Targeted Streches
Quadratus Lumborum
The Quadratus Lumborum (QL) muscle can get tight and cause low back issues. This muscle connects the iliac crest to the lumbar spine and low ribs. This will help you understand how to passively stretch it.
Source: Kern Home Fitness:https://www.pinterest.com/pin/437904763744220487/
Hip Rotators
This is a great general hip and glute stretch. The majority of the targeted area is the piriformis (currently considered a contributor to pain when cranky) and gluteus medius. I like it for working with clients that remain seated most of the day. I also like it because you can feel it immediately.
To intensify and target the gluteus medius, lean forward and press down gently on your knee.
Source: Be Well by Dr. Frank Lipman, https://www.bewellbydrfranklipman.com/healthy-living/exercise.html
“1. Sit toward the front of a chair so that the edge of the chair just hits the intersection of your butt muscles and hamstrings.
2. Cross your right ankle over the left knee so that the ankle bone rests on the soft flesh just above the knee.
3. Flex the right foot.
4. Lengthen your spine, making the sides of your body longer and then lean slightly forward with this extended spine.
5. Avoid rounding the spine – keep the back flat and lean forward from the hips
6. Breathe deeply. Hold for 1-2 minutes, moving the torso closer to the legs as the hip opens.
7. Switch sides.”
Piriformis & Hip
Targeted standing hip stretch with 2 different and achievable positions. Go slowly and if it hurts, stop.
"Piriformis:
Starting Position: Standing at table of hip height, place right leg on table with knee bent and the hip externally rotated so the outer low leg resting on the table. The standing leg is in parallel and the torso is square to the working leg (Figure A). Hinge forward from the hips with the back straight and rest your hands on the mat (Figure B). All motion comes from the hips, so the spine should not be curved or arched.
Then perform the same stretch with the standing foot turned out with the body facing in the direction
the toes are pointing (Figure C). Then hinge forward from the hip with the back straight (Figure D)."
Source: http://www.eatrunread.com/2012/04/hip-flexor-and-piriformis-stretching.html?m=1
Neck: Levator Scapulae
Very simple and helpful stretch for levator scapulae....a muscle located in the neck that shortens and becomes painful typically due to poor posture....which almost everyone in the universe has.
To do this stretch, pretend you are smelling your armpit (you can apply extra force using your hand, but you want it to be just a taut, pulling feeling, not painful). Hold this for 15-20 seconds, take a 5 second break and repeat the stretch.
From:
http://www.humankinetics.com/…/exc…/levator-scapulae-stretch
Neck : Sternocleidomastoid (SCM)
Targeted neck flexor stretch: specifically the SCM (sternocleidomastoid), which is one of your larger neck flexors.
Best if done seated with relaxed shoulders (keep dropping them).
“Sit upright
Interlock hands and place the palms on the forehead.
Pull the head back so that the nose points straight up to the ceiling.”
Go slow and if it hurts, stop.
Source: Stretching Anatomy-2nd Edition Paperback – October 10, 2013 by Arnold G. Nelson
https://www.amazon.com/Stretching-Anatomy-2nd-Arnold-G-Nelson/dp/1450438156
Neck/Shoulder: Upper Trapezius
Sitting up straight, with your feet flat and shoulders back, grab onto the bottom or back of your chair.
Slowly tilt your head forward or to the side until you feel a gentle stretch along the side of your neck and shoulder. Hold for 10 to 15 seconds; repeat on the opposite side.
Pectoralis
“Doorway Chest Stretch: Standing in a doorway placing arms as shown, with back straight; step through the door to feel stretch in the chest area. Moving the hands higher or lower will allow you to stretch more areas of the chest. Do this for 10-15 seconds.”
Go slow and if it hurts, stop.
Source credit: http://www.knowyourback.org/Pages/BackPainPrevention/Exercise/StretchingFlexibility.aspx
Arms
A simple stretch for both the flexors and extensors of the forearm. This can be done standing at a desk or table as well.
Go slow and if it hurts, stop.
Source: http://blog.paleohacks.com/carpal-tunnel-exercises/#
Shoulders: Rhomboids & Trapezius
This is a great targeted stretch for the area between your shoulder blades; remember to switch your arm cross for each side! Go slowly and if it hurts, stop.
Source credit: https://www.pinterest.com/allnaturally/
