Scalene stretch (middle, front (anterior) and back (posterior) scalene)                                                       

Part 1: Sit or stand tall, bring right ear to right shoulder, use your right hand to provide a little more pressure, touching the right temple.  Hold for 20-30 seconds, then switch.  Perform 3 times on each side (Stretches the middle scalene)

Middle scalene

Part 2) Sit tall and bring your left ear to your left shoulder blade.  Place your left hand on the right side of your forehead to provide a deeper stretch.  Hold 20-30 seconds, then switch sides. (stretches the front (anterior) scalene)

Anterior scalene

Part 3) Sit tall, bring your left ear to the front of your right shoulder and look down, place your left hand on the back of the left side of your head and pull gently until you feel a stretch.  Hold 20-30 seconds and switch to the opposite side.  Perform 3x each side. (Back (posterior) scalene)

Posterior scalene

 

Piriformis stretch

While seated, cross one leg over the other so your heel is on the thigh of the opposite leg, with the foot on the floor, lift your heel so you’re on your toes and lean forward, keep your back tall and straight, chest to toe of the “up” leg.  Hold for 20-30 seconds, perform 3 times.

Beginning of Piriformis stretch Piriformis stretch

 

Iliopsoas (Psoas) stretch

Kneel on your back leg, squeeze your buttocks and push your back hip down and out towards the ground in front of you.

3 sets of holding  20-30 seconds.

Beginning of psoas stretch 2

 

4 Way Leg Stretch

Dynamic (keep moving) before activity or in the morning ~10x moving in place or walking

Static (hold) after activity or in the evening 3x30s or 2 min. for tightest spots

Back (hamstrings) Keep back flat, chest towards your knees

Hamstringhamstring 2

Hamstrings with toe up, chest towards toe

Hamstring3

CLOCK Stretch for adductors (inside of leg): Keep one foot planted, other foot at 1:00, 2:00, 3:00 and so on.  Switch legs.

Clock 1 Clock 2Clock 3

Inside (Adductors)

Adductors

Outside (TFL, IT Band)

TFL

Front (psoas): Make sure back is flat, tuck buttocks, push back hip forward

Psoas 1

Arm up on same side as BACK leg, then lower your arm to slightly higher than shoulder height

Psoas 4 Psoas 3 Psoas 2