Tag Archive: Stretching

5 Ways to Improve Your Home Exercise Program Compliance

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The home exercise program is the elephant in the room at a lot of physical therapy sessions. A lot of people simply don’t like doing their exercises during their free time. Trust me. I understand the liberating feeling of just going to a clinic dedicated to physical therapy, mentally checking out and being told what to do to improve. While this will work, you won’t be getting the most out of your rehab with this mindset. (more…)

Stretch of the Week: Seated Twist

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Week three of October brings us to a seated twist with a chair. Try to use a chair that does not swivel, otherwise this stretch will be hard to accomplish.

You will also need a book or yoga block or something similar in density and size.

The only contraindication for this twist is if you have severe sacral issues. (more…)

Stretch of the Week: Reverse Plank

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Did you enjoy last weeks stretch? I hope so! Please feel free to leave comments down below. I love hearing from you and if you have suggestions for future months please voice them! I want to provide stretches and movements that will help you all, so please don’t hesitate to communicate with me 🙂

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Stretch of the Week: Downward Dog

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October is my favorite month. I might be biased because it’s my birthday month;) But all the leaves changing beautiful colors and fall festivities really lifts my heart! We have to be mindful though as the colder months approach because we end up being inside many more hours. This means that if you sit for your job, you may end up sitting even more when you get home! So this month will be all stretches you can do with a chair while you’re at work (or wherever you like). We have to take a break every now and then to stretch those muscles that are in a fixed position for hours. This month we will focus on the muscles that get shortened while we sit, mainly the hamstrings and the pectoral(chest) muscles. We will also target the muscles through the side body to counteract the slouching and poor posture that happens from sitting too long.  Let’s get started!

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Stretch of the Week: Self Massage for the Lats

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Happy Fall and welcome to the final week of September! This week I am providing a self massage technique for the lats.

You will need a foam roller for this stretch. You can purchase one for relatively cheap on Amazon! You have to be able to lay on the floor for this one as well, so the only contraindication would be if you are unable to get down and up from the floor. You could always try to use a wall instead.

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Stretch of the Week: Lateral Lat Stretch

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This weeks lat stretch is called a lateral Lat stretch. Say that three times fast! It also involves a quadriceps stretch if you like 🙂

Contraindications for this stretch are if you have knee problems please just sit in a chair. You will need a yoga block if you would like the quad stretch added.

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Stretch of the Week: Chair Lat Stretch

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This week marks the half way point through the month. How are you feeling? Are you keeping up with your stretching? I hope so!

This week’s stretch is chair lat stretch. It’s a great one to do at work if you sit at a desk all day, so take a break! I sometimes will even do this stretch at my kitchen counter 🙂 The only contraindication for this stretch is if you have a shoulder injury where you can not raise the arm overhead without pain. In which case, please refrain from performing this weeks stretch.

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Stretch of the Week: Teres/Lat Stretch

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Week 2 of September is another lat stretch. But it can also get into the teres major and triceps a bit, so it’s a three for one! I just call this a Teres/Lat stretch.You will not need anything for this stretch. The only contraindication for this one is if you have frozen shoulder or can not lift the arm overhead, please refrain from doing it.

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Stretch of the Week: Lateral Child’s Pose

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September is here!! This month we will be focusing on the Latissimus Doris muscles. These are the broadest of the back muscles and they connect from the bottom of the humerus bone (under the arm pit) to the spinous processes of the vertebra from T7-L5; so a large area. The lats help to internally and externally rotate the arms and are a powerful rotator of the trunk of the body. Sometimes if you have trouble rotating the torso it’s because these muscles are tight. So let’s stretch them out!

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Stretch of the Week: Self Massage Technique for the Forearm

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Summer is coming to an end as we approach the last week of August. I’m a fall person myself but I will miss these hot days where my body is warm, making stretching a little more enjoyable! Did you know warming up the body makes you a little more flexible? I always do my stretching after some kind of exercise, even if it’s just taking a walk around the block! I highly recommend it, so this week I will be giving you a self massage technique that will help warm up those forearm muscles before you stretch:)

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