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Neck - Upper Traps
Begin by retracting your head back into a chin tuck position. Next, place one hand behind your back and gently pull your head towards the opposite side with the help of your other arm.
Neck - Levator Scapulae
Place your arm on the affected side behind your back and use your other hand to pull your head downward and towards the opposite side.
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You should be looking towards your opposite pocket of the target side.
Neck - flexors
Tilt your head downwards, then return back to looking straight ahead.
Neck - extensors
Tilt your head upwards, then return back to looking straight ahead.
Neck - rotators
Turn your head towards the side, then return back to looking straight ahead.
Shoulders - flexors
Lying on your back and holding a wand or cane, slowly raise the wand towards overhead. Use your unaffected arm to assist with the movement.
Shoulders - internal rotators
Start by lying on your side with the affected arm on the bottom.Your affected arm should be bent at the elbow and forearm pointed upwards towards the ceiling as shown.Next, use your unaffected arm to gently draw your affected forearm towards the table or bed for an inward stretch.
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Hold, relax and repeat.
Shoulders - external rotators
Lie on your back holding a cane or wand with both hands.
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On the affected side, place a small rolled up towel or pillow under your elbow. Maintain approx. 90 degree bend at the elbow with your arm approximately 30-45 degrees away from your side.
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Use your other arm to pull the wand/cane to rotate the affected arm back into a stretch. Hold and then return to starting position and then repeat.
Shoulders - abductors
Using door pulleys and facing away from the door, slowly pull down with your unaffected arm so that your affected arm raises up and to the side without effort.
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Your affected arm should be relaxed. The unaffected arm does the work.
Shoulders - adductors
Grasp your elbow and gently pull it across the front of your body.
Shoulders - extensors
In the standing position and holding a wand/cane, use the unaffected arm to help push the affected arm back as shown.
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The elbow should remain straight the enitre time.
Wrists - extensors
Use your unaffected hand to bend the affected wrist down as shown.
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Keep the elbow straight on the affected side the entire time.
Wrists - flexors
Use your unaffected hand to bend the affected wrist up as shown.
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Keep the elbow straight on the affected side the entire time.
Wrists - ulnar deviators
Bend your wrist towards the little finger side; stay for 10 seconds and then return.
Wrists - radial deviators
Bend your wrist towards the thumb side; stay for 10 seconds and then return.
Wrists - supinators
Start with the palm of your hand pointing to the side and then rotate your hand and forearm so that the palm of your hand points upward. Return to starting position and repeat.
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Keep your elbow bent and by the side of your body.
Wrists - pronators
Start with the palm of your hand pointing to the side and then rotate your hand and forearm so that the palm of your hand points downward. Return to starting position and repeat.
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Keep your elbow bent and by the side of your body.
Elbows - flexors
Place your elbow on a table and use your other hand to bend it into a more bent position.
Elbows - extensors
Place your elbow on the edge of a table and use your other hand to press it into a more straightened position.
Ankles - Gastrocnemius
While in a seated position, place a towel around the ball of your foot and pull your ankle back until a stretch is felt on your calf area.
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Keep your knee in a straightened position during the stretch.
Ankles - evertors
While seated, cross your legs so that the affected leg is on top.
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Next, hold your foot and push downward until a stretch is felt along the inner side of your ankle.
Ankles - planter flexors
Sit and place your affected foot on a firm surface. Use one hand to bend the ankle downward as shown for a gentle stretch to the front of the ankle.
Ankles - planter fascia and big toe
While seated, place your affected ankle on top of your other leg.
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Then grab your toes and bend them back into extension as shown. Hold for a gentle stretch to your toes and sole of the foot (plantar fascia).
Hips - Hamstrings
While lying down on your back, hook a towel or strap under your foot and draw up your leg until a stretch is felt along the backside of your leg.
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Keep your knee in a straightened position during the stretch.
Hips - Piriformis
While lying on your back and leg crossed on top of your opposite knee, hold your knee with your opposite hand and bring your knee up and over across your midline towards your opposite shoulder for a stretch felt in the buttock.
Lumbar - Rotators
Lying on your back with your knees bent, slowly drop your legs to one side and hold the stretch. Come back to the middle and switch sides.
You should feel the stretch in your back on the opposite side that your legs are leaning. Complete this exercise for 3 minutes.
Lumbar - extensors
Lying on side, hips and knees at 90 degrees. Rotate hand and head backwards until stretch is felt in mid back area.
Thoratic - Rotators
Lying on side, hips and knees at 90 degrees. Rotate hand and head backwards until stretch is felt in mid back area.
Thoratic - Extensors
Find a chair so that the back hits mid shoulder blade.
Place feet up on stool so legs are above horizontal.
Clasp hands behind neck.
Lean backwards to feel arch in mid spine.