scalene, spinalis cervicis, splenius capitis, and upper trapezius muscles. This stretch
helps to improve neck mobility and it ideal for individuals that spend a lot of time each
day staring at computer screens and handheld devices.
Alignment Cues: “Use one hand to gently turn the chin to one side as far as possible”
while “reaching the top of the head to the sky.”
“Imagine balancing a book on top of the head” and “trace the horizon with the eyes as
far as possible to one side” to help maintain a vertical alignment of the cervical spine.
Option: Add in some Micromovements, such as gently nodding the head and/or gently
shrugging one shoulder at a time. Also, include a few rounds of Pulse Contractions by
pressing the chin back into the hand to increase proprioception, tissue resiliency, and
range of motion.
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Blocked Cervical Spine Rotation with Extension
Building off the previous stretch, this stretch introduces extension to cervical spine,
which increases the stretch effect in the scalene, sternocleidomastoid, longus colli,
longus capitis, rectus capitis anterior, rectus capitis lateralis, and hyoid muscles. This
stretch helps to improve neck mobility and it ideal for individuals that spend a lot of time
each day staring at computer screens and handheld devices.
Alignment Cues: “Rotate the head to one side.” Next, “pat the shoulder down with the
hand” while “looking up at the sky as much as possible.”
Use the hand to block the opposite shoulder from elevating and creeping up towards the
ear during the stretch, which is a common compensatory strategy.
Option: Add in some Micromovements, such as gently nodding the head and/or gently
shrugging one shoulder at a time. Also, include a few rounds of Pulse Contractions by
lifting the shoulder up into the hand to increase proprioception, tissue resiliency, and
range of motion.
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Assisted Cervical Spine Rotation with Flexion
Building off the previous exercise, this stretch combines cervical spine flexion with
rotation to increase the stretch effect to the upper trapezius, splenius capitis, splenius
cervicis, semispinalis capitis, semispinalis cervicis, erector spinae capitis, erector spinae
cervicis, and levator scapulae muscles. This stretch helps to improve neck mobility and
it ideal for individuals that spend a lot of time each day staring at computer screens and
handheld devices.
Alignment Cues: “Turn the head towards one shoulder.” Next, “use a hand to gently
pull the nose towards the armpit” and “check to see if your deodorant is working.”
Option: Add in some Micromovements, such as gently nodding the head and/or gently
shrugging one shoulder at a time. Also, include a few rounds of Pulse Contractions, by
pressing the head back into the hand, to increase proprioception, tissue resiliency and
range of motion.
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Assisted Cervical Spine Rotation with Lateral Flexion
This stretch complements the previous exercise by rotating the head in the opposite
direction and combines cervical spine lateral flexion with rotation to increase the stretch
effect to the upper trapezius, scalene, rectus capitis lateralis, and levator scapulae
muscles.
This stretch helps to improve neck mobility and it ideal for individuals that spend a lot of
time each day staring at computer screens and handheld devices.
Alignment Cues: “Use a hand and gently pull the head to one side.” Next, “turn the
head and look at the opposite shoulder.”
Option: Add in some Micromovements, such as gently nodding the head and/or gently
shrugging one shoulder at a time. Also, include a few rounds of Pulse Contractions by
pressing the head back into the hand to increase proprioception, tissue resiliency, and
range of motion.
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Blocked Cervical Spine with Lateral Flexion - Contralateral
Building off the previous exercise for the neck, these variations will magnify the stretch
effect by blocking the shoulder with the arm while performing the stretch.
These stretches will combine lateral flexion of the cervical spine with a contralateral
rotation of the neck, during which the head will rotate the nose towards the blocked
shoulder.
These stretches target several muscles of the neck, including the upper trapezius,
scalene, sternocleidomastoid, splenius capitis, semispinalis capitis, erector spinae
capitis, and levator scapulae muscles.
These stretches help to improve neck mobility and are ideal for individuals that spend a
lot of time each day staring at computer screens and handheld devices.
Alignment Cues: “Hold onto the edge of a chair or a barbell to anchor the shoulder
down.” Next, “tilt the top of the head away from the blocked shoulder” while “turning the
nose towards the blocked shoulder.”
Option: Add in some Micromovements, such as gently nodding or shaking the head.
Also, include a few rounds of Pulse Contractions by pressing the head into the hand to
increase proprioception, tissue resiliency, and range of motion.
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Blocked Cervical Spine with Lateral Flexion - Ipsilateral
Building off the previous stretches for the neck, these variations will magnify the stretch
effect by blocking the shoulder with the arm while performing the stretch.
These stretch variations will combine lateral flexion of the cervical spine with ipsilateral
rotation of the neck, during which the head will rotate the nose away the blocked
shoulder.
These stretches target several muscles of the neck, including the upper trapezius,
scalene, sternocleidomastoid, splenius capitis, semispinalis capitis, erector spinae
capitis and levator scapulae muscles.
Alignment Cues: “Hold onto the edge of a chair or a yoga strap to anchor the shoulder
down.” Next, “tilt the head to the side away from the blocked shoulder” while “turning the
nose away from the blocked shoulder.”
Option: Add in some Micromovements, such as gently nodding or shaking the head.
Also, include a few rounds of Pulse Contractions by pressing the head into the hand to
increase proprioception, tissue resiliency, and range of motion.
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Side Lying Assisted Shoulder Internal Rotation – Sleeper Stretch
This stretch, commonly referred to as the Sleeper Stretch, targets the external rotators
of the shoulder, specifically the supraspinatus, infraspinatus and teres minor muscles.
This stretch will help to increase range of motion in shoulder internal rotation.
Alignment Cues: In a side lying position, with a pillow or yoga block to support the
head, “reach the bottom arm out towards the horizon in front of the body and flex the
elbow to a 90º angle.” Next, “use the other hand to gently pull the hand down towards
the floor” to create internal rotation in the bottom shoulder.
“Press the bottom armpit forward towards the horizon” to create protraction and upward
rotation of the scapula in the bottom shoulder girdle, which helps to clear space for the
shoulder joint to internally rotate.
Option: Add a few rounds of Pulse Contractions by gently pressing the arm up and
down to increase proprioception, tissue resiliency, and range of motion.
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Seated Assisted Shoulder Internal Rotation – Sleeper Stretch
Another version of the Sleeper Stretch, this stretch uses an object, such as a bench or
the individual’s knee, to prop the arm up into horizontal position before “twisting the
arm” into shoulder internal rotation.
Alignment Cues: In a seated position, “rest the upper arm on a bench or one knee.”
Next, “reach the bottom armpit forward towards the horizon” to create protraction and a
slight upward rotation of the scapula in the shoulder girdle while using the opposite
hand to “pack the shoulder down” into scapular depression.
“Bend the elbow to a 90º angle” and “gently press the hand towards the floor with the
opposite elbow” to create internal rotation in the shoulder.
Option: Add a few rounds of Pulse Contractions by subtly pressing the arm up and
down to increase proprioception, tissue resiliency, and range of motion.
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Assisted Shoulder External Rotation with Dowel
This stretch targets the internal rotators of the shoulder, which include the latissimus
dorsi, pectoral major, subscapularis, and teres major muscles. This stretch increases
range of motion for external rotation of the shoulder.
Alignment Cues: “Position a sturdy dowel or stick on the outside of the arm” and
“reach back to grasp the dowel with the hand.” Next, “gently twist the arm and reach the
hand down towards the floor” while “using the opposite hand to gently pull on the bottom
of the dowel” to assist the external rotation of the shoulder.
Protract the shoulder girdle by “reaching the elbow towards the horizon” while
performing the stretch.
Option: Add a few rounds of Pulse Contractions by subtly pressing the into the dowel to
increase proprioception, tissue resiliency, and range of motion.
290
Assisted Shoulder External Rotation – Eagle Arms
This stretch, commonly referred to as the Eagle Arms in yoga, targets the internal
rotators of the shoulder, as well as the trapezius, rhomboids, infraspinatus, teres minor
and teres major muscles when the shoulder girdle is protracted during the exercise.
This stretch increases range of motion in shoulder external rotation and scapular
protraction.
Alignment Cues: “Cross one arm under the other into a scissor position.” Next, “grasp
the top hand with the bottom hand” while “reaching both elbows towards the horizon” to
protract the shoulders.
“Gently pull the top hand over to the side to create external rotation in the shoulder.”
Option: Add in some Micromovements, such as subtly rotating or flexing the spine,
and/or a few rounds of Pulse Contractions, by pressing the hand into the other hand, to
increase proprioception, tissue resiliency, and range of motion.
Use the previous exercise, Assisted Shoulder External Rotation with Dowel, as a
regression or modification for this stretch.
291
Assisted Shoulder Internal Rotation and Protraction
This stretch will target several muscles across the upper back and shoulder, specifically
the shoulder external rotator (teres minor and infraspinatus) muscles and the shoulder
abductor (posterior deltoid, teres major, trapezius, and rhomboid) muscles, which also
retract the scapula. This stretch increases range of motion in shoulder internal rotation
and scapula protraction.
Alignment Cues: “Reach the hand behind the back as far as possible.” Next, “use the
other hand to gently pull the elbow forward” to protract and internally rotate the
shoulder.
“Pulling the armpit down towards the hips” and “keep the shoulder away from the ear” to
depress the shoulder girdle. Many times, the shoulder will creep up towards the ear into
scapular elevation as a compensatory strategy.
Option: Add in some Micromovements, such as subtly lifting and lowering the heart or
rolling the shoulder. Also include a few rounds of Pulse Contractions by subtly pressing
the elbow back into the hand to increase proprioception, tissue resiliency, and range of
motion
292
Bilateral Shoulder Internal Rotation and Protraction
This stretch builds off the previous exercise and targets several muscles across the
upper back and in the shoulder, specifically the teres minor, infraspinatus, posterior
deltoid, teres major, trapezius, and rhomboid muscles to increase the range of motion
for shoulder internal rotation and scapula protraction.
Alignment Cues: “Slide both hands behind the back just along the lower ribs if
possible.” Next, “press the elbows forward towards the horizon as far as possible.”
“Lift the heart and stay tall through the spine” to avoid collapsing the torso into spinal
flexion. Also, attempt to depress the shoulder girdle by “pulling the armpits towards the
hips” to “keep the shoulders away from the ear.”
Option: Add in some Micromovements, such as subtly lifting and lowering the heart or
rolling the shoulder. Also include a few rounds of Pulse Contractions by subtly pressing
the elbow back into the hand to increase proprioception, tissue resiliency, and range of
motion.
293
The Apley Scratch Test – Shoulder Mobility
This exercise, the Apley Scratch Test, is used in physical therapy to assess shoulder
mobility and possible rotator cuff tears. This exercise can also be used as an effective
stretch to increase range of motion in multiple of the shoulder’s joint actions, including
flexion, extension, internal and external rotation.
Alignment Cues: “Reach one arm up and then down the back as if trying to scratch
one’s back.” Next, “reach the other arm up the back to touch the opposite hand.”
If possible, “clasp the hands together” while “staying tall through the spine” and
“reaching the top of the head up to the sky.”
Option: Add in some Micromovements, such as subtly rotating or tilting the rib cage,
and/or a few rounds of Pulse Contractions, by pulling or pressing the hands together, to
increase proprioception, tissue resiliency and range of motion.
The Apley Scratch Test can also be added to various Forward Folds variations and
spinal flexion stretches to increase the degree of shoulder mobility in those exercises.
294
Modified Apley Scratch Test – Shoulder Mobility
Since the Apley Scratch Test may be difficult for some individuals to perform, the stretch
can be modified with the assistance of a yoga strap or towel.
Alignment Cues: “Attempt to touch the hands together behind the back” and “use a
yoga strap or towel to connect the hands.”
“Stay tall through the spine” to maintain an upright posture and “slowly inch the hands
towards one another on the strap or towel.”
Option: Add in some Micromovements, such as subtly rotating or tilting the rib cage as
well as gently twisting the arms and hands.
Also, include a few rounds of Pulse Contractions by pulling on the strap/towel with the
hands to increase proprioception, tissue resiliency, and range of motion.
This modified version of the Apley Scratch Test can be added to various Forward Folds
variations and spinal flexion stretches to increase the degree of shoulder mobility in
those exercises.
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Assisted Supination and Pronation - Elbow
These stretches improve the rotational joint action of the elbow that creates both
supination and pronation of the hand.
Alignment Cues: In the first variation, Assisted Pronation, “use the opposite hand to
help twist the forearm” and guide the hand deeper into pronation, which has the palm
faced down and out to the side as much as possible.
In the second variation, Assisted Supination, “use the opposite hand to help twist the
forearm” and guide the hand deeper into supination, which has the palm facing up and
out to the side as much as possible.
In both variations, “pack the shoulder down” and “squeeze the elbow into the rib cage”
to avoid any compensatory movement from the shoulder and scapula.
Option: Add in some Micromovements, such flexing or extending the wrist, and/or a few
rounds of Pulse Contractions, by subtly twisting the forearm back against the hand, to
increase proprioception, tissue resiliency, and range of motion.
296
Assisted Supination and Pronation - Elbow
This stretch uses a dumbbell or another object, such as a hammer or dowel, to increase
range of motion for elbow supination and pronation.
Alignment Cues: “Use a bench or table to stabilize the elbow” while “grasping a
dumbbell or dowel at one end.” Next, “gently rotate the wrist as far as possible in either
direction” as the dumbbell or dowel will help to rotate the forearm deeper into either
supination (palm up) or pronation (palm down).
“Squeeze the armpit down towards the hips to depress the scapula and pack the
shoulder girdle.” For many people, the shoulder girdle will elevate or creep up towards
the ear and/or the shoulder will rotate and abduct away from the rib cage as a
compensatory strategy.
Option: Add in some Micromovements, such flexing or extending the wrist, and/or a few
rounds of Pulse Contractions, by subtly twisting the forearm into the resistance of the
dumbbell or dowel, to increase proprioception, tissue resiliency, and range of motion.
297
Assisted Tibial Internal Rotation - Knee
This stretch targets the muscles that create tibial (knee) external rotation, specifically
the biceps femoris muscle, to improve tibial internal rotation. Tibial external rotation
helps to create “Duck Feet” and/or Pronation Distortion Syndrome, both of which are
common compensation patterns.
Alignment Cues: “Hold onto the knee with one hand and grab hold of the foot with the
other hand.” Next, “gently pull the foot to point inwards towards the center of the body.”
“Watch the shin bone” to assess if the tibia is internally rotating or “twisting.” Many
times, the femur (thigh) bone may adduction as compensation.
Option: Add in some Micromovements, such subtly pointing and flexing the foot, and/or
a few rounds of Pulse Contractions, by presses the foot back into the hand, to increase
proprioception, tissue resiliency, and range of motion.
298
Assisted Tibial External Rotation - Knee
This stretch targets the muscles that create tibial (knee) internal rotation, specifically the
popliteus, semimembranosus, semitendinosus, and sartorius muscles, to improve tibial
external rotation. Tibial internal rotation helps to create “Pigeon Toed Feet,” a common
compensation pattern.
Alignment Cues: “Hold onto the knee with one hand and grab hold of the foot with the
other hand.” Next, “gently pull the foot to point out and away from the center of the
body.”
“Watch the shin bone” to assess if the tibia is externally rotating or “twisting”. Many
times, the femur (thigh) bone may abduction as compensation.
Option: Add in some Micromovements, such subtly pointing and flexing the foot, and/or
a few rounds of Pulse Contractions, by presses the foot back into the hand, to increase
proprioception, tissue resiliency, and range of motion.
299
Shoulder Adduction and Protraction Variations
These stretches increase range of motion in shoulder adduction and scapular
protraction, both of which can help eradicate scapular dyskinesis, which is a common
compensation pattern.
Alignment Cues: In the first variation, Blocked Arm Pull, “grab hold of sturdy object,
such as a wall or a squat rack,” and “gently sit the hips away from the object” while
“rotating the heart towards the armpit” to pull the scapula into protraction.
In the second variation, Assisted Arm Pull, “reach the arm across the body” and “use
the other arm to squeeze the biceps into the heart” while “reaching the fingers away
from the shoulder.”
Option: Add in some Micromovements, such subtly twisting the arm into shoulder
internal and external rotation and/or subtly tilting or rotating the rib cage.
