Name The Target Body Part

Question 1

Knee to chest stretch

Answer 1

LB

Question 2

Lower back rotational stretch

Answer 2

LB

Question 3

LB flexibility ex (pelvic tilt)

Answer 3

LB

Question 4

Bridge ex

Answer 4

LB + glutes

Question 5

Cat stretch

Answer 5

LB

Question 6

Seated LB rotational stretch

Answer 6

LB

Question 7

Shoulder blade squeeze

Answer 7

LB; avoid round shoulders to ease back pain (e.g. constant bending when doing chores)

Question 8

Heel cord stretch

Answer 8

Knee (calfs)

Question 9

Standing Quads stretch

Answer 9

Knees (Quads)

Question 10

Supine Hamstring stretch

Answer 10

Knee (hamstrings)

Question 11

Half squats

Answer 11

Knees (quads, hamstrings, glutes)

Question 12

Hamstrings curls (w/ chair)

Answer 12

Knee

Question 13

Calf raises (w/ chair)

Answer 13

Knees

Question 14

Leg extension (seated)

Answer 14

Knee

Question 15

Straight leg raises (on the floor; prone & supine)

Answer 15

Knees (Glutes + hamstrings; Quads)

Question 16

Hip abduction (on the floor)

Answer 16

Knees (abductor, glutes)

Question 17

Hip adduction (on the floor)

Answer 17

Kneel; Inner thigh/adductors

Question 18

Leg presses (w/ elastic band)

Answer 18

Knee (Quads, hamstrings)

Question 19

Chin tuck

Answer 19

Neck

Question 20

Elevator scapulae stretch

Answer 20

Neck

Question 21

Chest stretch

Answer 21

Neck

Question 22

Prone cobra stretch

Answer 22

Neck; Lower Traps and Rhomboids

Question 23

Child’s pose

Answer 23

Neck + LB