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

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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

Start Position
Begin sitting upright in chair. Maintain good posture, with spine in a neutral position.​

Movement
Reach to top of head with one arm while opposite arm grasps chair, stabilizing shoulder.  Gently pull head away from depressed shoulder.

​Start Position
Begin sitting upright in chair. Maintain good posture, with spine in a neutral position.​

Movement
Gently pull head sideways away from depressed shoulder. Slowly drop chin down towards your chest​

Reps: 1-3 Hold Time: 30sec Frequency: Daily

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LEVATOR SCAPULA STRETCH

Muscles: Levator Scapula, Scalenes (anterior, middle)

Start Position
Begin seated with good posture, spine in neutral position. Anchor one shoulder by grasping the seat of the chair.​

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

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SHOULDER GIRDLE

CROSS BODY STRETCH

​​MUSCLES: Deltoid (posterior), Latissimus Dorsi, Infraspinatus, Teres Minor

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.​

Movement
Slowly pull extended arm toward chest until stretch is felt in back of shoulder.​

​Reps: 1-3 Hold Time: 30sec Frequency: Daily

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OVER HEAD REACH SIDE BEND STRETCH

MUSCLES: Latissimus Dorsi, Deltoid (posterior), Pec Major, Teres Major, Triceps Brachii, Flexor Carpi Radialis/Ulnaris

PRAYER STRETCH

MUSCLES: Latissimus Dorsi, Deltoid (posterior), Pec Major, Teres Major, Triceps Brachii

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.

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

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SHOULDER FLEX SIDE BEND STRETCH

MUSCLES: Latissimus Dorsi, Deltoid (posterior), Pec Major, Teres Major, Triceps Brachii, Quadratus Lumborum

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

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BILATERAL DOORWAY STRETCH

MUSCLES: Pec Major, Coracobrachialis

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.​

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

Start Position
Begin on hands and knees on floor. Hands even with or just above shoulders, palms flat on ground.​

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

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BACK

CAT/CAMEL

MUSCLES: Trapezius (mid, lower), Erector Spinae, Rhomboid Major

Starting Position
Begin on floor on hands and knees. Hips above knees and shoulders above hands. Attain a straight spine.​

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

Starting Position
Begin Standing. Place hand on hip, opposite hand reach above head toward opposite side.​

Movement
Laterally bend reaching hand on hip down toward knee.​

​Reps: 1-3 Hold Time: 30sec Frequency: Daily

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​​LOW BACK SPINAL TWIST STRETCH

MUSCLES: Erector Spinae, Quadratus Lumborum

Start Position
Begin lying on back, knees bent with feet flat on floor.  Arms extended to side. Cross one leg over the other.​

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