Additionally, include a few rounds of Pulse Contractions by pulling and reaching the
arm. Both of these techniques help to increase proprioception, tissue resiliency, and
range of motion.
300
Blocked Shoulder Adduction and Protraction
This stretch builds off the previous Arm Pull exercises and uses the opposite arm to
block the rib cage, which magnifies the stretch effect for the trapezius, rhomboid,
infraspinatus, teres major, teres minor, and latissimus dorsi muscles. This stretch can
help eradicate scapular dyskinesis and increase range of motion in scapular protraction
and shoulder adduction.
Alignment Cues: “Start in a quadruped position on the elbows and knees.” Next,
“reach one arm under the opposite armpit as far as possible” while “pressing the floor
away with the other elbow.”
Option: Add in some Micromovements, such subtly twisting the arm into shoulder
internal and external rotation and/or subtly tilting pelvis and rib cage as in Cat/Cow from
yoga. Also, include a few rounds of Pulse Contractions by pressing the arms into the
floor and reaching deeper into the stretch. These techniques will help to increase
proprioception, tissue resiliency and range of motion.
301
Blocked Spinal Rotation and Hip Hinge
This stretch targets the Posterior Oblique Sling, which includes the gluteal and
latissimus dorsi muscles, to increase range of motion in spinal flexion, scapular
protraction, and hip flexion.
Alignment Cues: “Attach a band to a sturdy object or wall and step out and away as
far as possible with the hips position perpendicular to the object.” Next, “hinge the hips
and slide the pelvis backwards as far as possible” while “reaching the arm towards the
object.”
Option: Add in some Micromovements, such subtly twisting the arm into shoulder
internal and external rotation and/or gently rotating and tilting the rib cage. Also,
incorporate a few rounds of Pulse Contractions by gently pulling on the band to increase
proprioception, tissue resiliency, and range of motion.
302
Blocked Spinal Rotation and Hip Hinge in Split Stance
This stretch builds off the previous exercise and deepens the stretch effect in the
Posterior Oblique Sling (POS), which includes the gluteal and latissimus dorsi muscles,
by incorporating a split stance position to increase range of motion in hip flexion.
Alignment Cues: “Attach a band to a sturdy object or wall and step out and away as
far as possible with the hips position perpendicular to the object.” Next, “step the outside
foot back” to form a split stance position.
“Hinge the hips and slide the pelvis backwards as far as possible” while “reaching the
arm towards the object.”
Option: Add in some Micromovements, such subtly twisting the arm into shoulder
internal and external and/or subtly rolling the shoulders. Also, incorporate a few rounds
of Pulse Contractions by gently pulling on the band to increase proprioception, tissue
resiliency, and range of motion.
303
Supine Spinal Rotation – Knee Drops
These next stretches target several muscles through the torso, including the erector
spinae, quadratus lumborum, obliques, and intercostal muscles to increase range of
motion in spinal rotation and partially affect hip internal/external rotation.
These stretches are used in corrective exercise strategies that aim to improve posture.
Alignment Cues: In the first variation, Supine Knee Drop with Narrow Foot Position,
“squeeze the legs and feet together,” which increases the rotation of the spine.
The second variation, Supine Knee Drop with Wide Foot Position, “position the feet
are shoulder-width apart,” which will reduce the rotation of the spine but increases the
internal and external rotation of the hip.
“Start in a hook lye position with knees bent and feet flat on the floor.” Next, “gently
allow the knees to drop towards the floor on one side” while “keeping the shoulders and
arms flat on the floor.”
304
Supine Spinal Rotation – Rotated Knee Hug
This next stretch builds off the previous exercise and targets erector spinae, quadratus
lumborum, gluteal, vastus lateralis (quadriceps) and biceps femoris (hamstring)
muscles, as well as the iliotibial band (IT Band), to increase range of motion in hip
adduction, hip external rotation and spinal rotation.
This stretch is commonly used within training programs and corrective exercise
strategies aimed to improve gait and running mechanics.
Alignment Cues: Start on the floor and “pull the knee into the chest” to create the Knee
Hug position. Next, “gently pull the leg across the body” while “reaching the opposite
arm out to the side and turning the head.”
Option: Add in some Micromovements, such subtly twisting the femur (thigh) into hip
internal and external and/or subtly flexing and extending the knee. Also, include a few
rounds of Pulse Contractions by pressing the knee into the hand and then down to the
floor to increase proprioception, tissue resiliency, and range of motion.
305
Supine Bent-Knee Hip Flexion – Happy Baby
This next stretch, commonly referred to as Happy Baby in yoga, targets the gluteal,
hamstring, quadratus lumborum, erector spinae and hip rotator muscles to increase hip
flexion, hip adductors (groin), hip external rotation, and knee extension.
Alignment Cues: “Pull the knees up to the outsides of the shoulders” and “grab hold of
the feet with the elbows aligned inside the knees.” Next, “gently pull the knees down
towards the floor” while “growing tall through the spine.”
“Press the knees out to the side with the elbows” to deepen the stretch in the groin.
Option: Add in some Micromovements, such subtly circling the knees and/or include a
few rounds of Pulse Contractions, by pressing the feet into the hands, to increase
proprioception, tissue resiliency, and range of motion.
306
Supine Unilateral Bent-Knee Hip Flexion – Single-Leg Happy Baby
This next stretch, commonly referred to as Single-Leg Happy Baby in yoga, builds off
Happy Baby to deepen the range of motion in hip flexion and hip external rotation.
Alignment Cues: “Grab hold of one foot” and “pull the knee up to the outside of the
shoulder” while “extending the opposite leg flat on the floor.”
Option: Add in some Micromovements, such subtly circling the knee and/or include a
few rounds of Pulse Contractions, by pressing the foot into the hand, to increase
proprioception, tissue resiliency, and range of motion.
307
Supine Hip External Rotation, Flexion and Abduction – Leg Cradle
This next stretch, commonly referred to as a Supine Leg Cradle, builds off Single-Leg
Happy Baby to deepen hip external rotation and hip abduction.
Alignment Cues: “Grab hold of the shin with both hands” and “gently pull the shin up
into the belly.” Attempt to align the “shin in parallel with the shoulders,” which may
involve uses the hand to “press the knee away from the shoulder” and “rotate the hip.”
Option: Add in some Micromovements, such subtly shifting or rocking the shin from
side to side and/or include a few rounds of Pulse Contractions, by pressing the foot into
the hand, to increase proprioception, tissue resiliency and range of motion.
Use the Supine Figure Four stretch as a regression or modification to this stretch.
308
Supine Assisted Leg Pull into Adduction – Angled Leg Pull
This next stretch, commonly referred to as an “Angled Leg Pull,” targets the gluteal,
peroneal and hamstring muscles, in particular the biceps femoris, which is the lateral
hamstring muscles that externally rotates the tibia (knee) and contributes to
compensation patterns, such as Valgus Knee and Pronation Distortion Syndrome.
This stretch increases the range of motion for hip flexion, hip adduction, and knee
extension.
Alignment Cues: Use a strap or towel to “pull the toes towards the nose.” Next, “gently
pull the leg across the body into the angled position” while “keeping the hips square on
the floor. Do not allow the hips to roll over onto a side.”
Option: Add in some Micromovements, such subtly twisting the leg and/or include a few
rounds of Pulse Contractions, by pressing the foot back into the strap, to increase
proprioception, tissue resiliency and range of motion.
309
Supine Assisted Leg Pull into Abduction – Abducted Leg Pull
This stretch targets the hip adductor (groin) muscles, which connect with the oblique
muscles to form the Anterior Oblique Sling (AOS). The AOS is fundamental to the large
rotational movements of the body, including throwing and running.
This stretch also increases the range of motion in hip flexion, hip abduction and knee
extension.
Alignment Cues: Use a strap or towel to “pull the leg out to the side as far as possible”
while “keeping the pelvis square on the floor.”
Option: Add in some Micromovements, such subtly twisting the leg and/or include a few
rounds of Pulse Contractions, by gently lifting the leg towards the sky, to increase
proprioception, tissue resiliency, and range of motion.
310
Supine Assisted Leg Pull into Rotation– Rotated Leg Pull
This stretch targets several muscles from the shoulder to foot, including the oblique,
gluteal, vastus lateralis, biceps femoris, peroneal and hip rotator muscles. This stretch
increases range of motion for hip adduction, hip external rotation, knee extension, and
spinal rotation.
Alignment Cues: Use a strap or towel to “gently pull the leg across the body” and
“allow the hips to roll onto one side” while “keeping the shoulders flat on the floor.”
Option: Add in some Micromovements, such subtly twisting the leg and/or include a few
rounds of Pulse Contractions, by gently lifting the foot towards the sky, to increase
proprioception, tissue resiliency, and range of motion.
311
Supine Spinal Rotation – Spinal Twist
This stretch, commonly referred to as Spinal Twist in yoga, targets the erector spinae,
quadratus lumborum, oblique, rhomboids, trapezius, and latissimus dorsi muscles to
increase range of motion in spinal rotation.
Alignment Cues: Start in Supine Bilateral Knee Hug by “pulling both knees into the
chest.” Next, “reach the arms out to the side to form a ‘T’ with the spine” while “gently
dropping the knees down to the floor on one side.” Attempt to “squeeze the knees
together when rotating the spine.”
Use the Supine Knee Drop variations as a regression or modification for this stretch.
312
Seated Spinal Rotation – Spinal Twist
This stretch, commonly referred to as Seated Spinal Twist in yoga, targets the erector
spinae, quadratus lumborum, oblique, rhomboids, trapezius, latissimus dorsi , gluteal
and hip rotator muscles to increase Range of Motion in spinal rotation, hip adduction,
and hip external rotation.
Alignment Cues: “Place one foot on the outside of the opposite knee.” Next, “turn
towards the bent leg and rotate through the torso.” Use the arm to “brace the against
leg” and “gently rotate as much possible” while “looking back towards the horizon.”
Option: Add in some Micromovements, such subtly lifting and lowering the heart,
and/or include a few rounds of Pulse Contractions, by pressing the elbow into the knee,
to increase proprioception, tissue resiliency, and range of motion.
313
Supine Hip Internal Rotation – Figure Four
This stretch, commonly referred to as Figure Four Internal Rotation, targets the hip
external rotators muscles, including the piriformis and sartorius muscles, to increase
range of motion in hip internal rotation.
Alignment Cues: “Start with one heel on the opposite knee in a Figure Four position.”
Next, “walk the bottom foot out to the side” and “allow the knee to gently sink to the
floor” to create hip internal rotation. Attempt to “keep the hips flat on the floor” as the
knee lowers towards the floor.
Option: Add in some Micromovements, such subtly tilting the belt buckle to and from
the nose to create anterior and posterior tilt of the pelvis. Also, include a few rounds of
Pulse Contractions by pressing the heel into knee to increase proprioception, tissue
resiliency, and range of motion.
314
Supine Hip External Rotation – Figure Four
This stretch, commonly referred to as Figure Four External Rotation, targets the hip
internal rotators muscles, including the tensor fasciae latae, gluteus minimus, gluteus
medius, adductor longus and adductor brevis muscles, to increase range of motion in
hip external rotation.
Alignment Cues: “Place one foot up against a wall or sturdy object with a bent knee.”
Next, “place the opposite ankle over the knee to create a figure four position.”
“Gently press the knee away from the chest” to create hip external rotation.
Option: Add in some Micromovements, such subtly tilting the front of the pelvis to and
from the nose to create anterior and posterior tilt of the pelvis. Also, include a few
rounds of Pulse Contractions by pressing the knee into the hand to increase
proprioception, tissue resiliency, and range of motion.
315
Assisted Hip Internal Rotation and Adduction at Table
This stretch targets the hip rotator muscles to increase the range of motion of hip
internal rotation while in hip abduction.
Alignment Cues: “Stand next to a table or bench with the hips aligned in a
perpendicular angle.” Next, “place the shin on the table with the knee aligned with the
front of the pelvis” to create hip abduction.
“Reach the hands towards the leg positioned on the table and gently turn the front of the
pelvis towards the table” to initiate hip internal rotation.
Option: Add in some Micromovements, such subtly tilting the front of the pelvis up and
down to create anterior and posterior tilt of the pelvis. Also, include a few rounds of
Pulse Contractions by pressing the shin into the table to increase proprioception, tissue
resiliency and range of motion.
316
Assisted Hip External Rotation and Abduction at Table
This stretch targets the hip rotator muscles to increase the range of motion of hip
external rotation while in hip abduction.
Alignment Cues: “Stand next to a table with the hips square to the table.” Next, “place
the shin on the table.” Next, “align the shin in parallel with the front of the hip” and
“position the knee just outside shoulder-width” to create hip abduction.
“Gently press the hips towards the table” while “maintaining an upright torso” with a
“proud chest.”
Option: Add in some Micromovements, such subtly turning the hips left and right or
tilting the front of the pelvis up and down. Also, include a few rounds of Pulse
Contractions by gently pressing the shin into the table to increase proprioception, tissue
resiliency, and range of motion.
317
Assisted Hip Internal Rotation and Adduction at Table with Reach
This stretch builds off the previous exercise, Assisted Hip Internal Rotation and
Abduction at Table, and introduces spinal rotation to the stretch by reaching the arms
back towards the foot, which will increase the range of motion in hip internal rotation.
Alignment Cues: With the shin positioned on the table in hip abduction, “rotate through
the torso and reach both hands towards the back foot.”
“Stay tall through the spine” and “breathe deeply while looking at the foot.”
Option: Add in some Micromovements, such subtly rotating or tilting the rib cage or
pelvis. Also, include a few rounds of Pulse Contractions by pressing the shin into the
table to increase proprioception, tissue resiliency, and range of motion.
318
Assisted Hip External Rotation and Abduction at Table with Fold
This stretch builds off the previous exercise, Assisted Hip External Rotation and
Abduction at Table, and introduces spinal flexion to the stretch, which effects more
muscles through the Posterior Chain, specifically the erector spinae, quadratus
lumborum, and gluteal muscles. This stretch increases the range of motion in hip
abduction and hip external rotation.
Alignment Cues: With the shin aligned parallel to the front of the hip on the table, “fold
the torso over the front leg” while “reaching the hands forward as far as possible.”
“Gently press the hips towards the table” and “breathe deeply while looking into the
belly button” and “grow tall through the spine.”
Option: Add in some Micromovements, such subtly rotating the hips from side to side,
and/or include a few rounds of Pulse Contractions, by pressing the shin into table, to
increase proprioception, tissue resiliency, and range of motion.
319
Supported Hip Internal Rotation in 90/90
This stretch targets the hip rotator and hip adductor (groin) muscles to increase the
range of motion in hip internal rotation while in the 90/90 position that features 90º
angles at the hips and knees, which align the femur (thigh) bones in parallel with the
tibia (shin) bones.
Alignment Cues: “Sit on the floor with the knees and hips both flexed to 90º” and
“press the arms into the floor to post up the torso.” Next, “rotate the shoulders and point
the heart towards the back foot” to create internal rotation in the back hip.
“Keep the back knee on the floor” and “turn the belt buckle towards the back leg.”
Option: Add in some Micromovements, such subtly rotating or tilting either the rib cage
or pelvis, and/or include a few rounds of Pulse Contractions, by pressing the back shin
into the floor, to increase proprioception, tissue resiliency, and range of motion.
320
Supported Hip External Rotation in 90/90
This stretch targets the hip rotator and hip adductor (groin) muscles to increase the
range of motion in hip external rotation while in the 90/90 position that features 90º
angles at the hips and knees, which align the femur (thigh) bones in parallel with the
tibia (shin) bones.
Alignment Cues: “Sit on the floor with the knees and hips both flexed to 90º” and
“rotate the shoulders towards the front shin” while “pressing the heart towards the
horizon” to create external rotation in the front hip.
“Press the arms into the floor to support the torso” and “grow tall through the spine.”
Option: Add in some Micromovements, such subtly rotating or tilting either the rib cage
or pelvis, and/or incorporate a few rounds of Pulse Contractions, by pressing the front
shin into the floor, to increase proprioception, tissue resiliency and range of motion.
321
90/90 Hip Internal Rotation with Reach
This stretch targets the hip rotator and hip adductor (groin) muscles to increase the
range of motion in hip internal rotation while in the 90/90 position that features 90º
angles at the hips and knees, which align the femur (thigh) bones in parallel with the
tibia (shin) bones.
