DISCLAIMER:

It is understood that these techniques are for the purpose of education and contributing to the well-being of the individual.  These home care activities are designed with prevention as the primary goal and are not to be used as treatment modalities.  These Home Care activities are not intended to take the place of treatment by licensed medical professionals.  The publisher and author disclaim any liability or loss, personal or otherwise, resulting from procedures in this program.

Do not continue with any of these Home Care activities if you experience any Sharp Pain!!

Self Care Stretching Table of Contents

• Hip Flexor Stretches (Psoas, Iliacus, Quadriceps) …………………………………………………………………… 1
• Hip Flexor Stretches with Ball (Psoas, Iliacus, Quadriceps)……………………………………………………. 2
• Leg / Hip Stretch (Quadriceps Stretches) ………………………..…………………………………………………….. 3
• Leg / Hip Stretch (Quadriceps stretch with Rope)…………………………………………………………………… 4
• Hip Stretch (Quadriceps stretch standing)……..………………………………………………………………………. 5
• Back and Hip Stretch (Quadratus Lumborum (Q.L.) Erector Spinae Stretch Over the Ball)………. 6
• Back/ Hip Stretch (Q.L. / Erector Spinae Stretch)……………………………………………………………………. 7
• Hip Stretch (Gluteus Maximus Stretch)…………………………….……………………………………………………. 8
• Hip Stretch (Lateral Hip Rotators Stretch)…..………………………………………………………………………….. 9
• Hip Stretch (Tensor Fascia Latae (T.F.L.) – Vastus Lateralis Stretch)……………………………………….. 10
• Hip Stretch (Medial Rotators Stretch)……………………….……………………………………………………………. 11
• Hip/ Leg/ Knee Stretch (Hamstring Stretch)……………….………………………………………………………….. 12
• Hip/ Leg/ Knee Stretch (Hamstring Stretch #2)……………..……………………………………………………….. 13
• Hip/ Leg/ Knee Stretch (Hamstring Stretch (medial) ………………………………………………………………. 14
• Hip/ Leg/ Knee Stretch (Hamstrings Stretch #2 (lateral Distal):……………………………………………… 15
• Hip/ Leg/ Knee Stretch (Seated Adductor Stretch)………………………………………………………………….. 16
• Hip/ Leg/ Knee Stretch (Standing Bent Knee – Hip Adductor Stretch)……………………………………… 17
• Lower Leg Stretches (Gastrocnemius Stretch) …………….…………………………………………………………. 18
• Lower Leg Stretches (Tibialis Posterior: Stretch w/o Stretch Rope) ………………………………………… 19
• Lower Leg Stretches (Soleus Stretch without Rope) ………………………..………………………………….. 20
• Core Mobility Stretches ( Back Extension – Quadratus Lumborum Erector Spinae Stretch)……. 21
• Core Strengthening Stretches …………..………………………………………………………………………………….… 22
• Core Strengthening Stretches (Gluteus Maximus & upper Hamstrings) …………………………………. 23
• Core Strengthening (Abdominal Curl) ……………………………………………………………………………………. 24
• Core Strengthening (Gluteus Maximus/ Upper Hamstrings) …………………………………………………. 25
• Core Strengthening (The Bird Dog) ……………………..…………………………………………………………………. 26
• Back Stretch (McKenzie Extension Protocol) …………………………………………………………………………..27
• Back Stretch (McKenzie Extension Protocol Page 2) ………………………………………………………………. 28
• Back Stretch (McKenzie Extension Protocol Page 3) ………………………………………………………………. 29
• Back/ Hip (Erector Spinae & Gluteus Stretch) ……………………………………………………………………….  30
• Neck Stretches (Decompression Stretch). ………………………………………………………………….………….. 31
• Neck Stretch ( Chin Tuck – Posterior  Cervicals) …………………………………………………………………….. 32
