DuVal Stretching 2
Routine For: DuVal Stretching 2 Created By: Keith Hnilicka CHEST AND ABDOMEN - 1 Abdominals (Mild)
Jun 20, 2015 CHEST AND ABDOMEN - 2 Abdominals
Holding onto door frame with arms at shoulder level, lean forward until stretch is felt. Hold seconds.
With hands in small of back, arch back until stretch is felt. Hold seconds.
Repeat Do
Push upper torso back with arms until stretch is felt, and hold. Tilt head as far back as possible. Hold seconds.
times. sessions per day.
Repeat
CHEST AND ABDOMEN - 4 Pectorals
times. Do
sessions per day.
CHEST AND ABDOMEN - 5 Pectorals
With arms forming a T, lean forward until stretch is felt. Hold seconds. Slide arms up to form a V and repeat the stretch.
With arms on chair, lower chest to floor until stretch is felt. Hold seconds. Repeat
times. Do
sessions per day.
Repeat Do
times. sessions per day.
CHEST AND ABDOMEN - 7 Pectorals
CHEST AND ABDOMEN - 7 Pectorals
Keep palm of right hand against door frame and elbow bent at 90°. Turn body from fixed hand until stretch is felt. Hold 10 seconds.
Keep palm of left hand against door frame and elbow bent at 90°. Turn body from fixed hand until stretch is felt. Hold 10 seconds.
Repeat Do
Repeat Do
5 times. sessions per day.
Copyright© 1999-2007 VHI
CHEST AND ABDOMEN - 3 Pectorals
Repeat Do
times. sessions per day.
CHEST AND ABDOMEN - 6 Pectorals
Bring wand directly over head, leading with right side. Reach back until stretch is felt. Hold seconds.
Repeat Do per day.
times. sessions
5 times. sessions per day.
Page 1 of 7
Routine For: DuVal Stretching 2 Created By: Keith Hnilicka GROIN - 1 Thigh Adductors
With feet together, lower knees to floor until stretch is felt. Hold seconds. Repeat
times. Do
sessions per day.
GROIN - 4 Thigh Adductors
Jun 20, 2015
GROIN - 2 Thigh Adductors
GROIN - 3 Thigh Adductors
Sitting straight or with back against wall, gently push knees to floor until stretch is felt. Hold seconds.
Grasping feet with hands and bending from hips, gently pull forward until stretch is felt. Hold seconds.
Repeat Do
Repeat Do
times. sessions per day.
GROIN - 5 Thigh Adductors
times. sessions per day.
GROIN - 6 Thigh Adductors
Erect on sit bones, hands on full roller, bend one leg across in front, move other out straight to side. Roll arms, leaning trunk forward. Feel stretch in inner thighs. Hold seconds.
With elbows inside knees and thumbs inside feet, gently push knees outward until stretch is felt. Hold seconds.
Repeat times. Repeat on other side. Do sessions per day.
Repeat Do
GROIN - 7 Thigh Adductors
GROIN - 8 Thigh Adductors
GROIN - 9 Thigh Adductors
Lie with buttocks 3 - 5 inches from wall. If too close, you might feel tightness in low back. Place soles of feet together, resting them against wall. Lower knees gently out to sides until a stretch is felt. Hold seconds.
Lie with buttocks 3 - 5 inches from wall. Place soles of feet together, resting them against wall. Lower knees out to sides and gently push down on inside of thighs, increasing the stretch. Hold seconds.
Repeat
Repeat
With legs apart, slide hands forward until stretch is felt. Hold seconds. Repeat
times. Do
times. Do
sessions per day.
sessions per day.
GROIN - 10 Thigh Adductors
Spread legs as wide as possible. Reach one arm across body. Raise other arm over head. Reaching across head, extend torso and arm toward leg. Hold seconds. Repeat Do
times. Repeat on other side. sessions per day.
Copyright© 1999-2007 VHI
times. Do
sessions per day.
times. sessions per day.
Place soles of feet together. Hold feet with one hand while that arm holds down leg on same side. Other hand on other leg below knee, gently push downward for isolation stretch to that side of groin. Hold seconds. Repeat Do
times. Repeat on other side. sessions per day.
GROIN - 11 Thigh Adductors
GROIN - 12 Thigh Adductors
Sit on floor and bend one leg, placing outside on floor. Position other leg with foot flat on floor and heel against other shin. Bend torso forward. Hold seconds.
