Exercises

Standing Chest Openers, Unilateral: Stand sideways to a wall, place your inside palm flat against it, and rotate your straight arm forward and backward from the shoulder.

Abduction-Adduction with Narrow and Wide Feet: Lie on your back with knees bent and feet on a wall, then slowly bring your knees together and apart, first with feet close together and then with feet wide apart.

Reverse Presses: From the Static Back position, bend your elbows with fists pointed to the ceiling and press your elbows and the back of your arms into the floor.

Pullovers: While in the Static Back position with legs on a chair, clasp your hands and, keeping your arms straight, bring them back over your head and then return to the starting position.

Unilateral Supine Femur Rotations: Lie on your back with one leg bent and one leg straight, then rotate the entire straight leg in and out from the hip.

Seated Arm Circles: Sit on a chair with arms out to the side, and, keeping them level, make 50 small forward circles with palms down, then 50 backward circles with palms up.

Hero’s Pose: Kneel on the floor, bring your knees and ankles together, and sit back on your heels with the tops of your feet flat on the floor.

Standing Arm Circles: Stand with feet squared, raise your arms to the sides at shoulder level, and rotate them in small circles (50 palms down, 50 palms up).

Standing Forward Bend: Stand with your palms on your lower back and bend forward from the hips, keeping your legs straight and maintaining an arch in your lower back.

Squat: Hold onto a doorknob or rail for support and lower your body into a squat, keeping your torso vertical and your back arched.

Progressive Supine Groin: Lie on your back with one leg bent on a block and the other leg extended on a progressively lowered support (like a stepladder), holding at each level for several minutes.

Gravity Drop: Wearing shoes, stand on a step with your heels off the edge and let the weight of your body lower your heels toward the ground.

Kneeling Counter Stretch: Kneel with your hips over your knees and extend your arms onto a chair in front of you, relaxing your torso to create an arch in your lower back.

Hanging: Stand with feet hip-width apart and hang forward from the hips, letting your head and arms relax toward the floor while keeping your legs straight.

Short Foot: Stand with one foot forward, lift and spread the toes of that foot, and then press the elongated toes into the floor to create an arch.

Flexion Knee Pillow Squeezes: Sit on the edge of a chair with an arched back and a pillow between your knees, then gently squeeze and release the pillow using your inner thighs.

Wall Clock: Facing a wall with feet pigeon-toed, hold your arms straight overhead in the 12 o'clock, 10 and 2, and 9 and 3 positions, externally rotating them from the shoulder.

Wall Elbow Curls: Stand with your back against a wall, place your knuckles on your temples, and move your elbows from touching the wall out to the sides to touching each other in front of you.

Slant Board Ankle Sequence: While sitting slouched on a chair, perform a four-part routine of foot and ankle movements on a slant board using a pillow or strap around your knees.

Standing Chest Openers, Bilateral: Facing a wall, place both palms on it and, keeping your arms straight, rotate them in and out from the shoulders.

Static Back with Knee Pillow Squeezes: After holding the Static Back position for three minutes, place a pillow between your knees and perform three sets of ten gentle squeezes.

Modified Floor Block: Lie on your stomach with your forehead on the floor and your forearms resting on six-inch-high blocks, with your arms bent at a 90-degree angle from your shoulders.

Cross-Crawling: Lie on your back and simultaneously raise one straight arm overhead as you bring the opposite knee toward your chest, then alternate sides.

Three-Position Toe Raises: Stand and perform sets of ten toe raises with your feet angled out, then straight ahead, and finally angled in.

Floor Block: Lie on your stomach with your forearms resting on blocks and your hands in a golfer's grip, then hold your arms at the 12 o'clock, 10 and 2, and 9 and 3 positions for one minute each.

Pelvic Tilts: Lie on your back with your knees bent and feet flat, then smoothly roll your pelvis to alternate between flattening your lower back against the floor and arching it away.

Sitting Knee Pillow Squeezes: Sit on the edge of a chair with your back arched and a pillow between your knees, then gently squeeze and release it using your inner thighs.

Shoulder Shrugs: Stand with your back against a wall and, keeping your shoulder blades squeezed together, shrug your shoulders up and down.

Static Back: Lie on your back and rest your lower legs on a chair or block, so that both your hips and knees are bent at a 90-degree angle.

Static Extension: Kneel on a block or ottoman with your hands on the floor, shift your hips forward of your knees, and allow your back and head to drop toward the floor.

Frog: Lie on your back, bring the soles of your feet together, and let your knees fall out to the sides to feel a stretch in your inner thighs and groin.

Wall Stork: Stand with your back against a wall, place one foot on a chair in front of you with the knee at a 90-degree angle, and hold the position.

Air Bench: Stand with your back to a wall and slide down into a sitting position, pressing your lower back against the wall and holding.

Hip Lift: Lie on your back with knees bent, cross one ankle over the opposite knee, and lift the bent leg toward your chest while pushing the crossed knee away from you.

Cats and Dogs: On your hands and knees, smoothly and continuously alternate between rounding your back up toward the ceiling and arching it down toward the floor.

Sitting Floor: Sit against a wall with your legs straight out and hold the position while squeezing your shoulder blades back and down, tightening your thighs, and flexing your feet.

Standing Wall with Block: Stand with your heels, hips, and upper back against a wall, place a block between your knees, and hold the position while applying gentle inward pressure.

Hooklying Rocking Chair: Lie on your back with knees bent and a block between them, then gently rock your feet forward onto the balls and back onto the heels.

Foot Circles and Point Flexes: While lying on your back and holding one bent knee, circle your foot 20 times in each direction, then perform 20 point-and-flex movements with the same foot.

Static Wall: Lie on your back and place your legs straight up against a wall, keeping them hip-width apart while flexing your feet and tightening your thighs.

Calf/Hamstring Stretch: Lying on your back, use a strap around the ball of your foot to pull your toes back for a calf stretch, then move the strap to your arch and pull the entire straight leg toward your body for a hamstring stretch.

Shoulder Rolls: Stand and circle your shoulders by pulling them back, up, forward, and down for ten reps, then reverse the direction for another ten reps.

Lying Supine: Lie on your back with legs straight, place a pillow between your ankles/feet, and hold the position while applying gentle inward pressure and tightening your thigh muscles.

Active Wishbone: Lie on your stomach with your forehead on your hands and, keeping your knees together, bend your knees and move your flexed ankles out to the sides and back together.

Sitting Heel Raises with Block: Sit on the edge of a chair with a block between your knees and raise your heels using your hip flexors, keeping your toes relaxed.

Standing Quad Stretch: Stand on one leg and place the top of the other foot on a block or chair behind you, then tuck your hips to feel a stretch in the quadriceps.