Alignment Cues: “Sit on the floor with the knees and hips both flexed to 90º” and
“reach both arms towards the back foot” to create internal rotation in the back hip.
“Stay tall through the spine” and “keep both knees on the floor.” Modify the position by
placing one hand on the floor and/or holding onto the back shin with the hands for
support.
Option: Add in some Micromovements, such subtly rotating or tilting either the rib cage,
and/or include a few rounds of Pulse Contractions, by pressing the back shin into the
floor, to increase proprioception, tissue resiliency, and range of motion.
322
90/90 Hip External Rotation with Reach
This stretch targets the hip rotator and hip adductor (groin) muscles to increase the
range of motion in hip external rotation while in the 90/90 position that features 90º
angles at the hips and knees, which align the femur (thigh) bones in parallel with the
tibia (shin) bones.
Alignment Cues: “Sit on the floor with the knees and hips both flexed to 90º” and “lean
the torso forward over the front shin” while “being long through the spine.” Next, “press
one arm into the ground for support” while “reaching across the body with the other
arm.” Attempt to “touch the armpit to the opposite kneecap” while “keeping both knees
on the floor.” Modify the position by placing a towel or yoga block under the front hip.
Option: Add in some Micromovements, such subtly rotating or tilting either the rib cage,
and/or include a few rounds of Pulse Contractions, by pressing the front shin into the
floor, to increase proprioception, tissue resiliency, and range of motion.
323
90/90 Hip External Rotation with Forward Fold
This stretch builds off the previous exercise, 90/90 Hip External Rotation with Reach,
and uses a forward fold to increase range of motion in spinal flexion and hip flexion,
which will affect more of the Posterior Chain muscles, specifically the gluteal, quadratus
lumborum and erector spinae muscles.
This stretch can serve as a regression or modification for Pigeon Pose.
Alignment Cues: “Start in a 90/90 position with the knees and hips flexed at 90º
angles.” Next, “reach both hands towards the horizon” and “fold the torso forward.”
“Attempt to align the heart over the middle of the front shin” while “staying long through
the spine.”
“Maintain the 90/90 position of the lower body” and “keep both knees on the floor.” Also,
“tuck the chin and look at the belly button” to create flexion through the entire spine,
including the neck.
Modify the position by “posting up with an arm” and/or placing a towel or yoga block
under the front hip.
Option: Add in some Micromovements, such subtly rotating the rib cage from side to
side and/or gently swaying the rib cage from left to right while reaching forward.
Also, incorporate a few rounds of Pulse Contractions, by pressing the front shin into the
floor, to increase proprioception, tissue resiliency, and range of motion.
324
Prone Hip Flexion, Abduction and External Rotation - Pigeon
This stretch, commonly referred to as Pigeon Pose in yoga, builds off the previous
exercises targets the gluteal, hip adductor, hip rotator muscles, including the piriformis
muscle, to increase range of motion in hip abduction, flexion, extension and external
rotation.
Alignment Cues: “Start in a quadruped, plank or Down Dog position.” Next, “fold on
leg under the body with the shin aligned parallel with the front of the hips as best as
possible” while “lowering the hips to the floor and lifting up the heart.”
“Use the arms to support the torso” as “the other leg reaches back towards the horizon.”
Option: Walk the hands forward towards the horizon and fold the torso over the shin.
Add in some Micromovements, such subtly rotating the rib cage from side to side and/or
include a few rounds of Pulse Contractions, by pressing the front shin into the floor, to
increase proprioception, tissue resiliency, and range of motion.
325
Modifications for Pigeon Pose
Since Pigeon Pose requires a good deal of range of motion in the hips, many
individuals may need regressions of modifications for the stretch.
Here are some options to use as regressions or modifications for Pigeon Pose.
Alignment Cues: In the first variation, Supine Figure Four, “position the legs in a
figure position” while using the arms to “pull the legs towards the chest.”
In the second variation, Seated Figure Four, “place one ankle on the opposite knee”
awhile using the arms to “push the chest towards the shin and lift the heart to the sky.”
In the third variation, Assisted Pigeon Pose, “place a yoga block or pillow to prop up
the hip” to create more room to “fold the leg under the torso.”
326
Seated Forward Fold Variations
These stretches are used to target the Posterior Chain, specifically the hamstring,
gluteal and erector spinae muscles, but these stretches also affect the hip rotators due
to the positioning of the opposite leg into hip external and internal rotation.
Alignment Cues: In top stretch, Half Butterfly Leg Pull, one leg in folded in to form
the Half Butterfly position, which spreads the stretch effect into the hip adductor (groin)
and internal rotator muscles. “Place the sole of the foot against the inside of the
opposite thigh” and “reach both hands for the foot that is extended out straight.”
The bottom stretch, the Hurdler Stretch, one leg is folded back behind the body in a
Half 90 position, which will affect the hip adductor (groin) and external rotators muscles.
“Reach one leg backwards into a folded position” and “reach both hands towards the
front foot.”
In both variations, “hinge at the hips and lean the torso forward.”
Option: Add in some Micromovements, such as gently twisting the legs or rotating the
rib cage. Also, include a few rounds of Pulse Contractions, by gently pressing the legs
the floor, to increase proprioception, tissue resiliency and range of motion.
327
Prone Scorpion
This stretch affects both the Anterior Chain and Rotational Chains in the body,
specifically targeting the pectoral, intercostal, oblique, abdominal, hip flexor, and
quadriceps muscles to increase range of motion in hip extension, knee flexion, shoulder
abduction and spinal rotation.
Alignment Cues: “Start on the floor in a prone position with the arms spread out to
form a ‘T’ with the spine.” Next, “bend one knee and drive the heel up and over towards
the opposite hand as far as possible.” Attempt to “keep both shoulders flat on the floor”
to increase the rotation through the spine.
Option: Add in some Micromovements, such as gently bending and extending the knee
and/or pointing or flexing the foot. Also, include a few rounds of Pulse Contractions, by
gently pressing the hands the floor to increase proprioception, tissue resiliency, and
range of motion.
328
Prone Shoulder Roll
This stretch builds off the previous exercise, Scorpion, and deepens the stretch effect
on the pectoral and anterior deltoid muscles to increase the range of motion in scapular
retraction and shoulder abduction.
Alignment Cues: “Start on the floor in a prone position with the arms aligned in a ‘T’
position with the spine.” Next, “bend one arm and place the hand under the shoulders
as if about to perform a pushup.” Attempt to “align the thumb under the armpit.”
Next, “bend one knee and drive the heel up and over towards the opposite hand as far
as possible” while “pressing the push-up hand into the floor” to increase the scapular
retraction and shoulder abduction in the opposite arm.
Option: Add in some Micromovements, such as gently bending and extending the knee
and/or pointing or flexing the foot. Also, include a few rounds of Pulse Contractions by
gently pressing the hands into the floor to increase proprioception, tissue resiliency, and
range of motion.
329
Brettzel
This stretch, which is named after Brett Jones, an instructor with the Functional
Movement Systems, attempts to turn the body into a pretzel by means of hip flexion, hip
extension, knee flexion, shoulder extension and spinal rotation. This stretch will affect a
host of muscles in each muscle chain, including the Rotational Chains.
Alignment Cues: Lie on one side and “pull the top knee up into the chest” while
“reaching the opposite foot back and up towards the heart.” Next, “rotate the chest to
face the sky” while “reaching back to grab the back foot with the top hand and reaching
down to grab the front knee.”
“Stay tall in the spine” and “breathe deeply” while in the stretch.
Option: Use blocks, pillows or blankets to support the body as a modification.
Add in some Micromovements, such as gently rolling the shoulders or rotating the rib
cage. Also, include a few rounds of Pulse Contractions by gently pressing the knee and
foot into each hand to increase proprioception, tissue resiliency, and range of motion.
330
Rotated Lunge Variations
The following stretches help to create spinal rotation while in either a Half-Kneeling or
Low Lunge position.
Alignment Cues: In the first variation, Half Kneeling Spinal Rotation, the knees are
flexed to 90º angles as “the arms help twist the torso” into spinal rotation. “Stay tall
through the spine and look back at the horizon.” The second variation, Low Lunge with
Rotation, builds off the previous exercise and “drives the hips forward” to a Low Lunge
position, which deepens flexion in the hip, knee and ankle. The last variation places the
hands into prayer position, which enables more rotation through the spine by “pressing
the elbow into the outside of the front knee to help twist the torso.”
Option: Add in some Pulse Contractions by gently pressing the front foot into the floor
to increase proprioception, tissue resiliency, and range of motion.
331
Rotated Lunge with External Rotation
The next stretch variations build off the Rotated Lunge Variations and introduces a
larger range of motion for hip external rotation as well as ankle inversion.
Alignment Cues: In a Low Lunge position, “place on hand on the floor for support” as
the other hand “pressing the knee out towards the horizon” to create external rotation in
the hip. “Roll onto the outside edge of the foot” to create inversion in the ankle and
deepen the external rotating in the hip.
Option: Add in Micromovements, such as shifting the hips from side to side or rotating
rib cage. Also, include a few rounds Pulse Contractions by gently pressing the knee into
the hand to increase proprioception, tissue resiliency, and range of motion.
332
Rotated Lunge with External Rotation and Reach
This stretch build off the previous exercise and adds a reach of the arm to help drive
more rotation through the thoracic spine.
Alignment Cues: In a Rotated Low Lunge position, place on hand on the floor for
support as the other hand “reaches up to the sky” to increase thoracic spine rotation.
“Allow the front knee to fall out to the side” and “look at the top hand.”
Option: Add in Micromovements, such as shifting the hips from side to side, and/or a
few rounds of Pulse Contractions, by gently pressing the front foot and/or back knee
into the floor to increase proprioception, tissue resiliency, and range of motion.
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Quadruped Unilateral Hip Abduction with Ipsilateral Reach
This stretch, commonly referred to Kickstand and Ipsilateral Reach, targets the
Posterior Oblique Sling (POS), which includes the gluteal and latissimus dorsi muscles,
and is fundamental in rotational movements of the body, including throwing and running.
Alignment Cues: “Start in a quadruped position and reach one leg out to the side” to
form a kickstand position. Next, “reach the same side (ipsilateral) arm under the
opposite armpit as far as possible.” Attempt to “keep the supporting arm straight.”
Options: Add in some Micromovements, such as tilting the pelvis and flexing the spine,
and/or a few rounds of Pulse Contractions by gently pressing the foot and hand into the
floor to increase proprioception, tissue resiliency, and range of motion.
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Quadruped Unilateral Hip Abduction with Ipsilateral Reach
This stretch complements the previous exercise, Kickstand and Ipsilateral Reach, by
rotating the spine in the opposite direction. This stretch targets the Anterior Oblique
Sling (AOS), which includes the pectoral, obliques and hip adductor (groin) muscles, to
increase the range of motion in hip abduction, shoulder abduction, and spinal rotation.
Alignment Cues: Start in Quadruped Kickstand and reach the same side (ipsilateral)
arm “up and over as far as possible” while “keeping the opposite arm straight and fully
extended at the elbow.”
Options: Add in some Micromovements, such as shifting the hips side-to-side, and/or a
few rounds of Pulse Contractions, by gently pressing the foot into the floor, to increase
proprioception, tissue resiliency, and range of motion.
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Quadruped Unilateral Hip Abduction with Contralateral Reach
This stretch, commonly referred to Kickstand and Contralateral Reach, complements
the previous exercises and targets the hip adductor (groin), gluteal, latissimus dorsi and
rhomboid muscles to increase range of motion for hip abduction and spinal rotation.
Alignment Cues: In Kickstand, “reach the opposite (contralateral) arm under the
opposite armpit and towards the foot as far as possible” while “keeping the supporting
arm straight and fully extended at the elbow.”
Options: Add in some Micromovements, such as twisting the arm or leg, and/or a few
rounds of Pulse Contractions, by gently pressing the hand and foot into the floor, to
increase proprioception, tissue resiliency, and range of motion.
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Quadruped Unilateral Hip Abduction with Contralateral Reach
This stretch complements the previous exercise, Kickstand and Contralateral Reach,
by rotating the spine in the opposite direction. This stretch targets the Anterior Oblique
Sling (AOS), which includes the hip adductor (groin), oblique, and pectoral muscles, that
are fundamental in many movements, such as running, punching and throwing.
Alignment Cues: Start in Kickstand and “reach the opposite (contralateral) arm up to
the sky” while “keeping the supporting arm straight and fully extended at the elbow.”
Options: Add in some Micromovements, such as twisting the arm or leg, and/or a few
rounds of Pulse Contractions, by gently pressing the hand and foot into the floor, to
increase proprioception, tissue resiliency, and range of motion.
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Supported Hip Hinge with Rotated Reach
This stretch targets the Posterior Oblique Sling (POS), which includes the gluteal and
latissimus dorsi muscles, to increase range of motion in hip flexion and spinal rotation.
Alignment Cues: With the hands on a wall or a sturdy object, “press the hips back as
far as possible” and “align the torso parallel to the floor.” Next, “reach one hand down
towards the opposite ankle” to create rotation in the spine.
“Widen the foot position” to stabilize the pelvis and bias rotation in the spine. Or “bring
the feet closer together” to bias the lateral muscles of the hip and the IT Band.
Option: Add in some Micromovements, such as subtly shifting the hips from side to
side, and/or a few rounds of Pulse Contractions, by gently pressing into the wall and
floor, to increase proprioception, tissue resiliency, and range of motion.
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Down Dog with Rotated Reach
This stretch builds off the previous exercise, Supported Hip Hinge with Rotated
Reach, and targets the Posterior Oblique Sling (POS) to increase range of motion in hip
flexion and spinal rotation.
Alignment Cues: From a Down Dog position, with the hips “pressed up towards the
sky,” create spinal rotation by “reaching one hand towards the opposite ankle.”
“Widen the foot position” to stabilize the pelvis and bias rotation in the spine. Or “bring
the feet closer together” to bias the lateral muscles of the hip and the IT Band.
Option: Add in some Micromovements, such as subtly shifting the hips from side to
side and/or pedaling the feet by bending one knee at a time.
Also, incorporate a few rounds of Pulse Contractions, by gently trying to squeeze and
separate the floor with the hands and feet, to increase proprioception, tissue resiliency,
and range of motion.
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Low Squat with Rotated Reach
This stretch complements the Seated Fold Variations and targets the gluteal,
quadriceps, oblique, intercostal, pectoral, soleus, hip adductor (groin) and hip rotator
muscles to increase the range of motion in hip flexion, knee flexion, ankle dorsiflexion
and spinal rotation while developing a Low Squat position.
Alignment Cues: While in a Low Squat position, “rotate through the torso and reach
one hand up to the sky as far as possible.” Attempt to “watch the hand as it reaches to
the sky” while “lifting the heart up” to help create extension through the thoracic spine.
“Press the opposite arm against the knee” to keep the knee from collapsing in towards
midline.
Option: Add in some Micromovements, such as gently shifting the hips from side to
side and/or twisting the arm while reaching. Also, include a few rounds of Pulse
Contractions by pressing the knee into the arm or the feet into the floor to increase
proprioception, tissue resiliency, and range of motion.
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Global Rotation and Pivot
This stretch targets the several muscles from head to foot, including many muscles
within the Rotational Chains, such as the hip rotator, erector spinae, latissimus dorsi,
rhomboids and more. This stretch increases range of motion in hip rotation, shoulder
adduction and spinal rotation.
Alignment Cues: In a standing position with the feet outside shoulder-width, “reach one
hand up towards the sky.” Next, “pivot on the opposite foot and reach the other arm
around the body and back towards the horizon.”
Option: Change the width of feet to vary the stretch effect from rep to rep, and/or
include a few rounds of Pulse Contractions, by gently reaching a little further at the end
of each stretch, to increase proprioception, tissue resiliency, and range of motion.
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342
Joint Specific Stretches
343
344
345
CHIN TUCK &
NECK FLEXION
Place a head on top of the head
and a finger on the chin.
Tuck the chin.
Give yourself a double chin.
Use the hands to guide the
head into retraction.
Lengthen the back of the neck.
Interlaced the fingers and place
the hands on the back of the
head.
Press the head into the hands.
Keep the chin tucked and flex
the neck.
Look down the ridge of the nose
and into the heart.
Use the hands to help keep the
back of the neck as long as
possible.