Stand with one foot on stool or chair. Bend over, reaching toward floor. Hold seconds.
Repeat times. Repeat on other side. Do sessions per day.
Repeat times. Repeat on other side. Do sessions per day.
Page 2 of 7
Routine For: DuVal Stretching 2 Created By: Keith Hnilicka
Jun 20, 2015
HAMSTRINGS - 1 Knee to Chest
HAMSTRINGS - 2 Pull Back Toes, Single Leg
Gently pull knee to chest until stretch is felt. Hold seconds. Repeat with other knee.
With towel or belt around foot, pull toes toward knee until stretch is felt. Hold seconds. If you are more flexible, use hand to pull toes. Repeat with other leg.
Repeat
Repeat
times. Do
sessions per day.
times. Do
sessions per day.
HAMSTRINGS - 3 Head to Knee
HAMSTRINGS - 4 Pull Back Toes, Double Leg
With hands on ankle, pull head toward knee and hold seconds. Repeat with other leg.
With hands on toes, pull torso forward and bend head toward knees until stretch is felt. Hold seconds. For more stretch, put hands on ankles.
Repeat
Repeat
times. Do
sessions per day.
times. Do
sessions per day.
HAMSTRINGS - 5 Forward Bend
HAMSTRINGS - 6 Side Bend
With feet shoulder-width apart and pointing straight forward, and with knees bent, lower hands toward floor until stretch is felt. Hold seconds. Bend knees further to return to standing position.
With feet apart, pull head toward knee until stretch is felt. Hold seconds. Repeat toward other knee.
Repeat
Repeat
times. Do
Copyright© 1999-2007 VHI
sessions per day.
times. Do
sessions per day. Page 3 of 7
Routine For: DuVal Stretching 2 Created By: Keith Hnilicka
Jun 20, 2015
HIP OBLIQUE - 1 External Rotators
HIP OBLIQUE - 2 External Rotators
HIP OBLIQUE - 3 Internal Rotators
From a sitting position, move both feet to one side as shown until a stretch is felt. Hold seconds. Repeat to the other side.
Keeping shoulders flat on floor, pull leg toward floor until stretch is felt. Hold seconds. Repeat with other leg.
Gently pull foot and knee toward shoulder, rotating at hip. Hold seconds. Repeat with other leg.
Repeat
Repeat
Repeat
times. Do
sessions per day.
times. Do
sessions per day.
times. Do
sessions per day.
HIP OBLIQUE - 4 Abductors
HIP OBLIQUE - 5 Iliotibial Band / Abductors
HIP OBLIQUE - 6 External Rotators
From starting position, bend the body to the side as far as possible until stretch is felt. Hold seconds. Repeat to other side.
Cross left leg over right leg. Bend left knee slightly. Lean to left until stretch is felt over outside of right hip. Hold seconds. Repeat to other side, with right leg over left.
Keeping head, neck and back flat, bring right leg over left. Use right leg to pull left leg to floor until stretch is felt. Hold seconds. Repeat with left leg over right.
Repeat Do
Repeat Do
Repeat Do
times. sessions per day.
times. sessions per day.
times. sessions per day.
HIP OBLIQUE - 7 External Rotators
Clasp hands around knee and gently press it toward opposite shoulder. Hold seconds. Feel stretch in buttocks and outside of the hip. Repeat with other leg. Repeat
times. Do
Copyright© 1999-2007 VHI
sessions per day.
Page 4 of 7
Routine For: DuVal Stretching 2 Created By: Keith Hnilicka LOWER LEG - 1 Ankle – Plantar / Dorsiflexion
Relax leg. Gently bend and straighten ankle. Move through full range of motion. Avoid pain. Repeat with other ankle. Repeat
times. Do
sessions per day.
Jun 20, 2015
LOWER LEG - 2 Ankle – Inversion / Eversion
LOWER LEG - 3 Ankle – Dorsiflexion / Toe Extensors
With leg relaxed, gently turn ankle and foot in and out. Move through full range of motion. Avoid pain. Repeat with other leg.
With back knee facing forward, toes in line with knee, gently press front of back foot and ankle down toward floor. Hold 10 seconds. Repeat with other leg.
Repeat Do
Repeat Do 3
times. sessions per day.
5 times. sessions per day.
