Sequences
Quick Back Relief
Muscles Stretched: Lower Back & Buttocks (Gluteus Maximus, proximal attachment of hamstrings) Piriformis & the Deep External Hip Rotators & Low Back Rotators
Muscles Strengthened: Abdominals, Hip Flexor (Psoas, Quadriceps) Internal Hip Rotators, adductors
Full Hamstring Sequence
Muscles Stretched: Lower Back & Buttocks, Inner Hamstring (Semimembranosus, Semitendinosus), Outer Hamstring (Biceps Femoris)
Muscles Strengthened: Abdominals, Hip Flexor (Psoas, Quadriceps)
Quick Hamstring Sequence
Muscles Stretched: Lower Back & Buttocks, Hamstrings & Attachments
Muscles Strengthened: Abdominals, Hip Flexor (Psoas, Quadriceps)
IT Band/ Outer Leg Sequence
Muscles Stretched: Outer Leg (Hip Abductors- Tensor Fascia Latae, Iliotibial Band, Gluteus Medius)
Muscles Strengthened: Quadriceps (to lock the knee joint), Hip Adductors magnus, longus, & brevis; pectinius, gracilis
Thigh Adductor/ Groin Sequence
Muscles Stretched: Inner Thigh (Adductors longis, brevis, magnus, pectinius, gracillus)
Muscles Strengthened: Outer Leg (Hip Abductors: gluteus medius/minimus, tensor fascia latae, & sartorius)
Quadriceps Stretch
Muscles Stretched: Front Thigh Muscles (Quadriceps)
Muscles Strengthened: Hamstrings, Buttocks (Gluteus Maximus)
Psoas/ Hip Flexor Stretch
Muscles Stretched: Hip Flexor (Illiopsoas)
Muscles Strengthened: Hamstrings, Buttocks (Gluteus Maximus)
Full Back Sequence/ Spin Stretch
Muscles Stretched: Lower, Middle & Upper Back, Thoracic & Lumbar Rotators, Obliques, Abdominals.
Muscles Strengthened: Abdominals, Back Muscles, Erector Spinae, Obliques
Chest Stretch
Muscles Stretched: Pectoralis Major, Anterior Deltoid, Biceps Brachii
Muscles Strengthened: Posterior Deltoid, Triceps, Rhomboids
Rotator Cuff Sequence
Muscles Stretched: Internal rotator muscles (teres major, subscapularis, pectoralis major) & External Rotator muscles (supraspinatus, infraspinatus, teres minor)
Muscles Strengthened: Internal rotator muscles (teres major, subscapularis, pectoralis major) & External Rotator muscles (supraspinatus, infraspinatus, teres minor)
Rhomboid Stretch
Muscles Stretched: Rhomboids Major & Minor, Trapezius and External Shoulder Rotators
Muscles Strengthened: Pectoralis Major and Anterior Deltoid
Shoulder Elevation Stretch
Muscles Stretched: Triceps, Posterior Deltoid, Serratus Anterior, & Latissimus Dorsi
Muscles Strengthened: Upper Biceps Brachii, Deltoids, Trapezius, Rotator Cuff
Quick Neck Sequence
Muscles Stretched: All muscles of the neck and upper shoulder
Muscles Strengthened: Opposing neck muscles
Full Neck Sequence
Muscles Stretched: All muscles of the neck and upper shoulder
Muscles Strengthened: Opposing neck muscles
Calf, Ankle, Foot Sequence
Muscles Stretched: All muscles of the Lower Leg, Calf, Ankle, and Foot
Muscles Strengthened: Opposing Muscles
Wrist, Hand, Finger Sequence
Muscles Stretched: All muscles of the Forearm, Wrist, Hand, and Fingers.
Muscles Strengthened: Opposing Muscles