 Back (wall stretch)
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders.
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 Back (fixed bar)
Grab onto a bar with one hand and lean back with your hips to allow your back to stretch. Hold for the recommended number of seconds and then repeat with the other arm.
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 Chest
Stand in an upright position and reach back with your arms extended and clasp your hands together.
Raise your hands towards the ceiling keeping your arms straight until you feel a stretch in your chest.
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 Overhead Tricep
Place one arm above your head and bend your elbow. Now place your other hand above your head and grab the opposite elbow. Pull on the elbow across behind your head until you feel a good stretch in your tricep.
Hold for the recommended number of seconds.
Repeat with the other arm.
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 Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.
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 Supine Twist Stretch
1. Lie on your back on the floor.
2. Gently rotate trunk and legs to side so that your knees are facing entirely to a side.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders on the ground.
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 Forearms (seated)
Sit on a bench with one leg crossed over the other knee.
Place your right hand on the top outside edge of your thigh.
Push down with the heel of your palm until you feel a stretch.
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 Low Back (cobra)
Lie on your stomach in a pushup position.
Pushup with your hands while keeping your hips flat on the floor.
Your back should be in a hyperextended position. Hold for the prescribed number of seconds and repeat.
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 Low Back (seated bent-over)
Sit in a chair and bend forward reaching between your legs. Reach underneath your chair and back until you can feel a stretch in your low back.
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