LOWER LEG - 4 Soleus
LOWER LEG - 5 Gastroc
LOWER LEG - 6 Gastroc / Plantar Fascia
Keep back leg slightly bent, with heel on floor. Lean into wall until a stretch is felt in calf. Hold 10 seconds. Repeat with other leg.
Keeping back leg straight, with heel on floor and turned slightly outward, lean into wall until a stretch is felt in calf. Hold seconds. Repeat with other leg.
Put one foot on a wedge (slanted at about 30º) with heel resting on floor. Keep toes straight, and support with hands on wall. With leg straight, press entire body forward. Hold seconds. Repeat with other leg.
Repeat Do 3
Repeat Do
Repeat Do
5 times. sessions per day.
LOWER LEG - 7 Soleus
times. sessions per day.
UPPER LEG - 1 Quadriceps
times. sessions per day.
UPPER LEG - 2 Quadriceps
Pull heel toward buttocks until stretch is felt in front of thigh. Hold seconds. Repeat with other heel.
With toes even with knee, and heel 1" off floor, gently lean forward and lower heel toward floor until stretch is felt. Do not let heel touch floor. Hold 10 seconds. Repeat with other heel.
Lying on stomach with thighs together, gently pull ankle toward buttocks until stretch is felt. Hold seconds. Repeat with other ankle.
Repeat
Repeat
5
times. Do
3
sessions per day.
UPPER LEG - 3 Quadriceps
times. Do
sessions per day.
Repeat Do
times. sessions per day.
UPPER LEG - 4 Quadriceps
From starting position, raise leg until stretch is felt. Hold seconds. Repeat with other leg.
Holding one foot with same-side hand, raise leg until stretch is felt. Hold seconds. Repeat with other side. Repeat
times. Do
sessions per day.
Copyright© 1999-2007 VHI
Repeat Do
times. sessions per day.
Page 5 of 7
Routine For: DuVal Stretching 2 Created By: Keith Hnilicka
Jun 20, 2015
NECK - 1 Flexors
NECK - 2 Side Benders
NECK - 3 Side Benders
Pull head straight back, keeping jaws and eyes level. Hold 10 seconds.
Slowly tilt head toward one shoulder. Hold seconds. Repeat toward other shoulder.
Pull head to one side until stretch is felt. Hold seconds. Repeat to other side.
Repeat Do 3
Repeat Do
Repeat Do
5 times. sessions per day.
NECK - 4 Extensors
times. sessions per day.
NECK - 5 Extensors
NECK - 6 Rotators
Turn head slowly to look over one shoulder. Hold 10 seconds. Repeat toward other shoulder.
Bend head forward. Hold seconds. Return to starting position.
Repeat Do
times. sessions per day.
Pull head forward until stretch is felt. Hold
times. sessions per day.
Repeat
5
times. Do
10
sessions per day.
seconds.
Repeat Do
5 times. sessions per day.
NECK - 7 Side Benders
Gently grasp side of head with one hand, placing the other hand behind back. Tilt head away until a gentle stretch is felt. Hold 10 seconds. Repeat to other side. Repeat
5
times. Do
Copyright© 1999-2007 VHI
sessions per day.
Page 6 of 7
Routine For: DuVal Stretching 2 Created By: Keith Hnilicka SHOULDERS - 1 Rotator Cuff
Jun 20, 2015 SHOULDERS - 2 Rotator Cuff / Extensors
Pull right arm down with left hand until stretch is felt. Hold seconds. Repeat with other side.
Repeat Do
times. sessions per day.
SHOULDERS - 3 Posterior Deltoids / Rhomboids
Bring right hand behind head and down as far as possible. Reach up with left hand, palm facing out, and grasp right hand. Hold seconds. May use belt as a beginner aid to help work hands closer together. Repeat with other side. Repeat
times. Do
sessions per day.
SHOULDERS - 4 Extensors
Pull arm across chest until stretch is felt. Turn head away from pull. Hold seconds. Repeat with other arm.
Repeat Do
times. sessions per day.
From kneeling position, slide arms forward while pushing buttocks toward floor. Hold seconds. Repeat
times. Do
sessions per day.
SHOULDERS - 5 Deltoids
SHOULDERS - 7 ROM: External Rotation (Alternate)
With fingers interlaced behind back, straighten arms and turn elbows in until stretch is felt. Hold seconds.
Keep palm of right hand against door frame and elbow bent at 90°. Turn body from fixed hand until stretch is felt. Hold seconds.
Repeat Do
Repeat Do
times. sessions per day.
