FUNCTIONAL HEALTH + WELLNESS
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FUNCTIONAL HEALTH SELF CARE PROGRAMS
STRETCHING LEVEL 1- UPPER BODY BASICS​


NECK

​SIDE BEND STRETCH
​​MUSCLES: Scalenes (anterior, middle, and posterior) and Levator Scapula
UPPER NECK STRETCH
MUSCLES: Trapezius (upper), Semispinalis Capitis, Semispinalis Cervicis, and Splenius
Picture
Start Position
Begin sitting upright in chair. Maintain good posture, with spine in a neutral position.​
Picture
Movement
Reach to top of head with one arm while opposite arm grasps chair, stabilizing shoulder.  Gently pull head away from depressed shoulder.
Picture
​Start Position
Begin sitting upright in chair. Maintain good posture, with spine in a neutral position.​
Picture
Movement
Gently pull head sideways away from depressed shoulder. Slowly drop chin down towards your chest​
Reps: 1-3 Hold Time: 30sec Frequency: Daily

LEVATOR SCAPULA STRETCH
Muscles: Levator Scapula, Scalenes (anterior, middle)
Picture
Start Position
Begin seated with good posture, spine in neutral position. Anchor one shoulder by grasping the seat of the chair.​
Picture
Movement
Lean head away from anchored shoulder and slightly rotate head looking back toward the anchored shoulder.​
​Reps: 1-3 Hold Time: 30sec Frequency: Daily
​Reps: 1-3 Hold Time: 30sec Frequency: Daily

SHOULDER GIRDLE

CROSS BODY STRETCH
​​MUSCLES: Deltoid (posterior), Latissimus Dorsi, Infraspinatus, Teres Minor
Picture
Start Position
Seated or standing, Extend arm in front of body and lower to 45 degree angle from the floor. Grasp above the elbow with opposite hand.​
Picture
Movement
Slowly pull extended arm toward chest until stretch is felt in back of shoulder.​
​Reps: 1-3 Hold Time: 30sec Frequency: Daily

OVER HEAD REACH SIDE BEND STRETCH
MUSCLES: Latissimus Dorsi, Deltoid (posterior), Pec Major, Teres Major, Triceps Brachii, Flexor Carpi Radialis/Ulnaris
Picture
Picture
PRAYER STRETCH
MUSCLES: Latissimus Dorsi, Deltoid (posterior), Pec Major, Teres Major, Triceps Brachii
Picture
Start Position
​Begin kneeling on the floor, place upper arms on table/chair with elbow bent to 90 degrees. Forearms should be close together with palms together.
Picture
Movement
Maintain arm and table contact, sit hips back toward feet as arms extend, stretching shoulder and back muscles.​
​Reps: 1-3 Hold Time: 30sec Frequency: Daily

SHOULDER FLEX SIDE BEND STRETCH
MUSCLES: Latissimus Dorsi, Deltoid (posterior), Pec Major, Teres Major, Triceps Brachii, Quadratus Lumborum
Picture
Picture
Start Position
Begin standing. Interlock fingers and reach toward ceiling, extending both arms.​​​
Movement
Press palms upward, fully extending arms. Lean to the side.​
​Start Position
Begin standing. Reach above head, bending one elbow while grasping it with the opposite hand.
​Movement
Slowly pull elbow back until a gentle stretch is felt in back of the arm. Lean away from stretched side.​
​Reps: 1-3 Hold Time: 30sec Frequency: Daily
​Reps: 1-3 Hold Time: 30sec Frequency: Daily

BILATERAL DOORWAY STRETCH
MUSCLES: Pec Major, Coracobrachialis
Picture
Start Position
Standing place both forearms on door frame, with elbows bent at 90 degrees. Elbows should be equal to or slightly lower than shoulder level.​
Picture
Movement
While maintaining forearm contact, lean boy into doorway until gentle stretch is felt in chest and shoulder. Maintain good spinal posture. ​
CHILD'S POSE
MUSCLES: Latissimus Dorsi, Teres Major
Picture
Start Position
Begin on hands and knees on floor. Hands even with or just above shoulders, palms flat on ground.​
Picture
Movement
Slowly sit hips back toward floor dropping head and chest downward as arms extend farther.​
​Reps: 1-3 Hold Time: 30sec Frequency: Daily
​Reps: 1-3 Hold Time: 30sec Frequency: Daily

BACK

CAT/CAMEL
MUSCLES: Trapezius (mid, lower), Erector Spinae, Rhomboid Major
Picture
Starting Position
Begin on floor on hands and knees. Hips above knees and shoulders above hands. Attain a straight spine.​
Picture
Movement
Round your back upward, focus on between the shoulder blades. Hold for 5 seconds and relax. Let your stomach fall downward and slightly arch your back. Return to rounded position after 3 seconds.​
SIDE STRETCH
MUSCLES: Erector Spinae, Quadratus Lumborum
Picture
Starting Position
Begin Standing. Place hand on hip, opposite hand reach above head toward opposite side.​
Picture
Movement
Laterally bend reaching hand on hip down toward knee.​
​Reps: 1-3 Hold Time: 30sec Frequency: Daily

​​LOW BACK SPINAL TWIST STRETCH
MUSCLES: Erector Spinae, Quadratus Lumborum
Picture
Start Position
Begin lying on back, knees bent with feet flat on floor.  Arms extended to side. Cross one leg over the other.​
Picture
Movement
While maintaining shoulder contact to floor, gently roll knees to side of crossed leg.​
​Reps: 1-3 Hold Time: 30sec Frequency: Daily
​Reps: 1-3 Hold Time: 30sec Frequency: Daily
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  • WELCOME
    • About US >
      • Our Services (What We Do)
      • Our Team (Who We Are)
      • Our Location (Where We Are)
      • Visit Us
      • BUY A GIFT CERTIFICATE
      • Our Goal
  • MAKE AN APPOINTMENT
  • COVID-19 Safety Measures
  • MEMBERSHIP
    • FH Wellness Membership
  • Free Self Care Guide
    • Foot and Ankle Selfcare
    • NUTRITION AT HOME >
      • Recipes
    • Stretching Level 1- Upper Body Basics
    • Stretching Level 1 - Lower Body Basics
    • FHW Blog
  • Testimonials