Room&Board Stretching Videos Stretches by Body Areas Neck/Upper Back Upper Extremity/Chest Back/Glutes Lower Extremity Activations Nerve Glides Tips & Tricks 3rd Time’s the Charm Shoulder & Hip Distraction Racquet Ball Pelvic Tilt Contract-Relax Neck /Upper Back Armpit Sniff Stretch Upper Traps Standing Upper Back – Unilateral Standing Upper Back – Bilateral Lying Thoracic Rotation Neck – Scalene Stretch Standing Upper Back – Hug Stretch Upper Extremity/Chest Forearm Extensors Forearm Flexors Stick ‘Em Up Titanic Standing Chest Stretch – Single Arm Standing Lat Stretch Pec Major – Doorway Pec Minor – Doorway Back/Glutes Standing Gluteal Standing Side Bend Kneeling Cat/Cow Lying Figure 4 Glute Lying Glute Stretch Lying Trunk Rotation – Moderate Intensity Advanced Gluteal Stretch – Pigeon Low Back – Track Pose QL Sitting Low Back – QL Standing Forward Bend Stretch Standing Low Back Stretch – QL Lower Extremity Sitting Hamstring Standing Hamstring Standing Quad Standing Calf – Gastrocnemius Standing Calf – Soleus Lying Hamstring w/assist Lying Hip Flexor Lying Quad Stretch Kneeling Hip Flexor Stretch Standing Calf Stretch w/Step Standing Hip Flexor Activations The WHY Behind Activations Hand Openers Heel-Toe Rockers MC Hammer Standing Back Bend Chin Tuck Shoulder Blade Squeezes Nerve Glides Education on Nerves Median-Pass the Tray Median-Popeye Drops Coins Median-Prayer Position Ulnar-Hand on Hip Ulnar-Head in Hand Radial-Duck Neck Radial-Chest to OK Symbol Sciatic-Sitting Sciatic-Standing Sciatic-Lying Neck /Upper Back Armpit Sniff Stretch Upper Traps Stretch Standing Upper Back – Unilateral Standing Back Stretch – Bilateral Lying Thoracic Rotation Neck – Scalene Stretch Standing Upper Back – Hug Stretch Upper Extremity/Chest Forearm Extensors Forearm Flexors Stick ‘Em Up Titanic Standing Chest Stretch – Single Arm Standing Lat Stretch Pec Major – Doorway Pec Minor – Doorway Back/Glutes Standing Gluteal Standing Side Bend Kneeling Cat/Cow Lying Figure 4 Glute Lying Glute Stretch Lying Trunk Rotation – Moderate Intensity Advanced Gluteal Stretch – Pigeon Low Back – Track Pose QL Sitting Low back – QL Standing Forward Bend Stretch Standing Low Back Stretch – QL Lower Extremity Sitting Hamstring Standing Hamstring Standing Quad Standing Calf – Gastrocnemius Standing Calf – Soleus Lying Hamstring w/assist Lying Hip Flexor Lying Quad Stretch Kneeling Hip Flexor Stretch Standing Calf Stretch Off Step Standing Hip Flexor Activations The WHY Behind Activations Hand Openers Heel-Toe Rockers MC Hammer Standing Back Bend Chin Tuck Shoulder Blade Squeezes Nerve Glides Education on Nerves Median-Pass the Tray Median-Popeye Drops Coins Median-Prayer Position Ulnar-Hand on Hip Ulnar-Head in Hand Radial-Duck Neck Radial-Chest to OK Symbol Sciatic-Sitting Sciatic-Standing Sciatic-Lying Tips & Tricks 3rd Time’s the Charm Shoulder & Hip Distraction Racquet Ball Pelvic Tilt Contract-Relax
