Search
  • Dr. Cifelli

Home Stretching Program Level 1

Updated: May 9, 2020

Sitting too long can have a detrimental effect on how we move and function as humans. It can lead to "upper crossed" and "lower crossed" syndromes which causes certain muscles to become tight (upper traps/pecs and lower back/hip flexors) and others to become under active or weak (deep cervical flexors/parascapular and glutes/abdominals). The two programs provided can reverse these effects of prolonged sitting and/or inactivity. In the level 1 program, it is strictly a head to toe stretching program, whereas in level 2, it incorporates some engagement/motor control of the glutes/abs and progresses some of the hip stretches from level 1.  If you are unsure of any of the stretches or want a more individualized program, feel free to reach out to Nick or Kyle.


The information provided in these blog posts, whether it be exercises, assessment techniques, or advice should not substitute for professional medical diagnosis or treatment. If you are experiencing pain, please seek the attention of a physical therapist or medical doctor. Never rely on the information of these blogs in place of seeking professional medical advice.


STANDING CALF STRETCH - GASTROCNEMIUS


  • Start by standing in front of a wall or another sturdy object.

  • Step forward with one foot and maintain your toes on both feet to be pointed straight forward.

  • Keep the leg behind you with a straight knee during the stretch.

  • Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the back of your leg that is most behind you. Move closer or further away from the wall to control the stretch of the back leg.

*Also you can adjust the bend of the front knee to control the stretch as well*


Repeat 3 Times

Hold 30 Seconds

Perform 1 Times a Day


HIP FLEXOR STRETCH


  • Should be felt in the front part of the hip of the leg that is down


Repeat 3 Times

Hold 30 Seconds

Perform 1 Times a Day







CAT AND CAMEL


  • While on your hands and knees, arch your back up towards the ceiling and hold.

  • Then arch your back down towards the ground and hold.


*Make sure movement is mostly coming from pelvis, not from mid back*


Repeat 10 Times

Hold 2 Seconds

Complete 2 Sets

Perform 1 Times a Day


THORACIC ROTATION QUADRUPED



  • While in a crawl position lower your buttock a little towards your feet to get in a lower position as shown.

  • Next, with a hand behind your head, rotate your body and your head to the side, then return.


Repeat 10 Times

Hold 3 Seconds

Complete 3 Sets






PRAYER STRETCH



  • Kneel in front of a surface waist height

  • Press elbows as close together as comfortable

  • Kneel back towards the heels until a stretch is felt underneath the arms or lats


Repeat 3 Times

Hold 30 Seconds

Perform 1 Times a Day


PEC STRETCH



  • Place arms on the door way with your legs in a stride.

  • Slowly lean forward until a stretch is felt in the anterior portion of shoulders


Repeat 3 Times

Hold 30 Seconds

Perform 1 Times a Day


UPPER TRAP STRETCH - HAND ON HEAD



  • Begin by retracting your head back into a chin tuck position.

  • Next, move your head towards one side with the help of your hand for light over pressure.


Repeat 3 Times

Hold 30 Seconds

Perform 1 Times a Day


RETRACTION / CHIN TUCK



  • Slowly draw your head back so that your ears line up with your shoulders.


Repeat 10 Times

Hold 3 Seconds

Complete 2 Sets

Perform 1 Times a Day

43 views0 comments

Recent Posts

See All