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NECK EXTENSION
Place the hands on the
clavicles (collar bones) to block
the torso from extension.
Look up and back as far as
possible to create neck
extension.
NECK ROTATION
Turn the head to one side.
Watch the horizon to avoid
tilting the head.
Use the hand to help create
cervical spine (neck) rotation.
NECK LATERAL FLEXION
Use the hand to gently pull the
top of the head over towards
the horizon.
Reach the other hand down to
the floor to help lengthen the
muscles on the side of the
neck.
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SCAPULAR DEPRESSION &
SHOUDLER ADDUCTION
Reach one hand behind the
back and grasp the wrist with
the opposite hand.
Gently pull the arm to depress
the shoulder girdle and stretch
the lateral muscles of the neck,
specifically the upper trapezius
and scalene muscles.
NECK LATERAL FLEXION
WITH SCAPULAR
DEPRESSION
Hold the arm behind the back
as the other hand gently tilts the
head to the side.
This position is cervical spine
(neck) lateral flexion.
NECK LATERAL FLEXION
WITH UPWARD ROTATION
OF THE SCAPULA
Keep the neck in lateral flexion
as the other arm reaches up to
create upward rotation of the
scapula.
This stretch will complement the
previous stretch.
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CHIN TUCK IN CHILD POSE
Resting on the knees, fold the
torso over the legs and lay the
head to the floor for child pose.
Tuck the chin and look at the
heart to keep the back of the
neck long.
The chin tuck will create
cervical spine (neck) flexion and
help affect the rest of the
Posterior Chain.
SUPINE KNEE HUG WITH
CHIN TUCK
Pull the knees into the chest
and bring the forehead up to
touch the knees.
Tuck the chin and look at the
heart.
This is an active stretch for
neck flexion.
NECK FLEXION WITH
SCAPULAR PROTRACTION
Interlace the hands and reach
forward as far as possible to
protract the shoulder girdle.
Tuck the chin and look at the
heart.
This stretch helps to lengthen
the trapezius and rhomboid
muscles of the upper back and
neck region.
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COW POSE
On hands and knees, arch the
spine and look up at the sky.
This stretch helps create
cervical spine (neck) extension.
CAT POSE
On hands and knees, curl the
spine and look at the belly
button.
This stretch helps create
cervical (neck) flexion.
SEATED FORWARD FOLD
In a seated position, reach for
the toes and tuck the chin.
Tuck the chin and look at the
belly button to create cervical
spine (neck) flexion.
Warp a yoga strap around the
feet to modify the stretch.
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BLOCKED NECK FLEXION
Press a yoga block into a wall
and tuck the chin to look at the
heart.
This stretch targets the occipital
triangle muscles at the base of
the skull and top of the neck.
BLOCK HEAD RETRACTION
Press the back of the head into
the yoga strap while tucking the
chin to help lengthen the
sternocleidomastoid muscle on
the front of the neck.
BLOCKED SCAPULAR
DEPRESSION
Reach behind the back and
hold onto a sturdy object to
depress the shoulder girdle.
This stretch targets the scalene
and upper trapezius muscles.
BLOCKED CERVICAL SPINE
LATERAL FLEXION
Anchor one shoulder down with
a yoga strap while gently pulling
the head to the side into lateral
flexion of the cervical spine
(neck).
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BLOCKED CERVICAL SPINE
LATERAL FELXION WITH
ROTATION
Hold onto a yoga strap or the
edge of a bench to anchor the
shoulder girdle into depression.
Next, tilt the head away from
the blocked shoulder into
cervical spine lateral flexion.
In the top stretch, rotate the
nose away from the blocked
shoulder.
In the bottom stretch, rotate the
nose towards the blocked
shoulder.
These stretches complement
each other.
In both stretches, lift the heart
and widen the collar bones.
Attempt to keep the shoulders
from turning when the neck
create rotation.
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SUPINE KNEE HUG WITH
CHIN TUCK
Hug the knees and attempt to
touch the forehead to the
kneecaps.
Tuck the chin and look at the
heart to create flexion through
the entire spine.
KNEE DROPS
WIDE FOOT POSITION
With feet position outside of
shoulder-width, gently drop the
knees down to the floor on one
side to create rotation through
the spine.
KNEE DROPS
NARROW FOOT POSITION
With feet position together,
gently drop the knees down to
the floor on one side to create a
greater amount of rotation
through the spine.
SPINAL TWIST
Lift the knees up in the air to a
chair position, which is 90º of
hip and knee flexion.
Next, gently drop the knees to
one side to create the largest
amount of rotation through the
spine.
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ROTATED KNEE HUG
Hug one knee into the chest.
Next, gently pull the knee
across the body and turn the
head in the opposite direction to
create rotation through the
entire spine.
ROTATED LEG PULL
Use a yoga strap or towel to
pull the leg towards the nose.
Next, gently pull the leg across
the body to rotate the spine.
Keep the opposite shoulder flat
on the flat.
Place a yoga block, bolster or
pillow under the rotated leg for
support.
BRETTZEL
Named after Brett Jones, an
instructor for Functional
Movement Systems.
Lie on one side and pull the top
knee into the chest with the
bottom head while grabbing the
bottom foot with the top hand.
Turn the head to rotate the
entire spine.
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PRONE SPINAL EXTENSION
PROGRESSION
COBRA
Lie on the floor in the bottom of
a push-up position with the
hands directly under the
shoulders.
Gently press down with the
hands to help peel the chest off
the floor into spinal extension.
SPHINX
Place the forearms on the floor
with the elbows aligned
shoulder-width apart.
Gently press hand with the
arms to peel the torso away
from the floor.
SPHINX PRESS-UP
From a Sphinx position, firmly
press the hands into the floor
and extend the elbows.
Reach the top of the head to
the sky while looking at the
horizon.
In all three variations, activate
the muscles that create spinal
extension by being as light as
possible on the hands.
UP-DOG
From the bottom of push-up
position, fully extend the arms
and press the top of the head
into the sky as the hips lift from
the floor.
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SCORPION
While in a prone position, reach
the arms out to the sides to
form a “T” with the spine.
Next, bend one knee and reach
the hell towards the opposite
hand to rotate the spine.
Use the gluteal and hamstrings
muscles to reach the foot
further.
SHOUDLER ROLL
Similar to the Scorpion stretch,
start in a prone position with the
arms out to the sides to form a
“T” with the spine.
Next, bend one knee and reach
the hell towards the opposite
hand to rotate the spine.
Gently press one hand on the
floor to help “roll” the shoulder
back towards the other hand.
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SEATED SPINAL FLEXION
VARIATIONS
ASSISTED FORWARD FOLD
Wrap a yoga strap or large
towel around the feet to help
pull the torso into a forward fold.
Tuck the chin and look at the
belly button to create flexion
through the entire spine.
SEATED FORWARD FOLD
Tuck the chin and look at the
belly button as the hands reach
for the toes.
Use the arms to gently pull the
spine deeper into flexion.
BEARSIT FORWARD FOLD
Kick the feet out as wide as
possible and then bend the
knees to 90º angles, which is
commonly referred to as the
Bearsit position.
Next, reach the arms out
towards the horizon and fold the
torso forward into spinal flexion.
BUTTERFLY & FOLD
Bring the soles of the feet
together to form a Butterfly
position.
Next, fold the torso over the
legs and look at the belly
button.
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STRADDLE FORWARD FOLD
Kick the legs out as wide as
possible to a position that is
commonly referred to as Middle
Splits or Straddle.
Next, reach the hands towards
the horizon and fold the torso to
the floor.
Tuck the chin and look at the
belly button to create flexion
through the entire spine.
MODIFIED STRADDLE
FORWARD FOLD
Place yoga blocks, bolsters or
pillows under the hips to modify
the Forward Fold in the
Straddle position.
Still attempt to tuck the chin and
look at the belly button to create
flexion through the entire spine.
PANCAKE
While the legs are positioned in
Middle Splits or Straddle,
attempt to fold the torso down
to the floor to create the
Pancake position.
Walk the hands out towards the
horizon and touch the forehead
to the floor if possible.
Option to place a bolster or
pillows under the torso to help
modify the stretch.
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STRADDLE VARIATRIONS
ROTATED FOLD IN
STRADDLE
Wrap a yoga strap or large
towel around one foot and use
the arms to gently rotate fold
the torso over the leg.
Alternatively, reach both hands
towards one foot and fold over
the leg.
Tuck the chin and attempt to
touch the forehead to the
kneecap.
LATERAL FLEXION IN
STRADDLE
Reach one hand over to the
opposite hips’ front pocket while
reaching the other arm up and
over to the side to create lateral
flexion.
Keep the hips flat on the floor.
Alternatively, wrap a yoga strap
or large towel around the foot
and use the top arm to gently
pull the torso towards the leg.
Hold onto the hip with the other
hand to prevent the torso from
twisting into spinal rotation.
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SEATED SPINAL EXTENSION
In a seated position, reach the
hands backwards and post the
arms into the ground to support
the torso as it arches
backwards.
Lift the heart up to the sky and
squeeze the shoulder blades
together to create spinal
extension.
SEATED SPINAL TWIST
In a seated position, cross one
leg over the other and rotate the
heart towards the bent knee.
Press the elbow against the
outside of the bent knee to help
twist the torso.
Stay tall through the spine and
look back towards the horizon
to deepen the twist.
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SPINAL ROTATION
VARIATIONS IN 90/90
HIP INTERNAL ROTATION
WITH SPINAL ROTATION IN
90/90 POSITION
Start in a 90/90 position with the
hips and knees all flexed to 90º
angles.
Next, reach both hands back
toward the foot of the “trail” leg
to create hip internal rotation
and spinal rotation.
Modify the stretch by holding on
to the trail leg with the hands or
posting one arm into the floor
for support.
HIP EXTERNAL ROTATION
WITH SPINAL ROTATION IN
90/90 POSITION
Start in a 90/90 position with the
hips and knees all flexed to 90º
angles.
Next, fold forward and reach
across the body to create hip
external rotation and spinal
rotation.
Attempt to touch the knee of the
“lead” leg with the armpit.
Post the opposite arm into the
ground for support.
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SPINAL FLEXION
VARIATIONS
SPINAL FLEXION IN 90/90
Start in a 90/90 position with the
hips and knees all flexed to 90º
angles.
Fold the torso forward over the
front shin and reach towards
the horizon.
Attempt to touch the middle of
the shin with the forehead.
FORWARD FOLD IN HALF-90
Fold on leg back behind the
body into a Half-90 position,
which is commonly referred to
as a Hurdler Position.
Fold the torso forward over the
front leg, using the arms for
support and/or assistance.
Attempt to touch the front
kneecaps with the forehead.
FORWARD FOLD IN
HALF-BUTTERFLY
Fold one leg into front of the
body and press the sole of the
foot against the inner thigh of
the opposite leg, which is
commonly referred to as Half
Butterfly or Seated Figure Four.
Fold the torso forward over the
front leg, using the arms for
support and/or assistance.
Attempt to touch the front
kneecaps with the forehead.
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SPINAL FLEXION IN
QUADRUPED
While on hands and knees in a
Quadruped position, press the
floor away and curl the spine as
much as possible.
Tuck the chin and look at the
belly button while pressing the
lower ribs up to the sky.
Attempt to widen the collar
bones while curling the spine.
SPINAL EXTENSION IN
QUADRUPED
While on hands and knees in a
Quadruped position, point the
tailbone towards the sink and
look up to arch the spine.
Allow the stomach to sink
towards the floor.
Stay long through the spine and
widen the collar bones.
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HAPPY PUPPY
From a Quadruped position,
walk the hands forward and
allow the chest to sink towards
the floor to create spinal
extension.
Reach the hips back and up
while the hands reach forward
as far as possible.
Tuck the chin and rest the
forehead on the floor to target
the sternocleidomastoid muscle
on the front of the neck.
THREAD THE NEEDLE
From a quadruped position,
place the forearms on the floor
and then reach one arm under
the body and through the
opposite armpit.
Press the floor away with the
supporting elbow as the fingers
reach towards the horizon.
This stretch create rotation
through the thoracic spine.
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KICKSTAND WITH
IPSILATERAL REACHES
From a Quadruped position,
slide one leg directly out to the
side to create hip abduction and
establish the Kickstand position.
Next, take the same side
(ipsilateral) arm and reach
under the torso to “thread the
needle.”
Press the supporting arm into
the floor and keep the elbow
straight when reaching.
Next, pull the arm out from
under the torso and reach the
hand up to the sky.
Open the chest to the sky to
create rotation through the
thoracic spine.
Again, press the supporting arm
into the floor and keep the
elbow straight when reaching.
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KICKSTAND WITH
CONTRALATERAL REACHES
From a Quadruped position,
slide one leg directly out to the
side to create hip abduction and
establish the Kickstand position.
Next, take the opposite side
(contralateral) arm and reach
under the torso to “thread the
needle.”
Press the supporting arm into
the floor and keep the elbow
straight when reaching.
Next, pull the arm out from
under the torso and reach the
hand up to the sky.
Open the chest to the sky to
create rotation through the
thoracic spine.
Again, press the supporting arm
into the floor and keep the
elbow straight when reaching.
These stretches complement
the ipsilateral reaches.
367
SPINAL LATERAL FLEXION
VARIATIONS IN KNEELING
POSITIONS
GATE POSE
In a kneeling position, slide one
foot out to the side to form a
Kickstand position.
Next, reach the opposite hand
up and over towards the side to
create lateral flexion through
the spine.
Keep the shoulders and hips
square with one another.
LATERAL FLEXION
IN HALF-KNEELING
Option to perform lateral flexion
of the spine in Half-Kneeling,
which focuses the stretch on
the spine and omits the hips
and groin muscles.
In a Half-Kneeling position,
reach up and over with the
hand to create lateral flexion.
Attempt to keep the hips square
with the floor.
SUPPORTED SIDE PLANK
WITH LATERAL FLEXION
This stretch complements the
Gate Pose as the spine bends
in the opposite direction.
Place a hand on the ground to
support the torso while reaching
up and over towards the floor.
Stay long through the body and
attempt to keep the shoulders
and hips square with one
another.
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LOW LUNGE VARIATIONS
LOW LUNGE
WITH SPINAL EXTENSION
From a Kneeling position, drive
the hips forward into a Low
Lunge position.
Next, press the hands into the
front knee to help lift the heart
as much as possible.
Reach the top of the head up
and back to increase spinal
extension.
LOW LUNGE
WITH REACH
Reach the arm up to the sky to
help increase the extension
through the spine.
Option to reach the arm up and
over the top of the head
towards the opposite side of the
room to introduce lateral flexion
of the spine while in extension.
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LOW LUNGE
WITH ROTATION
These stretches feature spinal
rotation in a Low Lunge
position.
The top stretch features rotation
away from the front leg.
Lunge forward and turn the
chest away from the front leg.
Option to reach the arm back
towards the horizon.
The next stretch features spinal
rotation towards the front leg.
Lunge forward, turn the chest
towards the front leg and look
back at the horizon.
Option to press the arm into the
front leg increase the rotation
through the spine.
The last stretch uses the arms
in Prayer position to deepen the
rotation through the spine.
While in a Low Lunge position,
place the hand together in a
Prayer position and then rotate
through the spine.
Attempt to squeeze the elbow
into the outside of the front
elbow to increase the rotation
through the torso.
370
LOW LUNGE WITH
HIP EXTERNAL ROTATION &
SPINAL ROTATION
These stretches create spinal
rotation while in a Low Lunge
position that features hip
external rotation.
Start in a low lunge position and
use the hand to press the knee
out to the side to create
external rotation of the hip.
Allow the foot to roll onto the
outer edge.
Next, turn the shoulders and
open the chest to the sky to
create rotation through the
spine.
Option to reach the arm up to
the sky to increase the rotation
through the spine.
371
KNEELING SPINAL FLEXION
VARIAITONS
RUNNER’S LUNGE WITH
SPINAL FLEXION
Start in a kneeling position with
the back foot tuck under into
toe extension.
Next, drive the hips forward
while folding forward with the
torso to create spinal flexion.
LOW LUNGE WITH
WIDE FOOT POSITION
Place the front foot outside
shoulder-width while in a Low
Lounge position to affect the hip
adductor (groin) muscles.
Next, fold the torso forward to
create spinal flexion.
Stay long from head to heel.
