To be performed ___x’s per day

• 1 Minute Duration for Stretches.
• 20x’s for Motions
• Ice/Heat for 20 minutes laying on back, legs elevated with a towel roll placed under neck

Spinal Flossing

• Cat/Cow
• Lat Bending
• Spine Rotations
• Wall Stretch
• Wall Stretch (Alternate Floor Option)

Neck/Upper Back

• Sit on Hand Stretch for Neck
• Corner Stretch

Shoulder

• Soup Can
• Bent Row Soup Can
• Tennis Ball in Sock
• Pull/Push – Hands Clasped Together

Elbow/Wrist/Hand

• Squeeze Thumb Web
• Wrist Flexor Stretch
• Wrist Extensor Self Trigger Point with Stretch
• Pull on Wrist Open Fingers

Pelvis

• Low Back Arches
• Knees to Sides
• Football Stretch
• Hip Flexor

Hip

• Keister Stretch
• Pigeon 
• Hip Flexor
• Butterfly Stretch
• Piriformis Stretch

Knee/Ankle/Foot

• Quad Stretch
• Hamstring Stretch
• Walk on Heels
• Roll Foot on Ball
• Towel Scrunch
• Alphabet
• Calf Stretch

Core Strength

• Bird/Dog
• Swimmers
• Bicycles Part 1
• Bicycles Part 2 & 3
• Plank
• Side Plank
• YWTL’s