Self Stretch

Quadratus Lumborum Hands and Knees Self Stretch

in 3 Movement Tests Upper Quarter, 5 Home Exercise Strategy, All Home Exercises, All Upper Quarter, Self Stretch, Shoulder Abduction

Quadratus Lumborum Hands and Knees Self Stretch

To Stretch the Right Quadratus Lumborum:

Have the patient reach forward with the right hand and grasp a solid object. From this position instruct the patient to sit back diagonally towards the right hip, elongating (stretching) the right side of the back.
The right arm may be internally rotated (thumb down) or externally rotated (thumb up). Since the latissimus dorsi is an internal rotator of the shoulder internal rotation of the arm places more stretch selectively on the quadratus muscle.
Have the patient hold the stretch position for 30 seconds and repeat 2-3 times alternating sides.

Levator Scapulae Self Stretch

in 3 Movement Tests Upper Quarter, 5 Home Exercise Strategy, All Home Exercises, All Upper Quarter, Cervical Flexion Mobility, Self Stretch

Levator Scapulae Self Stretch

To stretch the right levator scapulae:

The patient is instructed to sit with the head positioned in flexion, left side bending and left rotation, as though looking down towards the left hip.
Their left hand is placed on top and around their head for support. Instruct the patient not to pull on their head with the left hand.
The right hand is placed behind the right hip and grasps the chair/bench.
Ask the patient to slowly lean forward and to the left to feel a stretch along the right side of their neck.
To facilitate a balance between the levator scapulae and ipsilateral lower trapezius, instruct the patient to pull their right shoulder down and back using the lower trapezius muscle. If done properly they should feel an additional stretch in the levator scapulae muscle.
They hold for 20 seconds and repeat 2-3 times on each side.

Supine Piriformis Self Stretch above 90 degrees

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Supine Piriformis Self Stretch above 90 degrees

To Stretch the Left Piriformis:

Have the patient reach under the left leg and grasp underneath the ankle with their right hand and under their left knee with the left hand.
Instruct the patient to draw the left and ankle towards their right shoulder using both hands.
A stretch should be felt in the left buttocks.
Then have the patient push their left knee and ankle into both hands for 5-7 seconds, when the patient relaxes have them draw their left leg further up towards the right shoulder.
Have them repeat 3-4 times progressively drawing the left leg further up towards the right shoulder upon each relaxation.
Then have them repeat this exercise on the right side.

Piriformis Self Stretch above 90 degrees

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Piriformis Self Stretch above 90 degrees

To Stretch the Left Piriformis:

Starting from the hands and knees position, the patient places the left foot across and underneath the trunk so that the arch of the foot is facing the ceiling with the left knee remaining outside of the trunk.
Have the patient stretch out the right leg straight behind them while keeping the pelvis straight.
Instruct the patient to gradually sink down until they feel a stretch in the left buttocks. You can have the patient either stay up with their elbows extended or have them come down to rest on their forearms.
Ask the patient to press their left leg straight down into the table or floor for 5-7 seconds, then relax and stretch further by sliding the right leg further back making sure that they keep the pelvis level.
Repeat a series of contract/relax efforts 3-4 times.
No pain should be felt in the left knee or low back during this exercise.

Piriformis Self Stretch below 90 degrees

in 2 Movement Tests Lower Quarter, 4 Manual Therapy Strategies, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, All Manual Therapy, Muscle Energy, Rolling, Self Stretch

Piriformis Self Stretch below 90 degrees

To Stretch the Left Piriformis:

Have the patient place their left foot outside of their right knee and flat on the table.
The patient places their left hand over the left pelvis to stabilize and places the right hand over the lower left thigh, a towel or belt wrapped around the lower left thigh will also work.
Have the patient maintain an active contraction of the right leg to keep it straight.
Instruct the patient to slowly pull the left leg across until a stretch is felt in the left posterior hip area.
From this position a series of contract/relax efforts can be made for 5-7 seconds, progressively stretching into further adduction or the stretch can be maintained for 30 seconds and repeated 2-3 times.

