Muscle Tension Release Guide Table of Contents

Click On The Muscle To View That Protocol

Lower Extremity

Plantar Fascia Gastrocnemius Release Gastrocnemius Stretch Lateral Gastroc Head Release/Peroneals Medial Gastroc Head Release/Posterior Tibialis Tibialis Anterior Release Tibialis Anterior Stretch Quadriceps Release Quadriceps/Hip Flexor Stretch Hamstring Release Hamstring Stretch IT Band Release Gluteal Release (Glut Medius/Piriformis) Gluteal Stretch Groin/Adductor Release -1 Joint Muscle -2 Joint Muscle Groin/Adductor Stretch TFL Release

Spinal

Lower Back Release Mid Back Release Upper Back Release (Intrascapular muscle/Thoracic) Neck/Upper Trapezius Release Psoas Release/Activation

Upper Extremity

Latissimus Dorsi/Posterior Shoulder Release Pec Minor/Anterior Shoulder Release Pec Major Release/Stretch Biceps Release Triceps Release Wrist Extensor Release Wrist Flexor Release

Plantar Fascia

Gastrocnemius Release

Gastroc/Calve Stretch

Lateral Gastroc Head Release/Peroneals Medial Gastroc Head Release/Posterior Tibialis

Tibialis Anterior/Shin Release

Tibialis Anterior/Shin Stretch

Quadriceps Release

Quadriceps Release

Hip Flexor Stretch

Hip Flexor Stretch

Hamstring Release

Hamstring Stretch

IT Band Release

Gluteal Stretch/Release

Hip Capsule/Hurdler Stretch

Adductor/Groin Release

Adductor/Groin Release (1 joint)

Adductor/Groin Stretch

Psoas Release

TFL Release

Low Back/Midback/Upper Back

Low back/Upper back Release (Standing)

Upper Trapezius/Neck Release

Neck Release (Standing)

Latissimus Dorsi/Posterior Shoulder Release

Anterior Shoulder/Pec Minor Release

Pec/Chest Stretch/Release

Biceps Release

Triceps Release

Wrist Flexor/Forearm Release

Wrist Extensor/Forearm Release

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