KNEELING LEG PULL
From a Low Lunge position,
shift the hips back and
straighten the front leg.
Next, fold forward with the torso
to create spinal flexion.
Option to reach for the foot and
pull the ankle into dorsiflexion.
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DOWN DOG
From a High Plank position or
the top position of a Push-up,
drive the hips up to the sky with
the arms and legs.
Next, attempt to push the heart
towards the heel to increase
shoulder flexion, hip flexion and
thoracic spine extension.
Widen the collar bones.
DOWN DOG
WITH ANKLE REACH
From Down Dog, reach one
hand towards the opposite
ankle to create spinal rotation.
Keep pressing the hips up to
the sky and twist through the
torso as much as possible.
Option to widen the foot
position to increase the rotation
through the spine.
373
STANDING FORWARD FOLD
VARIATIONS
SUPPORTED FOLD
From a standing position, slide
the hands down the front of the
legs to create spinal flexion.
Use the arms to support the
Forward Fold position.
STANDING TOE TOUCH
Fold forward to touch the toes.
Tuck the chin and look at the
belly button to create flexion
through the entire spine.
FEET ON HANDS
In a Forward Fold position, slide
the hands under the feet to
increase spinal flexion.
Align the fingers and toes in
parallel and attempt to touch
the toes to the wrists.
SPLIT STANCE
FORWARD FOLD
In a Split Stance position with
the feet parallel, slide the hands
down the front leg to create
spinal flexion.
Tuck the chin and attempt to
touch the forehead to the
kneecap.
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STANDING VARIATIONS
FOR SPINAL EXTENSION
SUPPORTED EXTENSION
Build a bridge of support for the
lumbar spine by connecting the
pelvis and rib cage with the
hands.
Next, lift the heart, lengthen
through the entire body and
lean back to create spinal
extension.
Look at the horizon to affect the
sternocleidomastoid muscle in
the front of the neck.
PRISONER EXTENSION
Interlace the hands behind the
head and lean back with the
shoulders to create extension
through the spine.
Lift the heart and squeeze the
shoulder blades together to
increase extension in the
thoracic spine.
REACH AND EXTEND
Press the hands together while
reaching up and back towards
the horizon to create extension
through the spine.
Stay long through the entire
body.
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STANDING VARIATIONS FOR
LATERAL FLEXION
NARROW STANCE
Stand with the feet together and
hands reaching up to the sky.
Next, bend to one side and
reach the hands towards the
horizon to create lateral flexion
through the spine.
Keep the shoulders and hips
square with one another.
WIDE STANCE
Option to widen the feet for
more support and balance.
Slide one hand down the side of
the leg as the other hand
reaches up and over towards
the horizon.
Practicing this stretch with the
back against a wall will help to
keep the shoulders and hips
square with one another.
WIDE STANCE
RECIPROCAL REACH
In a wide stance, reach one arm
up and over as the other arm
reaches under and across to
create a greater amount of
lateral flexion in the spine.
Widen the feet to affect the
Anterior Oblique Sling (AOS),
which includes the hip adductor
and oblique muscles.
376
WIDE STANCE
ROTATED FOLD
Stand with the feet far apart and
parallel. Next, slide the hands
down one leg to flex and rotate
the spine.
Use the arms for support if
limited in Range of Motion as
shown in the top illustration.
Alternatively, slide the hands all
the way down to touch the toes.
Tuck the chin and attempt to
touch the forehead to the
kneecap to increase flexion and
rotation of the spine.
SUPPORTED SIDE BEND
This stretch complements the
previous exercises and
combines hip adduction with
lateral flexion of the spine.
Step the outside leg behind the
standing leg as far as possible.
Next, reach the outside arm up
and over as far as possible.
Attempt to keep the shoulders
and hips square with one
another.
377
LOW SQUAT
WITH SPINAL FLEXION
Sit into a Low Squat position
with the hips sinking down to
the floor.
Next, reach the arms towards
the horizon and fold the torso
forward into spinal flexion.
Tuck the chin and look at the
belly button to create flexion
through the entire spine.
LOW SQUAT
WITH SPINAL EXTENSION
Sit in a Low Squat position and
lift the heart to the sky to create
spinal extension.
Press the arms into the legs for
support if needed.
Reach the top of the head to
the sky while pointing the
tailbone back towards the
horizon.
LOW SQUAT
WITH ROTATED REACH
Sit in a Low Squat position and
press the elbows out against
the inside of the knees.
Next, rotate and reach one arm
up to the sky to create spinal
rotation and extension.
Press the other arm into the
knee to help deepen the
rotation.
378
ARM PULL
Reach one arm across the body
and use the other arm to pull
the biceps into the heart to
create shoulder adduction,
which complements the
following stretches.
PROTRACTION & FLEXION
Interlace the hands and reach
the knuckles forward as far as
possible while tucking the chin
and looking into the heart to
create protraction in the
shoulder girdle and flexion
through the cervical and
thoracic spines.
STANDING ROTATION
Stand with the feet outside
shoulder-width.
Next, reach one arm up towards
the sky as the opposite foot
pivots on the Big Toe.
Reach the other arm around the
body and back towards the
horizon as much as possible.
Keep reaching the arm up into
the sky while attempting to twist
through the entire body a little
bit more.
This stretch will help to increase
spinal rotation as well as hip
rotation, shoulder adduction
and scapular protraction.
379
CHILD POSE
Kneel on the floor and fold the
torso over the thighs to create
flexion through the spine.
Tuck the chin and look at the
heart to create flexion through
the entire spine.
Child Pose is a great position to
practice diaphragmatic
breathing.
Option to rest the torso on a
bolster or pillow when range of
motion is limited.
SUPPORTED
FORWARD FOLD
IN STRADDLE
Use props, such as blankets,
yoga blocks, boxes or benches
to help support the body while
creating spinal flexion in various
positions, including straddle.
Be creative as there are many
ways to build support for the
body while static stretching.
380
ASSISTED THORACIC SPINE
EXTENSION
In the top illustration, a foam
roller is placed directly under
the heart to create extension
through the thoracic spine.
Interlace the hands behind the
head and tuck the chin.
Next, reach the top of the head
back down towards the floor.
Keep the hips flat on the floor
and attempt to tilt the front of
the pelvis up towards the nose
to limit the amount of extension
in the lumbar spine.
Alternatively, use a medicine
ball to help create extension
through the thoracic spine as
depicted in the second
illustration.
In the third illustration, a box or
a bench can be used to create
extension in the thoracic spine.
Place the elbows on a box or
bench and sit the hips back
towards the heels to allow the
heart to sink towards the floor.
Option to hold a dowel in the
hands to bias the shoulder joint
into external rotation when the
hands are positioned wider than
the elbows.
381
ASSISTED SPINAL FLEXION
VARIATIONS
The top illustration depicts an
assisted variation of spinal
flexion.
Hold onto a sturdy object and
sit the hips back while curling
the spine into flexion.
Tuck the chin and look at the
belly button to create flexion
through the entire spine.
In the second illustration, hold
onto a sturdy object with only
one hand to include a slight
degree of lateral flexion to the
stretch.
Hold one with one hand and sit
the hips back. Subtly bend the
spine to create lateral flexion.
In the third illustration, turn the
body to face away from the
sturdy object and introduce
spinal rotation to the stretch.
Reach across the body and
hold onto a sturdy object.
Next, sit the hips down and
away from the sturdy object.
Allow the torso to twist and
create rotation in the spine.
382
ASSISTED DOWN DOG
VARIATIONS
In the top illustration, use a wall
to help create extension
through the thoracic spine.
Place the hands on a wall or a
sturdy object and push the hips
back while allowing the heart to
sink towards the floor.
Keep wide collar bone as the
thoracic spine sinks into
extension.
The bottom illustration uses a
wall or a sturdy object to create
rotation through the spine.
Place both hands on a wall and
then push the hips backwards
as the torso lowers down to
parallel with the floor.
Next, reach one arm down
towards the opposite ankle to
create rotation through the
thoracic spine.
Widen the feet to intensify the
rotation of the spine.
383
TABLE ASSISTED LEG PULL
FOR SPINAL FLEXION
Place one leg on top of table
reach for the foot to create
spinal flexion.
Tuck the chin and look at the
belly button to create flexion
through the entire spine.
TABLE ASSISTED LEG PULL
WITH SPINAL ROTATION
Place one leg on top of a table
and reach the opposite hand for
the foot to create flexion and
rotation in the spine.
Look back towards the horizon
to help create rotation through
the entire spine.
384
385
SHOULDER
INTERNAL ROTATION
SIDE-LYE SLEEPER
Lie on one side with a foam
roller or pillow under the head
for support.
Reach the bottom arm forward
and bend the elbow. Grasp the
forearm with the opposite hand
and gently twist the arm down
towards the floor to create
internal rotation in the bottom
shoulder.
Press the bottom armpit forward
to protract the bottom shoulder
girdle, which may improve the
rotation at the shoulder.
SEATED SLEEPER
Alternatively, rest the arm on
top of a bent knee, bench or
table while in a seated position.
Next, pack the shoulder girdle
down into scapular depression
with the other hand.
Use the opposite elbow to guide
the hand down towards the floor
to create internal rotation in the
shoulder.
Keep the shoulder girdle
packed down when rotating the
shoulder.
386
SHOUDLER
EXTERNAL ROTATION
ASSISTED E.R. WITH DOWEL
Position the dowel on the
outside of the targeted elbow.
Next, reach back to grad the top
of the dowel with the targeted
hand.
Reach the elbow towards the
horizon to protract the shoulder
girdle.
Next, use the bottom hand to
gently twist the dowel and pull
the upper arm into shoulder
external rotation.
EAGLE ARMS
Reach one arm under the other
arm and then grasp the hands
together.
Use the bottom arm to gently
twist the upper arm into
shoulder external rotation.
Reach both elbows forward to
create protraction in the
shoulder girdle.
387
SCAPULAR RETRACTION
WITH DOWEL
Hold a dowel behind the back
and inch the hands close
together.
Next, squeeze the shoulder
blades together and pull the
shoulders back into scapular
retraction.
Attempt to pinch a small object,
such as a pencil or a finger,
between the shoulder blades.
Widen the collar bones in front
and depress the shoulder girdle
by pulling the armpits down
towards the hips.
SCAPULAR RETRACTION
WITH BLOCKED ARMS
Slide the hands behind the back
and attempt to align one hand
over the other hand.
Next, squeeze the shoulder
blades together and pull the
shoulders back to create
scapular retraction.
Attempt to touch the elbows
together behind the back.
Keep the shoulder girdle
depressed by pulling the
armpits down towards the hips
and widen the collar bones in
front.
388
SCAPULAR PROTRACTION
Slide one hand behind the back
and grasp the elbow with the
opposite hand.
Next, gently pull the elbow
towards the center of the belly
and allow the scapula to wrap
around the rib cage.
This movement will create
protraction of the shoulder
girdle.
Keep the shoulder girdle
depressed by pulling the armpit
down towards the hip.
BILATERAL PROTRACTION
Slide both hands behind the
back and attempt to align one
hand over the other hand.
Next, press both elbows
forward to create protraction in
both shoulder girdles.
Attempt to touch the elbow
together in front of the body.
Keep both shoulder girdles
depressed by pulling the
armpits down towards the hips.
389
HORIZONTAL ARM PULL
Reach across the body and pull
the arm into the chest with the
other arm to create scapular
protraction and shoulder
adduction.
Keep the shoulder girdle
depressed by pulling the armpit
down towards the hips.
VERTICAL ARM PULL
Reach the arm up and over.
Next, use the other arm to
gently pull the elbow behind the
head to create shoulder flexion
and adduction as well as
upward rotation of the scapula.
PROTRACTION WITH
INTERLACED HANDS
Interlace the hands together
and reach the knuckles forward
as far as possible to protract the
shoulder girdle.
Tuck the chin and look at the
heart to stretch the upper
trapezius and rhomboid
muscles, both of which affect
the Range of Motion for the
shoulder.
390
NECK LATERAL FLEXION
Gently pull the head over
towards one side while reaching
down for the floor to create
lateral flexion of the neck.
This stretch targets the scalene
and upper trapezius muscles
that affect the range of motion
of the scapula and shoulder.
NECK LATERAL FLEXION
WITH SCAPULAR
DOWNWARD ROTATION
While in lateral flexion of the
neck, reach the arm behind the
back to create a downward
rotation of the scapula.
This stretch targets the lateral
fibers of the upper trapezius
muscle.
NECK LATERAL FLEXION
WITH SCAPULAR
UPWARD ROTATION
While in lateral flexion of the
neck, reach the arm up and
attempt to touch the back of the
heart to create upward rotation
of the scapula.
This stretch targets the medial
fibers of the upper trapezius
muscle as well as the levator
scapula, teres major and
rhomboid muscles.
391
BLOCKED NECK
LATERAL FLEXION
Anchor one shoulder down by
holding onto a yoga strap or a
sturdy object.
Next, gently pull the head over
to the side to create lateral
flexion of the neck.
BLOCKED NECK
LATERAL FLEXION
WITH ROTATION
Anchor the shoulder down,
gently tilt the head and then
rotate the nose away from the
blocked shoulder.
BLOCKED NECK
LATERAL FLEXION
WITH ROTATION
Anchor the shoulder down,
gently tilt the head and then
rotate the nose towards from
the blocked shoulder.
These stretches targets the
many muscles in the neck and
shoulder region that affect the
Range of Motion of the shoulder
girdle.
392
ASSISTED SHOULDER
ADDUCTION
Reach one arm behind the back
and grasp the wrist with the
other hand to hold the shoulder
in adduction.
This stretch targets the scalene,
upper trapezius, supraspinatus
and deltoid muscles.
The second illustration depicts
the shoulder being pulled into
shoulder adduction and
scapular depression.
The third illustration depicts a
blocked version of the stretch
where the hand holds onto a
sturdy object, such as a post
from a squat rack, as the
individual steps out to the side
to create shoulder adduction
and scapular depression.
The fourth illustrations depicts
the use of a resistance band
that is used to anchor the
shoulder in adduction and
depression.
393
TABLE ASSISTED
SHOUDLER FLEXION
Set an arm on a table and then
reach the hand across the table
as far as possible to create
shoulder flexion.
WALL ASSISTED
SHOUDLER FLEXION
Set an arm up against a wall
and then reach the hand up the
wall as far as possible to create
shoulder flexion.
DOWEL ASSISTED
SHOUDLER FLEXION
Hold onto a dowel with both
hands. Next, use one arm to
press the other arm up into
shoulder flexion.
394
BLOCKED BILATERAL
SHOUDLER FLEXION
Grab hold of a sturdy object,
such as a post from a squat
rack, and walk the hips back
while dropping the heart
towards the floor to create
shoulder flexion.
BLOCKED UNILATERAL
SHOUDLER FLEXION
Similar to the above exercise,
this variation only uses one
hand to hold onto a sturdy
object and block the shoulder
into flexion.
This variation can easily be
manipulated to include other
joint angles, such as spinal
rotation or spinal lateral flexion
as well as shoulder adduction,
which is depicted on the next
page.
395
BLOCKED HORIZONTAL
SHOULDER ADDUCTION
Grab hold of a sturdy object,
such as a wall or a post on a
squat rack.
Next, twist the torso away from
the object and pull the arm into
horizontal shoulder adduction.
Keep the shoulder girdle
depressed by pulling the armpit
down towards the hips.
BLOCKED SHOUDLER
FLEXION AND ADDUCTION
This stretch combines the
angles of the two previous
exercises to pull the shoulder
into flexion and adduction.
Grab hold of a sturdy object and
turn the front of the torso away
from the hand while also sitting
the hips back and away from
the hand.
396
BLOCKED SHOULDER
FLEXION AND HIP HINGE
Place the hands on a wall or a
sturdy object and walk the hips
back while letting the heart sink
down towards the floor to create
flexion in the shoulder and hips.
This stretch will also increase
thoracic spine extension.
BLOCKED SHOUDLER
FLEXION AND HIP HINGE
WITH REACH
Building off the previous
exercise, reach one hand down
and across towards the
opposite ankle to increase
shoulder flexion as well as to
introduce spinal rotation,
scapular protraction and
shoulder adduction.
BLAOCKED SHOULDER
ADDUCTION AND HIP HINGE
Hold onto a band to pull the
shoulder into adduction while
hinging the hips back into
flexion.
