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Stretch-mas Day 12: Foam Roll Stretch

You made it! Today is the final day of Stretch-mas. Today’s stretch is an easy one, but that doesn’t make it any less important! This stretch is one of many ways you can use a foam-roller and is perfect for relieving tension in the chest. So, what does this do? The foam roller stretch lengthens …

Stretch-mas Day 11: Shoulder Extensions

Welcome to day 11 of the 12 Days of Stretch-mas! Today, we will be walking you through shoulder extensions! This is the perfect stretch if you have difficulty reaching up to get things out of the cupboard or reaching to the side to grab the TV remote. How does this help me? When you bring …

Stretch-mas Day 10: 3-D Hips

All the way back on day one, we went over the three planes of motion with the active trunk stretch. If you don’t remember, it’s time to review, because today’s exercise is also focused on increasing mobility in all three planes of motion. Step By Step Guide For all three exercises, you will want to …

Stretch-mas Day 9: Lower Spinal Twist

Today’s exercise is a perfect pairing with the upper spinal twist we covered yesterday! The lower spinal twists can help reduce stiffness and pain in the lower back. This is another exercise that you can do before you even get out of bed! Twists like this are often seen in yoga practices to help increase flexibility. …

Stretch-mas Day 7: Calf Stretch

Welcome back to Stretch-mas! For day 7, we are going to work through a calf stretch! There’s a chance you’ve seen quite a few variations of this stretch, so today, we’re going to show you our go-to versions and why we use them! Why are there so many different versions of this stretch? This is …

Stretch-mas Day 6: Quad Stretch

Today marks the halfway point of Stretch-mas! We’re glad you’ve been dedicated to following along. While today’s stretch is well known, that doesn’t make it any less important. For day six of Stretch-mas, follow along as we guide you through the Quad Stretch. About the Stretch Let’s talk about exactly which muscles you’re helping by …

Stretch-mas Day 5: Hip Flexor Stretch

On the fifth day of Christmas, my PT gave to me – the hip flexor stretch! Today’s stretch is perfect if you spend a lot of time sitting or have stiffness when standing and walking. What are Hip Flexors? Muscles included in the hip flexors include the Iliacus, Psoas, Pectineus, Rectus Femoris, and Sartorius. When …

Stretch-mas Day 4: Cervical Retractions

Welcome back for day four of Stretch-mas! We hope that after these first few days, you’ve noticed some differences in how your back has been feeling! Now, it’s time to move on and start stretching some other parts of the body. Today’s focus is the neck, as we guide you through cervical retractions! More About …

Stretch-mas Day 3: Repeated Extension in Lying

Yesterday, we reviewed the standing extensions for low back pain. If those feel a bit too easy for you, or you don’t notice major relief, then today’s exercise is perfect for you! The extensions in lying are a progression of yesterday’s exercise and are another great way to reduce lower back pain. What’s the difference …

Stretch-mas Day 2: Repeated Extensions in Standing

Welcome back for day two of the 12 Days of Stretch-mas! Today we’re showing you one of our favorite stretches to help reduce back pain – Repeated Extensions in Standing. The Science Behind the Strech This stretch is part of the McKenzie Method of Mechanical Diagnosis and Therapy. The McKenzie Method identifies the mechanical cause …