Tag: Passive Stretch

Nose to Knees

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12) Nose to Knees, click here. 

If you have a back lower back this stretch may be bad for you. If you try it and it hurts go see a therapist to get your back checked. The goal is to lay your chest on your thighs and your nose between your knees. It may take a while if you have not stretched for a long time. You should gradually notice each time you practice this stretch that it is easier and easier. The Standing Nose to Knees Active Stretch more easily allows you hips to rotate forward as you lean forward, but you may have trouble with balance if you try this stretch while standing. The Straddle stretches are all more advanced versions of this stretch and carry with them the same or more risk to your lower back. The Nose to Knees stretches more specifically addresses the Hamstrings when performed correctly, whereas the Straddle stretches tend to better address the adductors.

Video coming soon.

Hooked Knee Drop

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11) Hooked Knee Drop, click here. 

This stretch is "in between" the Dual Knee Drop and the Cross Over. It is a bit more intense than the Dual Knee Drop, but less likely to be performed incorrectly than the Cross Over. However, if you have poor leg strength the weight of your top leg can pull your lower knee closer to the ground than your hip muscles might want to allow, so ensure the Dual Knee Drop is very easy before practicing this stretch. When performed correctly this is a good stretch for the Sartorius, TFL, Glutes (especially the Glute Med and Min), and the obliques.

Video coming soon.

Head Tilt

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10) Head Tilt, click here.

This is a stretch for the SCM and scalene muscles along with the other lesser-known muscles along the sides of your neck. Much like the Head Hang and the Head Hang Backward stretches this stretch should be quite easy for you. If this stretch is difficult be sure you get professional assistance along with your self-care to achieve lasting relief.

Video coming soon.

Head Hang Backward

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9) Head Hang Backward, click here. 

This stretch is the opposite of the Head Hang. It should also feel very easy if you have proper ROM through the cervical flexors. Much like the Head Hang, if you have trouble with this stretch you should seek professional hands-on assistance to get your best results. Place your hands on your chest and pull down while you lift your chin to better stretch the platysma muscle in the front of your neck. 

Video coming soon.

Head Hang

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8) Head Hang, click here.

This is a regression of the Chin Tuck on the floor. It should feel quite easy if you have proper ROM in your cervical extensors. If this stretch is tough for you it is likely you need professional hands-on assistance along with the self-care techniques present on this site. 

Video coming soon.

Frog

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7) Frog, click here.

This is a good stretch for the adductors, but may be too intense for some people. A good regression of this is the Supine Frog passive stretch, and an even easier regression is the Butterfly active stretch. The adductors are notoriously tight on so many of us, so use the stretch that best suits you. We have many adductor stretches on this page.

Video coming soon.

Floor Touch

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6) Floor Touch, click here.

This is a passive version of the Wall Touch assessment. Use the Floor Touch to determine if someone lacks the actual ROM of full shoulder flexion. If touching the floor with the hands and elbows overhead during the Floor Touch is easy, but touching the wall overhead is difficult or not possible during the Wall Touch, then the problem is neurological. There is too much activation around the joint to allow proper ROM. That is more of a training/coordination problem than a restriction/stretching problem.

If touching the ground with the hands and elbows is difficult in the Floor Touch then go to work with SMR and stretching techniques for the lats, pecs, and other muscles that limit overhead reach and you will likely see quick improvements.

Video coming soon.

Dual Knee Drop

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5) Dual Knee Drop, click here.

This stretch is a regression if a client is severely tight throughout the core and has difficulty with the Cross Over. This stretch should feel extremely easy for a person with proper functional movement ROM of the torso. It can be a good stretch for the obliques and lower/mid-back muscles, and possible the chest and shoulder if you are exceptionally tight.

Video coming soon.

Cross Over

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4) Cross Over, click here.

When performed correctly, this is an excellent stretch for the posterior chain and even the anterior shoulder (if the pecs, delta, and biceps are tight). It is important to shift the hips prior to kicking your leg across so that your spine stays inline as you rotate toward either side. Flexion of the lumbar spine is a common fault when practicing this stretch incorrectly and can lead to lower back injury. 

Video coming soon.

Chin Tuck

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3) Chin Tuck, click here. 

Many of us have tight cervical extensors. This stretch is difficult for some people not because of the positioning, but because it requires the individual is capable of lying motionless for 2 or more minutes at a time. The benefits from this stretch are simply not possible if the person is constantly moving, because the entire time you are moving the muscles that stabilize and mobilize the neck do not relax and lengthen (the goal of this stretch is to lengthen the cervical extensors).

Video coming soon.