Lower Back & Pelvis
Psoas Stretch
The psoas stretch in a low lunge releases the primary hip flexor, often shortened by prolonged sitting.
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Stretching
Articles tagged "Stretching"
24 articles
Lower Back & Pelvis
Full Back Stretch - Child's Pose
Child's pose (Balasana) is a restorative full-body stretch that lengthens all back muscles and promotes deep relaxation.
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Lower Back & Pelvis
Piriformis Stretch
Learn how to stretch the piriformis muscle in a supine figure-4 position to relieve sciatic pain and hip tension.
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Lower Back & Pelvis
Pelvic Floor Stretch
This seated wide-leg forward fold targets the pelvic floor and adductors to release deep pelvic tension.
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Lower Back & Pelvis
Knees to Chest
The knees-to-chest stretch relieves lower back tension and gently decompresses the lower spinal vertebrae.
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Lower Back & Pelvis
Forward Fold Lotus
The forward fold lotus stretch loosens the adductors and lower back muscles through a gentle forward trunk flexion.
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Lower Back & Pelvis
Pigeon Pose
The pigeon pose deeply stretches the piriformis, psoas, and glutes to release hip and lower back tension.
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Lower Back & Pelvis
Supine Spinal Twist
The supine spinal twist improves spinal flexibility, stretches the obliques, and relieves tension built up in the lower back.
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Neck & Cervical
Seated Lateral Neck Stretch
Lateral neck stretch performed in seated position with hand placed on the head to guide the tilt, gently targeting the upper trapezius and scalenes.
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Neck & Cervical
Lateral Neck Stretch
Lateral neck stretch in seated position with manual assistance, targeting the upper trapezius and scalenes to relieve daily cervical tension.
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Shoulders & Upper Back
Rotator Cuff Stretch
Two rotator cuff stretch variations, with and without a towel, targeting internal and external rotation to relieve shoulder tension.
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Shoulders & Upper Back
Standing Shoulder & Pectoral Stretch
Complete standing shoulder and pectoral stretch with arms crossed and overhead, 7-second holds repeated 7 times, targeting the pectoralis major, deltoid and rotator cuff.
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Shoulders & Upper Back
Shoulder & Pectoral Stretch
Two standing exercises to gently stretch the shoulders and pectorals, with arms spread then raised overhead, holding 7 seconds for 7 repetitions.
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Shoulders & Upper Back
Trunk Rotator Stretch
Standing trunk rotator stretch in 3 progressive stages, with torso rotation touching knee then ankle, 7-second holds per position.
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Shoulders & Upper Back
Upper Back Release - Shoulder Stand
Supine shoulder stand posture with legs vertical for 90 seconds, to deeply release the trapezius, rhomboids and paravertebral muscles of the upper back.
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Hips & Lower Limbs
Knee Joint Relaxation - Hero Pose
Knee joint relaxation in hero pose (Virasana): sitting on heels then gradually reclining backward, 10-20 seconds, to loosen the quadriceps and joint capsule.
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Hips & Lower Limbs
Adductor Stretch
Adductor stretch in butterfly position: seated, feet together, knees open toward the floor to loosen the inner thighs and hips.
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Hips & Lower Limbs
Hip Joint Stretch
Hip joint stretch in supine position, leg crossed in figure 4 with pull toward the chest, to release deep hip tension.
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