Copyright© 1999-2007 VHI
times per set. sessions per day. Page 7 of 7
Jun 20, 2015 CHEST AND ABDOMEN - 2 Abdominals
Holding onto door frame with arms at shoulder level, lean forward until stretch is felt. Hold seconds.
With hands in small of back, arch back until stretch is felt. Hold seconds.
Repeat Do
Push upper torso back with arms until stretch is felt, and hold. Tilt head as far back as possible. Hold seconds.
times. sessions per day.
Repeat
CHEST AND ABDOMEN - 4 Pectorals
times. Do
sessions per day.
CHEST AND ABDOMEN - 5 Pectorals
With arms forming a T, lean forward until stretch is felt. Hold seconds. Slide arms up to form a V and repeat the stretch.
With arms on chair, lower chest to floor until stretch is felt. Hold seconds. Repeat
times. Do
sessions per day.
Repeat Do
times. sessions per day.
CHEST AND ABDOMEN - 7 Pectorals
CHEST AND ABDOMEN - 7 Pectorals
Keep palm of right hand against door frame and elbow bent at 90°. Turn body from fixed hand until stretch is felt. Hold 10 seconds.
Keep palm of left hand against door frame and elbow bent at 90°. Turn body from fixed hand until stretch is felt. Hold 10 seconds.
Repeat Do
Repeat Do
5 times. sessions per day.
Copyright© 1999-2007 VHI
CHEST AND ABDOMEN - 3 Pectorals
Repeat Do
times. sessions per day.
CHEST AND ABDOMEN - 6 Pectorals
Bring wand directly over head, leading with right side. Reach back until stretch is felt. Hold seconds.
Repeat Do per day.
times. sessions
5 times. sessions per day.
Page 1 of 7
Routine For: DuVal Stretching 2 Created By: Keith Hnilicka GROIN - 1 Thigh Adductors
With feet together, lower knees to floor until stretch is felt. Hold seconds. Repeat
times. Do
sessions per day.
GROIN - 4 Thigh Adductors
Jun 20, 2015
GROIN - 2 Thigh Adductors
GROIN - 3 Thigh Adductors
Sitting straight or with back against wall, gently push knees to floor until stretch is felt. Hold seconds.
Grasping feet with hands and bending from hips, gently pull forward until stretch is felt. Hold seconds.
Repeat Do
Repeat Do
times. sessions per day.
GROIN - 5 Thigh Adductors
times. sessions per day.
GROIN - 6 Thigh Adductors
Erect on sit bones, hands on full roller, bend one leg across in front, move other out straight to side. Roll arms, leaning trunk forward. Feel stretch in inner thighs. Hold seconds.
With elbows inside knees and thumbs inside feet, gently push knees outward until stretch is felt. Hold seconds.
Repeat times. Repeat on other side. Do sessions per day.
Repeat Do
GROIN - 7 Thigh Adductors
GROIN - 8 Thigh Adductors
GROIN - 9 Thigh Adductors
Lie with buttocks 3 - 5 inches from wall. If too close, you might feel tightness in low back. Place soles of feet together, resting them against wall. Lower knees gently out to sides until a stretch is felt. Hold seconds.
Lie with buttocks 3 - 5 inches from wall. Place soles of feet together, resting them against wall. Lower knees out to sides and gently push down on inside of thighs, increasing the stretch. Hold seconds.
Repeat
Repeat
With legs apart, slide hands forward until stretch is felt. Hold seconds. Repeat
times. Do
times. Do
sessions per day.
sessions per day.
GROIN - 10 Thigh Adductors
Spread legs as wide as possible. Reach one arm across body. Raise other arm over head. Reaching across head, extend torso and arm toward leg. Hold seconds. Repeat Do
times. Repeat on other side. sessions per day.
Copyright© 1999-2007 VHI
times. Do
sessions per day.
times. sessions per day.
Place soles of feet together. Hold feet with one hand while that arm holds down leg on same side. Other hand on other leg below knee, gently push downward for isolation stretch to that side of groin. Hold seconds. Repeat Do
times. Repeat on other side. sessions per day.
GROIN - 11 Thigh Adductors
GROIN - 12 Thigh Adductors
Sit on floor and bend one leg, placing outside on floor. Position other leg with foot flat on floor and heel against other shin. Bend torso forward. Hold seconds.
Stand with one foot on stool or chair. Bend over, reaching toward floor. Hold seconds.