Step out to the side to increase
spinal rotation, scapular
protraction and shoulder
adduction.
397
BLOCKED UNILATERAL
SHOULDER ABDUCTION
Use a wall or a sturdy object to
block a shoulder into abduction.
Place a hand on the object with
a straight arm and step forward
while gently rotating the front of
the rib cage away from blocked
hand to increase shoulder
abduction.
Keep the shoulder girdle
depressed by pulling the armpit
down towards the hip.
BLOCKED BILATERAL
SHOUDLER ABDUCTION
Use a doorway or a squat rack
to block both arms into shoulder
abduction.
Place the hands on the object
and then either step forward or
lean forward to increase the
shoulder abduction.
Attempt to lift the heart to
include thoracic spine extension
into the stretch.
398
BLOCKED UNILATERAL
SHOUDLER ABDUCTION
WITH BENT ELBOW
Bend the elbow to a 90 angle
and place the hand on the wall.
Next, step forward and rotate
the front of the torso away from
the wall to pull the shoulder into
abduction.
The bent elbow, especially if the
elbow is not blocked by the
wall, will bias the shoulder into
external rotation.
BLOCKED BILATERAL
SHOUDLER ABDUCTION
WITH BENT ELBOWS
Bend the elbows and place the
hands on a sturdy object, such
as a doorway or the walls of
corner in a room.
Next, step forward to force the
shoulders into abduction.
Lift the heart to include thoracic
spine extension into the stretch.
Keep the shoulder girdles
depressed by pulling the
armpits down towards the hips.
399
SHOUDLER EXTENSION
WITH DOWEL
Hold a dowel behind the back
and inch the hands closer
towards one another while
squeezing the shoulder blades
together and pulling the
shoulders back into scapular
retraction.
Next, lift the dowel up and away
from the body as far as possible
to create shoulder extension.
Keep pulling the shoulders back
and squeezing the shoulder
blades to maintain the scapular
retraction.
BLOCKED SHOULDER
EXTENSION
Hold onto a sturdy object, such
as a barbell held a squat rack,
to block the shoulders into
extension.
Walk forward and lift the heart
while retracting the scapula and
depressing the shoulder girdle.
400
BLOCKED SHOUDLER
EXTENSION ON THE FLOOR
Another way to block the
shoulder into extension is by
posting the arms in the floor.
This top illustration depicts
shoulder extension while sitting
on the floor.
Reach the hands behind the
body and root the arms into the
floor.
Next, squeeze the shoulder
blades together to retract the
scapula and lift the heart to
create shoulder extension.
Keep the arms straight and pull
the shoulders back and down to
retract and depress the
shoulder girdle.
Option to scoot the hips forward
to increase the angle of
shoulder extension.
While scooting the hips forward,
be sure to continue to lift the
heart as much as possible.
401
PRONE COBRA
Set up in the bottom position of
a push-up with the hands align
under the shoulders.
Next, squeeze the shoulder
blades together and pull the
hands away from the floor to
create scapular retraction.
SPHINX
Align the forearms on the floor
in parallel and depress the
shoulder girdle.
Next, press the elbows down
into the floor to lift the heart and
create scapular protraction.
SPHINX PRESS-UP
From the Sphinx position, press
the hands into the floor and
straighten the elbows to initiate
upward rotation of the scapula.
These stretches also create
thoracic spine extension, which
couples with shoulder flexion
and scapular upward rotation to
create overhead movement
patterns.
UP-DOG
From the bottom position of a
push-up, straighten the elbows
and press the shoulders up to
the sky while depressing the
shoulder girdles.
402
SCORPION
Lie on the floor with the arms
stretched out to form a “T” with
the spine.
Next, lift one foot and drive the
heel towards the opposite hand
to rotate the torso and create
shoulder abduction.
SHOUDLER ROLL
Building off the Scorpion
stretch, press the free hand into
the floor to roll the rib cage back
further and increase the
shoulder abduction.
403
THREAD THE NEEDLE
From a Quadruped position,
reach one arm under and
through the opposite armpit as
far as possible while pressing
the floor away with the
supporting around to create
spinal rotation, scapular
protraction and shoulder
adduction.
HAPPY PUPPY
From a Quadruped position, sit
the hips back and walk the
hands forward.
Next, lower the heart and
forehead to the floor to create
thoracic spine extension and
shoulder flexion.
DOWN DOG WITH REACH
While in a Down Dog position,
reach one hand towards the
opposite ankle to create more
shoulder flexion in the
supporting arm.
LOW SQUAT
WITH ROTATED REACH
While in a Low Squat position,
rotate through the torso and
reach one arm up to the sky to
create thoracic spine extension
and shoulder abduction.
404
THE APLEY SCRATCH TEST
This assessment from physical
therapy can also double as a
stretch for the shoudlers.
Reach one hand up and back
while the other hands reach
back and up to meet behind the
heart.
Attempt to clasp the hands
together behind the back.
Use a yoga strap or a towel to
modify the stretch as depicted
in the illustration below.
The top arm will create shoulder
flexion and external rotation as
well as scapular upward
rotation.
The bottom arm will create
shoulder extension and internal
rotation as well as scapular
downward rotation.
This stretch can also be added
to many different stretches,
such as a Seated Forward Fold,
Child Pose or Standing Spinal
Extension.
405
THORACIC SPINE
EXTENSION & SHOUDLER
FLEXION ON FOAM ROLLER
Interlace the hands behind the
head and arch backwards over
a foam roller to create thoracic
spine extension and shoulder
flexion.
Press the head into the hands
to deepen shoulder flexion and
keep the hips on the floor to
deepen thoracic spine
extension.
THORACIC SPINE
EXTENSION & SHOUDLER
FLEXION ON MEDICINE BALL
WITH A DOWEL
Hold a dowel and reach the
arms back towards the horizon
to create shoulder flexion while
arching back over a medicine
ball to create thoracic spine
extension.
PRAYER STRETCH
Hold a dowel and place the
elbows on the edge of a box or
bench. When the elbows are
aligned inside the width of the
hands, the position will create
external rotation in the
shoulder.
Lower the heart to the floor to
create thoracic spine extension
and shoulder flexion.
406
ARC REACHES ON ROLLER
This stretch can be performed
at many different angles, i.e. in
an arc, to increase Range of
Motion in the shoulders.
Position the head and torso on
a roller with the arms sinking
down towards the floor.
Keep the arms straight and
attempt to touch the back of the
hands to the floor in several
positions.
Start with the arms alongside of
the hips in shoulder extension.
Next, move the arms along the
arc to shoulder abduction.
Finally, move the arms through
the arc to shoulder flexion.
Option to explore several other
positions on the arc.
During these stretches, attempt
to pull the shoulders down
towards the floor as the hands
reach to the floor. Many times,
the shoulders may rise away
from the floor as the scapula
may create downward rotation
as a compensatory strategy,
especially in shoulder
extension.
407
408
SUPINATION
409
ASSISTED WRIST
FLEXION
Use one hand to guide the palm
gently down towards the
forearm to create wrist flexion.
Make sure to flex at the wrist as
opposed to curling and reaching
the fingers.
Also, extend the elbow to
lengthen the forearm muscles
that create wrist extension, a
repetitive movement that occurs
while working on a computer.
ASSISTED WRSIT
EXTENSION
Use one hand to gently pull the
hand back to create wrist
extension.
The palm moves away from the
forearm.
Make sure to extend at the wrist
as opposed to only reaching
with the fingers.
This stretch is an ideal counter
movement to activities that
involved the use of a strong
and/or prolonged grip, such as
lifting weights and climbing.
410
WRIST EXTENSION WITH
INTERLACED HANDS
These stretches will use
interlaced hands to help
improve the range of motion
for wrist extension.
Interlace the hands and turn the
palms to face away from the
shoulders.
Next, press the palms out
towards the horizon as depicted
in the illustration to the right.
Attempt to straighten the
elbows all the way.
Pull the armpits down towards
the hips to depress the scapula.
Next, press the palms up
towards the sky as depicted in
the illustration here at the
bottom of the page.
Attempt to straighten the
elbows as much as possible.
411
BLOCKED WRIST
EXTENSION
Use a table, bench or the floor
to block the wrist into extension.
Press the palm flat into the
surface of the table, bench or
floor.
Next, gently tilt the forearm
closer towards the fingers while
making sure that the heel of the
palm remains in contact with
the surface.
Option to gently tilt the forearm
from side to side to include wrist
adduction and abduction.
PRAYER POSITION
Press the hands together in a
Prayer position to create wrist
extension.
Align the fingertips and heel of
the palm on each hand.
Next, gently lower the hands
while pointing the fingers up to
the sky to increase wrist
extension.
Option to gently move the
hands horizontally to and from
the body to create wrist
adduction and abduction.
412
BLOCKED
WRIST EXTENSION
IN QUADRUPED
On hands and knees in a
Quadruped position, press the
palms flat into the floor to create
wrist extension.
Tilt the forearms towards the
fingers to increase the amount
of wrist extension.
Option to point the fingers in
several different angles,
including back towards the
knees as depicted in this
illustration.
BLOCK
WRIST FLEXION
IN QUADRUPED
Flip the hands over and place
the backs of the hands flat on
the floor to create wrist flexion.
Tilt the forearms towards the
fingers to increase the amount
of wrist flexion.
Option to shift the shoulders
from side to side or front to
back to increase the angle of
wrist flexion as well as
introduce wrist adduction and
abduction to the stretch.
413
ASSISTED SUPINATION
Use one hand to gently twist the
opposite elbow and forearm into
supination.
Turn the palm up and out to
create supination.
Attempt to point the thumb
down towards the floor while
pressing the upper arm into the
side of the rib cage.
ASSISTED PRONATION
Use one hand to gently twist the
opposite elbow and forearm into
pronation.
Turn the palm down and out to
create pronation.
Attempt to point the thumb
down towards the floor while
pressing the upper arm into the
side of the rib cage.
414
BLOCKED SUPINATION AND
PRONTATION
Hold a dumbbell at one end and
rest the forearm on a bench or
table.
Next, allow the weight to pull
the elbow and forearm into
supination or pronation.
The weight of the dumbbell will
block the elbow into rotation.
ELBOW EXTENSION
Interlace the hands behind the
back and reach the knuckle
back towards the horizon to
create elbow extension.
Pull the shoulders back and
squeeze the shoulder blades
together to retract the scapula.
This stretch targets the biceps
and pectoral muscles to
increase range of motion in
elbow extension.
Alternatively, post the arms into
the floor behind the back and lift
the chest to block the elbow into
extension.
Option to scoot the hips forward
to increase the stretch in the
biceps and pectoral muscles.
415
416
417
HIP FLEXION IN
CHILD POSE
All variations of Child Pose help
to increase range of motion in
hip flexion.
If the hips are “tight,” use a
bolster or pillows to support the
torso while in Child Pose.
Option to place a yoga block
under the hips for support.
Attempt to sit the hips back onto
the heels while folding the torso
over the thighs.
Option to reach the arms out
overhead towards the horizon
or to rest the arms alongside
the body.
418
KNEEDROPS WITH
WIDE FOOT POSITION
Lie on the floor with the knees
bent and feet positioned outside
shoulder-width.
Next, gently drop the knees to
one side to create internal and
external rotation of the hip.
KNEEDROP WITH
NARROW FOOT POSITION
Squeeze the feet and knees
together before gently dropping
both legs to one side.
This stretch targets the hip
rotator and gluteal muscles.
RECLINE BUTTERFLY
Squeeze the soles of the feet
together and lie back on the
floor to create hip abduction.
Option to place bolsters or
pillows under the legs for
support.
This stretch targets the hip
adductor (groin) muscles.
WALL SPLITS
Lie on the floor with the legs
positioned up against a wall.
Next, allow the legs to gently
slide out to the sides on the wall
to create hip abduction.
This stretch targets the hip
adductor (groin) muscles.
419
SUPINE BRIDGE
VARIATIONS
Lie on the floor, bend the knees
and place the feet flat on the
floor.
Next, bridge the hips up to the
sky to create hip extension.
Stay long through the body
while lifting the hips up.
Option to interlace the hands
and squeeze the shoulder
blades together to create
scapular retraction and
shoulder extension.
SUPINE KNEE HUG
VARIATIONS
Use the arms and pull one knee
up into the chest to create hip
flexion.
Hug the knee into the heart.
Bend the opposite knee and
place the foot on the floor if
feeling very “tight” in hip flexion.
Alternatively, straighten the
opposite leg and lengthen the
entire body to increase the
amount of hip flexion in the
knee hug.
420
ROTATED KNEE HUG
From a Knee Hug position,
gently pull the leg across the
body to create spinal rotation
and hip adduction.
This stretch targets the hip
rotator and gluteal muscles.
HIP ADDUCTION ON TABLE
Lie on one side and allow the
top leg to gently fall off the table
to create hip adduction.
This stretch targets the hip
rotator, gluteus medius, tensor
fascia latae (TFL) muscles, and
the Iliotibial band (IT Band).
SUPINE FIGURE FOUR
HIP INTERNAL ROTATION
Place one foot on top of the
opposite knee to create a
Figure Four position.
Next, walk the bottom foot out
to the side and allow the knee
to gently collapse down to the
floor to create hip internal
rotation.
SUPINE FIGURE FOUR
HIP EXTERNAL ROTATION
Place one foot up against a wall
or a sturdy object and cross the
other leg over top to create a
Figure Four position.
Next, gently press the knee of
the folded leg out to the side to
create hip external rotation.
421
ASSISTED
LEG PULL
Use a yoga strap or large towel
to pull the leg up towards the
nose to create hip flexion.
Keep the hips square on the
floor and pull the toes back
towards the nose to create
ankle dorsiflexion.
This stretch targets the
hamstring and gluteal muscles.
ASSISTED ANGLED
LEG PULL
Use a yoga strap or large towel
to pull the leg up towards the
nose to create hip flexion.
Next, gently pull the leg across
the body to introduce an angle
of hip adduction.
Keep the hips square on the
floor during the stretch.
This stretch targets the hip
rotator, gluteal, and hamstring
muscles.
422
ASSISTED LEG PULL
INTO ABDUCTION
Use a yoga strap or large towel
to pull the leg up towards the
nose to create hip flexion.
Next, gently lower the leg out to
the side to create hip abduction.
Keep the hips square on the
floor during the stretch.
This stretch targets the hip
adductor (groin) and hamstring
muscles.
ASSISTED LEG PULL
INTO ADDUCTION
Use a yoga strap or large towel
to pull the leg up towards the
nose to create hip flexion.
Next, gently pull the leg across
the body and down towards the
floor to create spinal rotation
and hip adduction.
Allow the hips to roll onto one
side while both shoulders
remain flat on the floor.
Reach the opposite arm
towards the horizon.
This stretch targets the hip
rotator, gluteal, and hamstring
muscles.
423
HAPPY BABY
Hold onto the feet with the arms
aligned inside the knees.
Next, gently pull the knees
towards the floor to create hip
abduction and hip flexion.
This stretch targets the hip
adductor (groin), gluteal, and
hip rotator muscles.
SINGLE-LEG HAPPY BABY
Hold onto one foot with the arm
aligned inside the knee.
Gently pull the knee towards
the floor while reaching the
opposite leg out towards the
horizon.
This bent-knee leg pull creates
hip abduction and hip flexion.
This stretch targets the hip
adductor (groin), gluteal, and
hip rotator muscles.
424
ASSISTED LEG CRADLE
Use the arms to gently pull the
shin into the belly to create hip
external rotation, abduction and
flexion.
Attempt to pull the foot up to the
opposite shoulder while gently
press the knee away from the
chest with the other hand.
This stretch targets the hip
adductor (groin), hip rotator,
and gluteal muscles.
BRETTZEL
Named after Brett Jones, an
FMS Instructor, this stretch
creates hip flexion, hip
adduction and hip extension.
Lie on one side and pull the top
knee up towards the chest and
allow the knee to drop towards
the floor to create hip
adduction.
Reach the bottom leg back into
hip extension and bend the
knee to bring the foot to the
hand.
This stretch is a great
opportunity to practice
diaphragmatic breathing.
425
BEARSIT VARIATIONS
Start in a seated position with
both legs extended wide to the
side.
Next, bend both knees to 90º
angles to form the Bearsit
position.
Root the heels into the floor and
grab hold of the shin while
sitting up tall.
