Exercise Prescription Stretches

Question 1

Levator Scapulae stretch

Answer 1

Pain at the base of the neck

1. Grasp back of chair with left hand and lean toward right knee.
2. Look down at right chest, “in your pocket.”
3. Use right hand to reach behindhead and apply minimal pressure at occiput toward right knee. Recommend using 4thand 5thfingers.
4. Inhale deeply and stretch further with exhalation.

Question 2

Scalene stretch

Answer 2

Somatic dysfunction at 1st or 2nd rib

1. Use right hand to reach over head and grab just above the left ear.
2. Sidebendhead away from affected side using force from hand on head.
3. Inhale deeply and stretch further on exhalation.

Foradded stretch, placehand of affected side under buttocks palm up.

Question 3

Latissimus Dorsi stretch (aka prayer stretch)

Answer 3

Shoulder Extension somatic dysfunction

1. Start on knees and place elbows on a chair in front.
2. Let chest drop and sit back toward heels.

Moving elbows closer together enhances stretch.

Increasinglordoticcurve in lumbar spine enhances stretch.

Question 4

Subscapularis (IR) Gravity Stretch

Answer 4

Shoulder internal rotation somatic dysfunction

For left side:

1. Lying supine, abduct left arm 90 degrees and externally rotate to restriction.
2. Inhale deeply and exhale fully for 3-5 cycles.

Question 5

Pectoralis Major & Minor Stretch

Answer 5

Shoulder IR somatic dysfunction

1. Stand in doorway and place hands on door frame.
2. Lean forward at chest.
3. Hold stretch for 10-60 seconds.
4. Vary height of hands to stretch different parts of the muscle.

Question 6

Scapular Retraining

Answer 6

Shoulder internal rotation somatic dysfunction

Target THE RHOMBOIDS!!!

1. Lying supine, push elbows posteriorly and squeeze scapulae together.

Chin tuck may enhance exercise.

Question 7

Ilipsoas and Rectus Femoris stretch

Answer 7

Hip Flexion somatic dysfunction

For left side:

1. Stand in front of a chair.
2. Place dorsal aspect of left foot on chair, keeping both knees slightly bent.
3. Push hips forward until stretch is felt

Question 8

Lower Extremity Adductor Stretch

Answer 8

Hip adduction somatic dysfunction

1. With back straight, sit as close to a wall as possible, soles of feet together.
2. Place hands on floor behind hips and press hands into the floor.
3. Arch back to initiate stretch.

Question 9

Clamshell Exercise

Answer 9

For strengthening Gluteus medius/Ab and Adductor muscles

Trendelenburg Gait!!!

1. From a lateral recumbent position, flex hips to 45 degrees and flex knees 90 degrees.
2. Keeping feet together, raise left knee ~6 inches (~15 cm) while exhaling.
3. Return to starting position during inhalation.
4. Repeat 10-15 times per session.

Question 10

Piriformis Stretch

Answer 10

Pain/tenderness in the ass and posterior leg

For left side:

1. Lay supine with left hip flexed and adducted and knee flexed. Place left foot lateral to right knee.
2. Place right hand on lateral aspect of left knee.
3. With exhalation, apply gentle pressure to pull knee further to right side of body.

Question 11

Quadratus Lumborum stretch

Answer 11

For lumbar sidebending somatic dysfunction w/ low back

For left side:

1. Stand with feet roughly shoulder width apart.
2. Reach right arm down to knee while looking toward the ceiling.
3. Inhale deeply.
4. On exhalation, look down and stretch hand further down leg.

Question 12

Balance Training

Answer 12

1. Balance on left leg with hands on hips. May hold onto a stationary object if needed.
2. Slowly reach out with right leg as far as possible without touching the floor.
3. Repeat with varying directions for right leg.