Repeat times. Repeat on other side. Do sessions per day.
Repeat times. Repeat on other side. Do sessions per day.
Page 2 of 7
Routine For: DuVal Stretching 2 Created By: Keith Hnilicka
Jun 20, 2015
HAMSTRINGS - 1 Knee to Chest
HAMSTRINGS - 2 Pull Back Toes, Single Leg
Gently pull knee to chest until stretch is felt. Hold seconds. Repeat with other knee.
With towel or belt around foot, pull toes toward knee until stretch is felt. Hold seconds. If you are more flexible, use hand to pull toes. Repeat with other leg.
Repeat
Repeat
times. Do
sessions per day.
times. Do
sessions per day.
HAMSTRINGS - 3 Head to Knee
HAMSTRINGS - 4 Pull Back Toes, Double Leg
With hands on ankle, pull head toward knee and hold seconds. Repeat with other leg.
With hands on toes, pull torso forward and bend head toward knees until stretch is felt. Hold seconds. For more stretch, put hands on ankles.
Repeat
Repeat
times. Do
sessions per day.
times. Do
sessions per day.
HAMSTRINGS - 5 Forward Bend
HAMSTRINGS - 6 Side Bend
With feet shoulder-width apart and pointing straight forward, and with knees bent, lower hands toward floor until stretch is felt. Hold seconds. Bend knees further to return to standing position.
With feet apart, pull head toward knee until stretch is felt. Hold seconds. Repeat toward other knee.
Repeat
Repeat
times. Do
Copyright© 1999-2007 VHI
sessions per day.
times. Do
sessions per day. Page 3 of 7
Routine For: DuVal Stretching 2 Created By: Keith Hnilicka
Jun 20, 2015
HIP OBLIQUE - 1 External Rotators
HIP OBLIQUE - 2 External Rotators
HIP OBLIQUE - 3 Internal Rotators
From a sitting position, move both feet to one side as shown until a stretch is felt. Hold seconds. Repeat to the other side.
Keeping shoulders flat on floor, pull leg toward floor until stretch is felt. Hold seconds. Repeat with other leg.
Gently pull foot and knee toward shoulder, rotating at hip. Hold seconds. Repeat with other leg.
Repeat
Repeat
Repeat
times. Do
sessions per day.
times. Do
sessions per day.
times. Do
sessions per day.
HIP OBLIQUE - 4 Abductors
HIP OBLIQUE - 5 Iliotibial Band / Abductors
HIP OBLIQUE - 6 External Rotators
From starting position, bend the body to the side as far as possible until stretch is felt. Hold seconds. Repeat to other side.
Cross left leg over right leg. Bend left knee slightly. Lean to left until stretch is felt over outside of right hip. Hold seconds. Repeat to other side, with right leg over left.
Keeping head, neck and back flat, bring right leg over left. Use right leg to pull left leg to floor until stretch is felt. Hold seconds. Repeat with left leg over right.
Repeat Do
Repeat Do
Repeat Do
times. sessions per day.
times. sessions per day.
times. sessions per day.
HIP OBLIQUE - 7 External Rotators
Clasp hands around knee and gently press it toward opposite shoulder. Hold seconds. Feel stretch in buttocks and outside of the hip. Repeat with other leg. Repeat
times. Do
Copyright© 1999-2007 VHI
sessions per day.
Page 4 of 7
Routine For: DuVal Stretching 2 Created By: Keith Hnilicka LOWER LEG - 1 Ankle – Plantar / Dorsiflexion
Relax leg. Gently bend and straighten ankle. Move through full range of motion. Avoid pain. Repeat with other ankle. Repeat
times. Do
sessions per day.
Jun 20, 2015
LOWER LEG - 2 Ankle – Inversion / Eversion
LOWER LEG - 3 Ankle – Dorsiflexion / Toe Extensors
With leg relaxed, gently turn ankle and foot in and out. Move through full range of motion. Avoid pain. Repeat with other leg.
With back knee facing forward, toes in line with knee, gently press front of back foot and ankle down toward floor. Hold 10 seconds. Repeat with other leg.
Repeat Do
Repeat Do 3
times. sessions per day.
5 times. sessions per day.
LOWER LEG - 4 Soleus
LOWER LEG - 5 Gastroc
LOWER LEG - 6 Gastroc / Plantar Fascia
Keep back leg slightly bent, with heel on floor. Lean into wall until a stretch is felt in calf. Hold 10 seconds. Repeat with other leg.