• Neck Stretch Upper Trapezius) ……………………………………………………………………………………… 33
• Neck Stretch with Muscle Energy Techniques …….. ……………………………………………………………….. 34
• Neck Stretches (Anterior Scalene and Sternocleidomastiod (S.C.M.) Stretch)…………………….…. 35
• Neck Stretches (Levator Scapula & Posterior Scalene Stretch) ………………………………………………. 36
• Self Care Sternocleidomastiod (S.C.M.) …………………………………………………………………………………. 37
• Self Care Scalene Attachments ……………………………………………………………………………………… 38
• Self Care T.M.J. Stretch ………….……………………………………………………………………………………… 39
• Shoulder Stretch (Pectoralis Major Stretch) ………………………………………………………………………. 40
• Shoulder Stretch (Pectoralis Major Stretch #2) ……………………………………………………………………… 41
• Shoulder Stretching (Subscapularis Stretch with & without Rope)……………………….………………… 42
• Shoulder Stretching (Shoulder & Bicep Stretches) …………………………………………………………………..43
• Shoulder Stretches (Supraspinatus/ Upper Trapezius) ……………………………………………………………44
• Home Care (Pendulum Exercises for Shoulder -Wall Walk for Joint Capsule Adhesions)……….. 45
• Forearm – Wrist & Hand Stretches – (Wrist Flexor Stretch)……………. …………………….……………. 46
• Forearm – Wrist & Hand Stretches – (Wrist Pronator Stretch)………………………..…………………….. 47
• Forearm – Wrist & Hand Stretches – Wrist Supinator Stretch) ……………….…………………………….. 48
• Forearm – Wrist & Hand Stretches – (Wrist Extensors Stretch)……………………………………………… 49
• Forearm – Wrist & Hand Stretches ( Wrist Radial  & Ulnar Deviation Stretch) ……………………. 50
• Hip Strengthening (Gluteus Maximus Strengthening – Single Leg  Raise) ………………………………. 51
• Hip/ back Strengthening (Q.L./ Erector Spinae #1) ………………………………………………………………… 52
• Hip/ back Strengthening (Q.L. / Erector Spinae #2)……………………..…………………………………………. 53
• Hip Strengthening Exercises Lateral Hip Rotators ……………………………………………………………………54
• Hip Strengthening Exercises – Gluteus Maximus Exercise………………………….…………………………… 55
• Hip Strengthening (Hip Abduction  – Gluteus Medius )………………….………………………………………. 56
• Lower Leg Strengthening Exercise (Tibialis Anterior) ….…………………………………………………………. 57
• Lower Leg Strengthening Exercise (Peroneals Strengthening) ……..……………………………………….. 58
• Lower Leg Strengthening Exercises (Tibialis Posterior With Ball Exercise #1)…………………………. 59
• Lower Leg Strengthening (Tibialis Posterior Exercise #2) ………………………………………………………. 60
• Lower Leg Strengthening (Tibialis Posterior Exercise #3) ………………………………………………………. 61
• Knee Strengthening Exercise (Vastus Medialis Exercise) ..……………………………………………………… 62
• Neck Strengthening (Extension Exercises) …………………………………………………………………………….63
• Neck Strengthening Exercises……………………………………………………………………..……………………… 64
• Shoulder / Back Strengthening (Spinal Erectors – Rhomboids – Middle & Lower Trapezius)….. 65
• Shoulder Strengthening ( Rhomboids/Middle Trapezius High Row & Low Row).……………………. 66
• Shoulder Strengthening ( Rhomboids & Deltoids Exercise #1)……………………………………………….. 67
• Shoulder Strengthening ( Infraspinatus & Teres Minor Exercise step #1).………………………………. 68
• Shoulder Strengthening ( Triceps)………………………………………………………………………………… 69
• Forearm – Wrist & Hand Strengthening ( Extensor Strengthening)………………………………………… 70
• Forearm – Wrist & Hand Strengthening (Supinator Strengthening)……………………………………….. 71

Self Care Stretching Manual