Long Adductor Stretch

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, Hip ABD Firing Pattern, Self Stretch, Supine Hip ABD and ER

Long Adductor Stretch

Long Adductor Stretch

Patient is lying their back with their hips up close to the wall and their knees are bent with a folded towel under the low back.
Instruct the patient to straighten their knees and slide their heels up the wall as far as they can while keeping the knees and toes facing straight towards the center of the room.
Then have the patient slowly slide their heels out along the wall until feeling a stretch in the groin.
Make sure that the patient doesn’t roll their legs outwards by keeping the toes pointing forward.
They hold the stretch for 30 seconds then bring the feet back to the midline to release the stretch
Repeat 2-3 times for 30 seconds each

Short Hip Adductor Self Stretch

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, Hip ABD Firing Pattern, Self Stretch, Supine Hip ABD and ER

Short Hip Adductor Self Stretch

Short Hip Adductor Self Stretch

The patient is sitting it with their back up against the wall, the soles of the feet are together and the knees are allowed drop out.
Patient places their hands on the floor behind the hips. Instruct the patient to press down on their hands to unweight the spine and roll the pelvis forward (toward 6:00). They hold this stretch position for 20 to 30 seconds.
They should feel a deep stretch in the groin when rolling the pelvis forward toward 6:00.
Then have the patient roll the pelvis back toward 12:00. Repeat this rocking of the pelvis toward 6:00 then back toward 12:00 several times.
Instruct the patient not to push the knees down towards the floor with their hands, but ask them to actively attempt to move their knees closer to the floor while rolling the pelvis toward 6:00.

Standing Rectus Femoris Stretch

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Hip EXT Firing Pattern, Self Stretch, Supine Heel slide

Standing Rectus Femoris Stretch

Rectus Femoris Self Stretch

To Stretch the Left Rectus Femoris:

The patient is standing in front of a table or back of a chair/sofa.
The patient places the left foot behind them on the chair/sofa and attempts to sit back on their left heel to initiate knee flexion.
Then they are instructed to draw the belly in and attempt to point the left knee straight down toward the floor to increase hip extension.
The patient is instructed to bend the right knee to assist in pointing the left knee down and increasing the stretch felt in the left thigh.
The stretch can be held for 30 seconds and repeated 2-3 times or an on/off stretch can be applied by bending and straightening the right knee 8-10 times.

TFL Self Stretch – Standing

in 2 Movement Tests Lower Quarter, 4 Manual Therapy Strategies, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, All Manual Therapy, Hip EXT Firing Pattern, Self Stretch, Supine Heel slide

TFL Self Stretch – Standing

TFL Self Stretch – Standing

To Stretch the Right TFL:

The patient is instructed to place the right leg toed in (internally rotated) while keeping the hips square. Then they step over the right leg with the left leg.
Keeping the right foot flat on the floor the patient is instructed to shift the hips towards the wall as far as possible and attempt to rotate the pelvis to the right to externally rotate the right hip while maintaining internal rotation of the right tibia.
The patient should report feeling a stretch along the outside or lateral portion of the right hip/thigh.
They maintain the stretch for 30 seconds and repeat 2-3 times.

TFL Self Stretch – Kneeling

in 2 Movement Tests Lower Quarter, 4 Manual Therapy Strategies, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, All Manual Therapy, Hip EXT Firing Pattern, Self Stretch, Supine Heel slide

TFL Self Stretch – Kneeling

TFL Self Stretch – Kneeling

To Stretch the Left TFL:

The patient starts in half kneeling with a pillow or towel under the left knee and the hip externally rotated (foot turned in). Their right hand may be placed on a chair or against the wall for balance.
Have them place their left hand on their left buttocks. They are instructed to tighten the left buttocks muscle and tuck the hips under (12:00). They draw the belly button in and keep the shoulders centered over the hips so that they don’t arch the back.
Instruct the patient to translate their hips to the left while maintaining a strong buttocks contraction and posterior pelvic tilt.
The patient should report feeling a stretch on the outside or lateral portion of the left thigh.
They hold the stretch for 30 seconds 2-3 times or use a series of isometric contract/relax stretches repeated several times.
Then instruct the patient to switch sides and repeat on the right side.

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