Keeping back leg straight, with heel on floor and turned slightly outward, lean into wall until a stretch is felt in calf. Hold seconds. Repeat with other leg.
Put one foot on a wedge (slanted at about 30º) with heel resting on floor. Keep toes straight, and support with hands on wall. With leg straight, press entire body forward. Hold seconds. Repeat with other leg.
Repeat Do 3
Repeat Do
Repeat Do
5 times. sessions per day.
LOWER LEG - 7 Soleus
times. sessions per day.
UPPER LEG - 1 Quadriceps
times. sessions per day.
UPPER LEG - 2 Quadriceps
Pull heel toward buttocks until stretch is felt in front of thigh. Hold seconds. Repeat with other heel.
With toes even with knee, and heel 1" off floor, gently lean forward and lower heel toward floor until stretch is felt. Do not let heel touch floor. Hold 10 seconds. Repeat with other heel.
Lying on stomach with thighs together, gently pull ankle toward buttocks until stretch is felt. Hold seconds. Repeat with other ankle.
Repeat
Repeat
5
times. Do
3
sessions per day.
UPPER LEG - 3 Quadriceps
times. Do
sessions per day.
Repeat Do
times. sessions per day.
UPPER LEG - 4 Quadriceps
From starting position, raise leg until stretch is felt. Hold seconds. Repeat with other leg.
Holding one foot with same-side hand, raise leg until stretch is felt. Hold seconds. Repeat with other side. Repeat
times. Do
sessions per day.
Copyright© 1999-2007 VHI
Repeat Do
times. sessions per day.
Page 5 of 7
Routine For: DuVal Stretching 2 Created By: Keith Hnilicka
Jun 20, 2015
NECK - 1 Flexors
NECK - 2 Side Benders
NECK - 3 Side Benders
Pull head straight back, keeping jaws and eyes level. Hold 10 seconds.
Slowly tilt head toward one shoulder. Hold seconds. Repeat toward other shoulder.
Pull head to one side until stretch is felt. Hold seconds. Repeat to other side.
Repeat Do 3
Repeat Do
Repeat Do
5 times. sessions per day.
NECK - 4 Extensors
times. sessions per day.
NECK - 5 Extensors
NECK - 6 Rotators
Turn head slowly to look over one shoulder. Hold 10 seconds. Repeat toward other shoulder.
Bend head forward. Hold seconds. Return to starting position.
Repeat Do
times. sessions per day.
Pull head forward until stretch is felt. Hold
times. sessions per day.
Repeat
5
times. Do
10
sessions per day.
seconds.
Repeat Do
5 times. sessions per day.
NECK - 7 Side Benders
Gently grasp side of head with one hand, placing the other hand behind back. Tilt head away until a gentle stretch is felt. Hold 10 seconds. Repeat to other side. Repeat
5
times. Do
Copyright© 1999-2007 VHI
sessions per day.
Page 6 of 7
Routine For: DuVal Stretching 2 Created By: Keith Hnilicka SHOULDERS - 1 Rotator Cuff
Jun 20, 2015 SHOULDERS - 2 Rotator Cuff / Extensors
Pull right arm down with left hand until stretch is felt. Hold seconds. Repeat with other side.
Repeat Do
times. sessions per day.
SHOULDERS - 3 Posterior Deltoids / Rhomboids
Bring right hand behind head and down as far as possible. Reach up with left hand, palm facing out, and grasp right hand. Hold seconds. May use belt as a beginner aid to help work hands closer together. Repeat with other side. Repeat
times. Do
sessions per day.
SHOULDERS - 4 Extensors
Pull arm across chest until stretch is felt. Turn head away from pull. Hold seconds. Repeat with other arm.
Repeat Do
times. sessions per day.
From kneeling position, slide arms forward while pushing buttocks toward floor. Hold seconds. Repeat
times. Do
sessions per day.
SHOULDERS - 5 Deltoids
SHOULDERS - 7 ROM: External Rotation (Alternate)
With fingers interlaced behind back, straighten arms and turn elbows in until stretch is felt. Hold seconds.
Keep palm of right hand against door frame and elbow bent at 90°. Turn body from fixed hand until stretch is felt. Hold seconds.
Repeat Do
Repeat Do
times. sessions per day.
Copyright© 1999-2007 VHI
times per set. sessions per day. Page 7 of 7
