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Neck Stretches
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Upper Trapezius
Neck Stretch
Corner Stretch
Upper Cervical Flexion/Extension
Rotation - Resisted
Lateral Flexion - Resisted, Mid to End Range
Flexion - Resisted
Extension - Resisted
Lower Back Stretches
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Hamstring (Standing)
Knee-to-Chest Stretch: Unilateral
Piriformis (Supine)
Psoas Stretch
Pelvic Rotation
Cat/Cow
Knee-to-Chest Stretch: Bilateral
Back Stretch
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Cat/Cow
Cat/Cow
Tuck chin and tighten stomach, arching back. Then extend the neck and look up while allowing stomach to sag down arching more of the low back. You should feel this in both the upper back and the lower back.
Repeat 5-10 times per set.
Do 1-2 sets per session.
Do 1-2 sessions per day.
Instructional Video