Next, use the elbow to help
press the knees out to the side
to create hip abduction and hip
external rotation.
This stretch targets the gluteal,
hip rotator, and hip adductor
(groin) muscles.
Option to fold the torso forward
and walk the hands towards the
horizon to deepen hip flexion.
426
BUTTEFLY VARIATIONS
Press the soles of the feet
together and pull the heels into
the groin as best as possible to
create the Butterfly position.
Next, sit up tall and use the
hands to gently press the thighs
down towards the floor to create
hip abduction and hip external
rotation.
Option to sit on a yoga block,
bolster or pillow to help with the
Butterfly position.
This stretch targets the gluteal,
hip rotator, and hip adductor
(groin) muscles.
Option to fold the torso forward
and walk the hands towards the
horizon to deepen the stretch
effect in the hip rotator and
gluteal muscles.
427
HIP INTERNAL ROTATION
IN 90/90
Start in a 90/90 position by
bending the knees and hips to
90º angles with the knees on
the floor.
Post the arms into the floor to
support the position.
Next, turn the heart back
towards the “trail” foot to create
hip internal rotation.
Attempt to keep both knees flat
on the floor during the stretch.
HIP EXTERNAL ROTATION
IN 90/90
Start in a 90/90 position by
bending the knees and hips to
90º angles with the knees on
the floor.
Next, rotate the torso towards
the front shin and press forward
the heart towards the horizon to
create hip external rotation.
Attempt to keep both knees flat
on the floor during the stretch.
428
HIP INTERNAL ROTATION
IN 90/90 WITH REACH
Start in a 90/90 position by
bending the knees and hips to
90º angles with the knees on
the floor.
Next, reach both hands back
towards the “trail” foot to create
hip internal rotation.
Option to post one arm into the
floor for support in this position.
Attempt to keep both knees flat
on the floor during the stretch.
HIP EXTERNAL ROTATION
IN 90/90 WITH REACH
Start in a 90/90 position by
bending the knees and hips to
90º angles with the knees on
the floor.
Next, rotate the torso towards
the front shin and reach the arm
across the body to create hip
external rotation.
Attempt to bring the armpit to
connect with the front knee.
429
SEATED FORWARD FOLD
In a seated position, extend the
legs straight out in front.
Next, fold the torso over the
legs and touch the toes with the
hands to create hip flexion.
Tuck the chin and look at the
belly button to create flexion
through the entire spine, which
will contribute to hip flexion.
This stretch targets the erector
spinae, gluteal, hip rotator, and
hamstring muscles.
Option to wrap a yoga strap or
large towel around the feet and
pull the torso forward into a fold.
FORWARD FOLD IN 90/90
Start in a 90/90 position by
bending the knees and hips to
90º angles with the knees on
the floor.
Next, fold the torso forward over
the front shin to create hip
flexion and hip external rotation.
Attempt to touch the forehead
to the front shin.
This stretch targets the erector
spinae, gluteal, and hip rotator
muscles.
430
SEATED TWIST
Cross one leg over the other
and plant the foot on the floor.
Next, rotate the torso towards
the bent knee to create spinal
rotation and hip adduction.
Press the opposite elbow into
the bent knee to deepen the
twist.
This stretch targets the hip
rotator, gluteal, and erector
spinae muscles.
FORWARD FOLD
IN HALF-BUTTERFLY
Place the sole of the foot
against the inside of the thigh to
form a Half-Butterfly position.
Next, fold the torso forward to
create hip external rotation, hip
abduction, and hip flexion.
FORWARD FOLD
IN HALF-90
Fold one leg behind the body in
a Half-90 position, which is
commonly referred to as the
Hurdler position.
Next, fold the torso forward to
create hip internal rotation, hip
abduction, and hip flexion
431
FORWARD FOLD
IN STRADDLE
Slide the legs apart as far as
possible to a Straddle position.
Next, fold forward and walk the
hands towards the horizon to
create hip abduction and hip
flexion.
This stretch targets the hip
adductor (groin) and gluteal
muscles.
Option to bend the knees if the
hamstring muscles seem to be
too “tight.”
432
Option to sit on yoga blocks,
bolsters or pillows to assist with
the Forward Fold in a Straddle
position.
Option to hold onto a box,
bench or wall to support the
torso while attempting to fold
forward.
433
STRADDLE
WITH ROTATED FOLD
In Straddle, turn the torso
towards one leg and fold
forward to create hip abduction
and hip flexion.
Attempt to touch the toes with
the hands and bring the
forehead down towards the
kneecap.
Option to wrap a yoga strap or
large towel around the foot to
pull the torso towards the leg.
This stretch targets the gluteal,
hip adductor (groin), and hip
rotator muscles.
STRADDLE
WITH LATERAL FLEXION
In Straddle, hold onto the
opposite hip as the hand reach
up and over towards the
opposite foot to create hip
abduction and hip flexion.
Attempt to keep the shoulders
square as the top hand reaches
for the foot.
Option to wrap a yoga strap or
large towel around the foot to
pull the torso towards the leg.
This stretch targets the gluteal,
hip adductor (groin), and hip
rotator muscles.
434
MIDDLE SPLITS VARAITIONS
Kick the legs out until the legs
practical form a straight line
from foot to foot.
The Middle Splits target the
hamstring, hip adductor (groin),
hip rotator and gluteal muscles
to create both hip flexion and
hip abduction.
Option to lean forward with a
straight torso to add a hip hinge
to the Middle Splits, which will
increase hip flexion and hip
external rotation.
Option to lay the torso onto the
floor to create a Pancake, which
further increases hip flexion and
hip external rotation.
435
PRONE HIP EXTENSION
VARIATIONS
UP-DOG
From the bottom position of a
push-up, press the shoulders
up to the sky to create
extension through both the
spine and hips.
This stretch targets the hip
flexor muscles, which are the
psoas, iliacus, tensor fascia
latae (TFL), and rectus femoris
muscles.
Option to bend the knees to
increase the stretch through the
hip flexors, especially the rectus
femoris.
SCORPION
Reach the arms out to the side
to form a “T” with the spine.
Next, bend one knee and drive
the foot towards the opposite
hand to create spinal rotation
and hip extension.
This stretch targets the hip
flexor muscles as well as the
oblique and pectoral muscles.
436
QUAD PULL
VARIATIONS
UNILATERAL QUAD PULL
Bend one knee and reach back
to grab the foot with the hand.
This stretch targets the
quadriceps and hip flexor
muscles to create knee flexion
and hip extension.
BILATERAL QUAD PULL
WITH A STRAP
Performing a Quad Pull with
both legs at the same time will
have increased mobility
demands, for which a yoga
strap or a large towel can be
used to help in creating the
position.
BILATERAL QUAD PULL
Bend both knees and grab hold
of the feet with the hands.
Attempt to gently “kick” the feet
up towards the sky to deepen
the stretch through the
quadriceps and hip flexor
muscles.
The shoulders will also be
pulled into extension in this
stretch.
437
DOWN DOG
VARIATIONS
DOWN DOG
From a high plank position or
the top position of a push-up,
press the hips up to the sky to
create hip flexion.
This stretch targets the gluteal
and hip rotator muscles.
DOWN DOG
WITH HIP EXTENSION
While in Down Dog, extend one
leg up into the sky to deepen
the Range of Motion for hip
flexion in the planted leg.
Keep the hips square with the
floor to increase the stretch
effect in the hip rotator and
gluteal muscles.
DOWN DOG
WITH REACH
While in Down Dog, reach one
hand towards the opposite
ankle to introduce rotation to
the spine and hips.
Position the feet close together
to increase the rotation of the
hip when reaching the arm.
438
PIGEON VARIATIONS
PIGEON
From either Down Dog, fold one
leg under the body and attempt
to align the shin parallel with the
front of the pelvis.
Next, lift the heart to create hip
extension in the “trail” leg.
This stretch targets the hip
adductor (groin), hip rotator,
and gluteal muscles of the
folded leg to create hip
abduction, hip flexion, and hip
external rotation.
The stretch also targets the hip
flexor muscles in the “trail” leg.
Pigeon is a very demanding
position to create, which is why
modifications to the stretch are
very common.
SUPINE FIGURE FOUR
Lie the floor and fold one leg
over the other to make a Figure
Four position.
Next, use the arms to pull the
legs towards the chest.
SEATED FIGURE FOUR
In a seated position, fold the
legs into a Figure Four positions
and use the arms to press the
chest up towards the shin.
MODIFIED PIGEON
Place a yoga block, bolster or
pillow under the hip to help
create the Pigeon position.
439
FROG VARIATIONS
FROG
Start in a Quadruped position
with the elbows and knees on
the floor.
Next, slide the knees out to the
side as far as possible to create
hip abduction.
Allow the torso to sink towards
the floor during the stretch.
This stretch targets the hip
adductor (groin) muscles.
These stretches present a great
opportunity to practice
diaphragmatic breathing.
HALF FROG
In a Prone position, make a
pillow for the head with the
hands and then slide one knee
out to the side at a 90º angle to
create both hip flexion and hip
abduction.
Allow the hips to melt towards
the floor and gently reach the
knee away from the body as
much as possible.
440
KICKSTAND VARIATIONS
QUADRUPED KICKSTAND
From a Quadruped position that
is set on hands and knees, slide
one foot out to the side to
create a Kickstand position.
KNEELING KICKSTAND
From a Tall Kneeling position,
slide one foot out to the side to
create a Kneeling Kickstand
position.
These Kickstand stretches
target the hip adductor (groin)
muscles and create hip
abduction.
GATE POSE
While in a Kneeling Kickstand
position, reach the opposite arm
up and over towards the
horizon to create spinal lateral
flexion and hip abduction.
This stretch targets the Anterior
Oblique Sling (AOS), which
includes the hip adductor,
oblique and pectoral muscles.
SUPPORTED
SIDE PLANK REACH
In a Supported Side Plank
position with the bottom knee
on the floor, reach the top arm
up and over towards the floor.
This stretch complements the
Gate Pose.
441
KICKSTAND WITH
IPSILATERAL REACHES
From a Quadruped position,
slide one leg directly out to the
side to create hip abduction and
establish the Kickstand position.
Next, take the same side
(ipsilateral) arm and reach
under the torso to “thread the
needle.”
Press the supporting arm into
the floor and keep the elbow
straight when reaching.
Next, pull the arm out from
under the torso and reach the
hand up to the sky.
Open the chest to the sky to
create rotation through the
thoracic spine.
Again, press the supporting arm
into the floor and keep the
elbow straight when reaching.
442
KICKSTAND WITH
CONTRALATERAL REACHES
From a Quadruped position,
slide one leg directly out to the
side to create hip abduction and
establish the Kickstand position.
Next, take the opposite side
(contralateral) arm and reach
under the torso to “thread the
needle.”
Press the supporting arm into
the floor and keep the elbow
straight when reaching.
Next, pull the arm out from
under the torso and reach the
hand up to the sky.
Open the chest to the sky to
create rotation through the
thoracic spine.
Again, press the supporting arm
into the floor and keep the
elbow straight when reaching.
These stretches complement
the ipsilateral reaches.
443
LOW SQUAT VARIATIONS
KNEELING SQUAT
From a Quadruped position,
rock the hips back towards the
heel and tuck the toes under to
create a Kneeling Squat.
This stretch targets the gluteal
and hip rotator muscles to
create hip flexion.
SUPPORTED LOW SQUAT
From the Kneeling Squat, rock
back and lift the knees off the
floor. Use the arms for support
while trying to sit the hips back
onto the heels to create hip
flexion.
LOW SQUAT
WITH SPINAL EXTENSION
Take the hands off the ground
and sit back into a Low Squat
position.
Lift the heart to create
extension through the spine.
LOW SQUAT
WITH SPINAL FLEXION
In a Low Squat position, curl the
spine, tuck the chin and reach
the arms forward to create
flexion through the spine.
Look at the heart while reaching
for the horizon.
444
ASSISTED LOW SQUAT
Use either a piece of
equipment, such as a TRX
Suspension Trainer or a squat
rack, to hold and support the
body while in the Low Squat
position.
Alternatively, place a couple of
yoga blocks, bolsters or pillows
under the hips to support the
body while in the Low Squat
position.
BUTTERFLY SQUAT
Bring the hands to Prayer
position and use the elbow to
press the knees out wide into
hip abduction.
This stretch helps create hip
abduction and hip flexion.
SQUAT, ROTATE & REACH
Press the elbows against the
inside of the knees while in a
Low Squat position.
Next, rotate through the torso to
reach one arm up to the sky.
This stretch helps create hip
abduction, hip internal/external
rotation, and hip flexion.
445
HALF-KNEELING
LUNGE & REACH
VARIATIONS
Start in a Half-Kneeling
position, which has the front
ankle aligned directly under the
front knee, the bottom knee
vertically aligned under a
square and neutral pelvis.
VERTICAL REACH
In the first variation, reach the
same side arm up to the sky
while lunging forward and
maintaining a square and
neutral pelvis.
MEDIAL REACH
In the second variation, reach
the same side arm up and over
the head towards the side while
lunging forward and maintaining
a square and neutral pelvis.
“Medial Reach” refers to
reaching towards the middle or
midline of the body.
ROTATIONAL REACH
In the third variation, reach the
same side arm out and back
towards the horizon to rotate
the torso while lunging forward
and maintaining a square and
neutral pelvis.
“Rotational Reach” refers to a
reach that is coupled with spinal
rotation.
446
LOW LUNGE VARIAITONS
SUPPORTED LOW LUNGE
From a Half-Kneeling position,
drive the hips forward into a
Low Lunge position and press
the hands into the floor to
support the body.
These Low Lunge variations
target the gluteal, hip flexors,
and hip rotator muscles to
increase range of motion in
both hip flexion and hip
extension.
RUNNER’S LUNGE
Similar to the Supported Low
Lunge, the Runner’s Lunge
features a back foot with the
toes tucked to increase ankle
dorsiflexion and toe extension,
both of which are important to
running, walking and other
forms of locomotion.
SUPPORTED LOW LUNGE
WITH WIDE FOOT POSITION.
This variation places the feet
outside shoulder width to affect
the hip adductors (groin)
muscles and increase hip
abduction in addition to hip
flexion and hip extension.
447
LOW LUNGE
REACH VARIATIONS
LOW LUNGE
WITH SPINAL EXTENSION
In the first variation, lunge the
hips forward as far as possible.
Next, press the hands into the
front knee and lift the heart to
create extension through the
spine and increase the stretch
effect on the hip flexors.
MEDIAL REACH
In the second variation, reach
the same side arm up and in
over the head towards the side
while lunging forward.
“Medial Reach” refers to
reaching towards the middle or
midline of the body.
The Medial Reach will also
increase the stretch effect on
the hip flexors, especially the
tensor fascia latae (TFL)
muscle.
ROTATIONAL REACH
In the third variation, reach the
same side arm out and back
towards the horizon to rotate
the torso while lunging forward.
“Rotational Reach” refers to a
reach that is coupled with spinal
rotation.
The Rotational Reach will also
increase the stretch effect on
the hip flexor muscles.
448
LOW LUNGE WITH
CONTRALATERAL
ROTATION
These Low Lunge variations
feature a contralateral rotation,
in which the heart turns towards
the front leg.
LOW LUNGE & ROTATE
In the first variation, use the
arms to help create rotation
through the torso while lunging.
This stretch targets the gluteal,
hip rotator and hip flexor
muscles.
Option to place the hands in
Prayer position with the elbow
braced outside front knee. Use
the arms to deepen the rotation.
LOW LUNGE WITH
EXTERNAL ROTATION
As depicted in the bottom three
illustrations, use the hand to
press the knee out, which twists
the hip into external rotation.
Roll onto the outside edge of
the foot to assist in creating hip
external rotation.
Option to reach the arm up to
the sky to deepen the rotation
through the spine.
449
LIZARD POSE
This Low Lunge variation is
commonly referred to as Lizard
Pose in yoga.
Lunge forward and then fold the
torso forward as best as
possible.
This stretch targets the gluteal
and hip rotator muscles to
deepen hip flexion.
Rest on the hand or forearms.
Option to place yoga blocks
under the arms for support.
MODIFIED FRONT SPLITS
While in a Low Lunge position,
slide the front foot out as far as
possible.
Also, attempt to slide the back
leg further back to deepen into
the splits.
This stretch deepens hip flexion
and hip extension.
KNEELING LEG PULL
From a Low Lunge position,
rock the hips back and
straighten the front leg.
Option to reach for the foot and
fold the torso forward to deepen
the stretch through the
Posterior Chain.
450
FRONT SPLITS VARIAITONS
The Front Splits features
simultaneous hip flexion and hip
extension, which is commonly
referred to as “splitting the
hips.”
“Splitting the hips” is a
fundamental pattern in many
movement patterns, including
walking and running.
These stretches target the hip
flexors, hip rotator and gluteal
muscles to increase hip flexion
and hip extension.
The top two illustrations use
yoga blocks to support the body
in modified Front Splits.
The middle illustration depicts
the Front Splits with a neutral
spine.
The bottom two illustrations
depict the Front Splits with the
spine in extension, which
deepens the stretch on the hip
flexors, and the spine in flexion,
which deepens the stretch on
the gluteal and hip rotator
muscles.
451
TABLE ASSISTED
HIP INTERNAL ROTATION
In the first variation, place the
shin on a table and align the
knee with the front of the pelvis.
Attempt to turn the belly button
back towards the foot on the
table to create internal rotation.
This stretch targets the hip
adductors (groin) and hip
rotator muscles.
The stretch increases hip
internal rotation as well as hip
abduction.
Option to reach the hands back
towards the foot on the table to
deepen hip internal rotation.
452
TABLE ASSISTED
HIP EXTERNAL ROTATION
In the first variation, place the
shin on a table and align the
shin in parallel with the front of
the pelvis.
Position the knee just outside
hip width to create a degree of
hip abduction.
Gently press the hips forward
towards the front shin to create
hip external rotation.
This stretch targets the hip
rotator, hip adductor (groin) and
gluteal muscles.
Option to fold the torso over the
front leg to deepen the stretch
through the erector spine,
gluteal and hip rotator muscles.
453
TABLE ASSISTED
HIP FLEXION VARIATIONS
As depicted in the top
illustration, place the leg on the
table and square the hips to the
table.
Next, lean forward with a
straight torso to “hinge” the hips
and create hip flexion.
This stretch targets the gluteal,
hamstring, and hip rotator
muscles.
As depicted in the middle
illustration, fold the torso over
the front leg and reach for the
foot to create spinal flexion and
deepen hip flexion.
This stretch will affect the
erector spinae, gluteal, and hip
rotator muscles.
As depicted in the bottom
illustration, add a rotation to the
torso while folding forward.
The rotation of the torso will
deepen the stretch effect in the
gluteal and hip rotator muscles.
454
TABLE ASSISTED
HIP ABDUCTION VARIATIONS
Stand next to a table or bench and
set the leg on top to create hip
abduction.
Point the feet forwards and
lengthen through the entire body.
Attempt to point the “belt buckle”
towards the horizon to keep the
pelvis in neutral, as opposed to an
Anterior or Posterior Tilt.
This stretch targets the hip
adductor (groin) and the hip flexor
muscles.
Option to reach the outside arm
up and over the target the Anterior
Oblique Sling (AOS), which
includes the hip adductor (groin),
obliques, and pectoral muscles.
Attempt to keep the shoulders and
hips square with one another.
455
SUPPORTED
HIP ADDUCTION
Use a wall, box or sturdy object
for support to perform this
stretch.
Cross one leg behind the other
leg as far as possible to create
hip adduction.
Keep the hips square while
leaning into the stretch.
This stretch targets the tensor
fascia latae (TFL), gluteus
medius, vastus lateralis
(quadriceps), biceps femoris
(hamstring), peroneal muscles
and the iliotibial band (IT Band).
SUPPORTED SIDE BEND
This stretch builds off the
previous exercise and includes
lateral flexion of the spine with a
medial reach of the arm.
Use a wall or sturdy object for
support to perform this stretch.
Cross one leg behind the other
leg as far as possible to create
hip adduction.
Next, reach the outside arm up
and over as far as possible to
create lateral flexion of the
spine.
Keep the hips and shoulders
square with one another.
456
STANDING QUAD PULL
Use a wall or a sturdy object for
support while pulling one foot
up behind the back to create
knee flexion and hip extension.
Lift up the front of the pelvis to
eliminate an Anterior Tilt.
Next, gently pull the heel up
towards the heart to deepen
knee flexion and hip extension.
This stretch targets the
quadriceps and hip flexors.
STANDING
PIVOT & ROTATE
Stand with the feet just outside
shoulder width apart. Reach
one hand up to the sky.
Pivot on the Big Toe of the
opposite foot and wrap the arm
around the rib cage.
Reach back towards the
horizon and up to the sky.
This stretch targets the hip
rotator muscles as well as the
rhomboids, trapezius, latissimus
dorsi, teres major, and posterior
deltoid muscles.
457
HIP HINGE VARIATIONS
Hip flexion is commonly
referred to as a “hip hinge.”
SUPPORTED HIP HINGE
Place the hands on a wall or
sturdy object and press the hips
back towards the horizon while
lowering the heart to the floor to
create hip flexion.
This stretch targets the erector
spinae, hamstring and gluteal
muscles.
SUPPORTED HIP HINGE
WITH REACH
While in the Supported Hip
Hinge position, reach one hand
towards the opposite ankle to
introduce a rotational bias to the
stretch.
This stretch targets the gluteal
and hip rotator muscles.
ASSISTED HIP HINGE
WITH SPINAL ROTATION.
Hold onto a band or bar to help
pull the torso into spinal rotation
while hinging the hips.
This stretch targets the hip
rotator muscles and the
Posterior Oblique Sling (POS),
which includes the gluteal and
latissimus dorsi muscles.
Option to step the outside foot
back into a split stance position
to deepen the stretch through
the POS.
458
STANDING
FORWARD FOLD
VARIATIONS
STANDING FORWARD FOLD
From standing, slide the hands
down the front of the legs into a
Forward Fold position to create
spinal flexion and hip flexion.
Use the arms to support the
torso in the Forward Fold
position as depicted in the top
illustration.
Alternatively, reach the hands
down to touch the toes as
depicted in the second
illustration.
Option to slide the hands under
the feet to create ankle
dorsiflexion and toe extension.
SPLIT STANCE
FORWARD FOLD
Step the legs apart into a Split
Stance with both feet pointed
forward.
Next, slide the hands down the
front leg to hinge the hips as
depicted in the illustration on
the right.
Alternatively, reach the hands
down to the floor to create a
Forward Fold position.
In all Forward Fold variations,
tuck the chin and look at the
belly button to deepen flexion
through the spine and hips.
459
SUMO SQUAT
Step into a wide stance with the
feet angled out to the sides.
Next, sit the hips down as far as
possible into a Sumo Squat to
create hip flexion and hip
abduction.
These stretches target the hip
adductors (groin), hip rotator,
gluteal and hamstring muscles.
STANDING MIDDLE SPLITS
Building off the Sumo Squat,
the Standing Middle Splits will
straighten the legs and position
the feet out wider.
Simply slide the feet out to the
side as far as possible with
straight legs.
Option to hold onto a sturdy
object for support as depicted in
the illustration on the left.
The angle of the feet will bias
the stretch and effect different
muscle groups.
When the feet angle out, the
position will increase the stretch
effect on the internal rotator
muscles of the knee and hip.
When the feet are angled in
towards the midline, the
position will increase the stretch
effect on the external rotator
muscles of the knee and hip.
460
WIDE STANCE
HIP HINGE
Step the feet out into a wide
stance and hinge the hips to
create hip flexion and hip
abduction.
Option to place the hands on
the floor for support.
Lengthen the spine and widen
the feet as much as possible.
This stretch targets the gluteal
and hip adductor (groin)
muscles.
WIDE STANCE
FORWARD FOLD
In a wide stance, fold the torso
forward and look back at the
horizon to create spinal flexion,
hip flexion, and hip abduction.
Option to place the hands on
the floor for support.
This stretch targets the erector
spinae, gluteal, and hip
adductor (groin) muscles.
WIDE STANCE
ROTATED FOLD
In a wide stance, slide both
hands down the front of one leg
to create spinal rotation, spinal
flexion, hip flexion, hip rotation
and hip abduction.
This stretch targets the erector
spinae, latissimus dorsi, gluteal,
hip rotator, and hip adductor
(groin) muscles.
461
462
463
ASSISTED FOOT PULL
Use the hands to stretch the
intrinsic foot muscles and
plantar fascia by pulling the
toes and heel away from one
another.
This stretch helps to create
more mobility, dexterity, and
stability in the foot.
ASSISTED
ANKLE INVERSION
Hold the shin in place and
gently turn the sole of the foot
up towards the sky to create
ankle inversion.
ASSISTED
ANKLE EVERSION
Hold the shin in place and
gently turn the sole of the foot
down towards the floor to create
ankle eversion.
Ankle inversion and eversion
are integral to ankle mobility,
dexterity, and stability, including
balance.
464
BLOCKED
ANKLE INVERSION
Use the floor to block the
outside edge of the foot and
then gently roll the foot into
ankle inversion.
Inversion: the sole of the foot
points in towards the midline or
center of the body.
BLOCKED
ANKLE EVERSION
Use the floor to block the inside
edge of the foot and then gently
roll the foot into ankle eversion
Eversion: the sole of the foot
points away from the midline or
center of the body.
ASSISTED ANKLE
INVERSION & EVERSION
ON INVERTED HALF-DOME
Set the foot onto an upsidedown Half-Dome and use the
rounded contour to tilt the foot
into ankle eversion and
inversion.
Once the foot is positioned in
eversion or inversion, lean the
body to either side to tilt the
shin and deepen the stretch.
465
BLOCKED ANKLE
PLANTAR FLEXION
Plantar flexion is integral to the
“toe off” phase of gait, which
affects the way that an
individual runs, jumps and
walks.
Reach the leg back and press
the top of the foot into the floor
while pressing the knee forward
to pull the toes back away from
the shin in plantar flexion.
The goal is to increase the
distance between the knee and
toes along the front of the shin
and top of the foot.
Hold on to a wall or sturdy
object for support.
466
KNEELING VARIATIONS
ANKLE PLANTAR FLEXION
Here is a progression of
exercises to increase the
Range of Motion for ankle
plantar flexion.
In a kneeling position, point the
toes away from the shin and sit
the hips back to the heels.
Lean forward and press the
arms into the floor for support
as depicted atop in the first
illustration.
Option to place a towel into the
knee pits to reduce the
compression forces on the
knee.
As another option, place a yoga
block under the hips to support
the body during the stretch as
depicted in the second
illustration.
In the illustration on the right,
the hands gently press the
ankles down to the floor to
deepen the stretch into plantar
flexion.
Finally, an option to lean back,
as depicted in this bottom
illustration, to increase the
stretch into plantar flexion as
well as to introduce more knee
flexion to the exercise.
467
TOE EXTENSION
VARIATIONS
Toe extension is integral to
walking, running, lunging,
crawling and climbing.
The recommended amount of
toe extension for walking is 45º
and the recommended amount
of toe extension for climbing
and crawling is closer to 80º.
Place the tips of the toes up on
a wall, as depicted in the top
illustration, and gradually slide
the foot closer to the wall to
increase toe extension.
Option to place the forefoot on
the wall, as depicted in the
second illustration, and
gradually slide the foot down
the wall to increase toe
extension.
As another option, practice toe
extension on hands and knees
in a quadruped position.
Tuck the toes under and sit the
hips back towards the heel to
load the stretch.
Option to subtlety shift from
side to side to increase
proprioception.
468
ANKLE DORSIFLEXION
ASSESSMENT &
VARIATIONS
Ankle dorsiflexion is integral to
many different movement
patterns, including running,
squatting, lunging and jumping.
The top two illustrations depict
a simple assessment to use at
a wall to evaluate one’s Range
of Motion in ankle dorsiflexion.
Kneel in front of a wall with the
toes position one fist’s width
away from the wall.
Next, attempt to touch the
kneecap to the wall while
keeping the heel flat on the
ground as a minimal clearance
test for ankle dorsiflexion.
LOW LUNGE
ANKLE DORSIFLEXION
In a Low Lounge position, drive
the knee forward as far as
possible while keeping the heel
flat on the floor.
This stretch targets the
gastrocnemius and soleus
muscles as well as the Achilles
tendon to create ankle
dorsiflexion
Option to wrap a resistance
band around the ankle and
create a joint distraction, which
is a technique that directs a
force through the joint to help
the articular surfaces slide more
efficiency and increase range of
motion.
469
STANDING
ANKLE DORSIFLEXION
VARIATIONS
SPLIT STANCE
ANKLE DORSIFLEXION
Stand in a split stance with both
feet pointed forward.
Next, lunge forwards as far as
possible while pressing the
back heel into the floor.
This stretch targets the
gastrocnemius and soleus
muscles as well as the Achilles’
tendon to create ankle
dorsiflexion
BLOCKED
ANKLE DORSIFLEXION
WITH TOE EXTENSION
Wedge the foot into the corner
between the floor and wall or a
sturdy object. Position the foot
with the toes pointing up.
Next, press the hips towards
the wall and bring the shin
closer to the toes to create
ankle dorsiflexion and toe
extension.
This stretch targets the
gastrocnemius, soleus, and
intrinsic foot muscles as well as
the Achilles’ tendon and plantar
fascia of the foot.
470
TIBIAL ROTATION
STRETCHES
The knee joint is commonly
thought of as a “hinge” joint that
only performs extension and
flexion. However, the knee joint
also rotates the tibia (shin)
bone, which is integral to the
biomechanics of the knee.
ASSISTED TIBIAL
INTERNAL ROTATION
Hold the knee still with one
hand as the other hand gently
pulls the foot in towards midline
or center of the body to create
tibial internal rotation.
Keep the heel on the ground
and watch the tibia (shin) bone
rotate as opposed to the femur
(thigh) bone collapsing inward.
ASSISTED TIBIAL
EXTERNAL ROTATION
Hold the knee still with one
hand as the other hand gently
pulls the foot out and away from
midline or center of the body to
create tibial external rotation.
Keep the heel on the ground
and watch the tibia (shin) bone
rotate as opposed to the femur
(thigh) bone sliding out.
471
PRONE QUAD PULL
VARIATIONS
UNILATERAL QUAD PULL
Bend one knee and grab the
foot with the hand to create
knee flexion.
Gently pull the heel towards the
hips as much as possible.
Option to align the fingers in
parallel with the toes to create
toe flexion and plantar flexion of
the foot and ankle.
These stretches target the
quadriceps and hip flexor
muscles.
BILATERAL QUAD PULL
Bend both knees and grab hold
of the feet with the hands to
create knee flexion in both legs.
Gently pull the heels in towards
the hips to deepen the stretch.
Option to squeeze the shoulder
blades together and lift the
chest off the floor to create
thoracic spine extension and
shoulder extension.
Wrap a strap or large towel
around the feet to modify the
stretch as depicted in the
bottom illustration.
472
KNEELING KNEE FLEXION
VARIATIONS
SUPPORTED KNEELING
KNEE FLEXION
Kneel on the floor and sit the
hips back onto the heels to
create knee flexion.
Post the arms into the floor,
either in front or behind the
body, for support.
Lean back with the torso to
deepen the stretch.
Option to fold a towel into the
knee pits as a joint distraction to
reduce the compression in the
knee joint.
These stretches target the
quadriceps and hip flexor
muscles.
RECLINED KNEE FLEXION
This last stretch, depicted in the
bottom illustration, is commonly
referred to as Reclined Hero
Pose in yoga and it requires a
good amount of hip extension
and knee flexion.
Option to place a bolster or
pillow under the torso to support
the body while performing this
stretch.
473
COUCH STRETCH
VARIATIONS
The Couch stretch, which is
haply named because it could
be performed well on a couch,
targets the quadriceps and hip
flexor muscles to create hip
extension and knee flexion.
This stretch can be modified in
several different ways.
The top illustrations depicts the
stretch being performed against
the wall with the torso folded
forward to limit the demand for
hip extension.
The middle illustration
demonstrates the Couch stretch
performed with a box or bench.
In this variation, the upright
torso creates hip extension
while the foot is position at a
good distance away from the
hips to modify the demand for
knee flexion.
This bottom illustration depicts
the stretch being performed
with an upright torso and fully
flexed knee, which maximizes
the Range of Motion in both hip
extension and knee flexion.
474
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