To see all therapeutic exercises, visit HandsOn-Austin.com Call 512-310-1928 for a consultation.

Belt StretchTherapeuticExercise

Neck & Shoulder Pain Stretch: This stretch is a great way to feel your body move and stretch while maintaining correct shoulder blade engagement.

FYI: Did you know that when we move our arm without engaging our shoulder blade first, we over-use the muscles in our neck and upper shoulder causing postural imbalance and pain?

1. Have belt cinched in close, pulling shoulder blades down.

Starting Position

2. Slowly raise arms up, bringing shoulder blades down.

3. Pull shoulder blades down and in. 4. If able, bring belt all the way down. If shoulder ROM does not allow, grasp belt behind your back as shown, pull shoulder blades down.

Craniosacral Exercise

Starting Position: Lying flat on back

By applying gentle pressure to the base of your head, you can create a pause in the rhythm of the craniosacral system. These still points increase the movement of fluid through your system, which can remove tissue tension and improves your body's ability to relieve pain and stress naturally. Simply lying in a relaxed position with two tennis balls in a sock positioned at the base of your skull for 10 to 20 minutes a day can bring about comforting results * Helps relieve headaches * Eases chronic musculoskeletal pain * Enhances immune system efficiency * Facilitates your body's self-correcting abilities * Provides deep relaxation and helps reduce stress * Promotes an overall sense of well-being

CST Exercises:

Helps relieve headaches

Eases chronic musculoskeletal

pain

Enhances immune system

efficiency

Facilitates your body’s self-

correcting abilities

Provides deep relaxation and help

reduces stress

Promotes an overall sense of

well-being

FYI: Craniosacral therapy is a gentle method of enhancing the functioning of the Craniosacral system, which consist of the membranes and cerebrospinal fluid that surrounds and protects the spinal cord.

Cobra/ Spinal Extension

Starting Position: Lying faced down on your belly toward the floor.

1. Pull shoulder blades down and in, have

elbows tucked close to Body.

2. Press hands into floor

Pull shoulder blades down and in.

Your front chest should be lifted, but only

lift as high as you are able with our

compressing your lower back

Cobra/ Spinal Extension: This stretch helps to activate the

muscles along the spine.

FYI: The Spinal Extension also

known as Cobra pose is a great way to strengthen both your back and abdominal muscles and can also encourage digestion.

Foam Roll Stretches

1. The Iliotibial band (IT Band): Begin

with roller at hip bone on your side.

Keep body perpendicular to ground.

Balance on your forearm. Slowly roll to

find “hot spots” Wait at the edge of the

pain or restriction for the tissue to

soften.

2. Hip Flexor: Place the foam roll in the

abdomen above the hip bones. Roll to

find any tender areas and wait for

releases.

3. Hamstrings: Sit up tall through the

spine and pelvis. Place the foam roll on

the back of the thigh starting right past

the sit bone. Roll down towards your

knee to find areas to release.

4. Chest Opening: Lie with foam roll

under the spine. Let your head and

tailbone be supported. Allow your

chest to open over the roll. You may

also place 1-3 pillows under your

knees for support.

Foam roll stretch: The foam roll

can be used for tight fascia

throughout the body. It is extremely

effective for addressing tight IT

Bands, Hamstrings, and Quadriceps.

FYI: Be patient with the foam roll.

Instead of rolling aggressively through your muscles, come to the edge of the pain/restriction and wait for it to soften before progressing down the muscle

SI Joint Stretch

Starting Position: Place Right/Left foot in a chair.

1. Gently tuck your chin toward your

chest. Slowly roll your head forward

hanging the same side arm between

your legs.

2. Imagine you are holding a bucket of

water. Allow your spine to flex down to the

point of strain. Hold the position until you

feel softening (maybe a few seconds to

several minutes).

3. Follow the movement in the direction

as if softens which may be straight down or

to the side. Remember fascia stretches in

3 dimension!

4. Return to upright position by placing the

same had (as bent leg) on knee. Slowly

roll up from bottom to top

SI Joint Stretch: The Sacroiliac joints are a common

cause of lower back pain and/ or leg

pain.

FYI: Keeping you SI joints in proper

alignment helps with Lower back pain Radiating pain to legs Spinal mobility

Sitting Hamstring Stretch

Starting Position: Sitting in a stationary chair with hips, knees and ankles all at a 90 degree angle (feet flat on the floor).

1. Maintain curve in lower back. Start to straighten one leg. MAINTAIN THE

CURVE IN THE LOW BACK. Stop when you

feel your back losing the curve.

Further engage the fascial barrier by

telescoping the extended leg, pulling the foot

back, extending through the ball of the foot and

spreading the toes.

2. (Optional) PLACE A SMALL

TOWEL ROLL IN LOW BACK TO HELP

MAINTAIN CURVETURE.

3. Raise arm toward ceiling (pull shoulder

blade down). Feel the engagement of the

fascial barrier between the arm and the

extended leg.

Sitting Hamstring Stretch: Tight hamstrings are a major

contributor to lower back pain as well

as neck and shoulder pain, due to

their effects on the mobility of the

spine and pelvis

.

Tennis Ball Stretches

Starting Position: Laying down flat on back

1. Tennis balls placed in the lumbar spine, knees are bent, feet on floor. After

holding the initial position for 2min. Slowly rock knees to both sides, stopping

and holding in any tender or tight spots.

2. Tennis balls placed in the thoracic spine, legs are straight. Use your arms

(raising over head) to add resistance into the balls.

3. Tennis balls placed at the base of the skull. Lie in a comfortable position.

Tennis Ball Stretches: 2 tennis balls in a sock is the cheap

and effective way to increase spinal

mobility.

FYI: You can use them anywhere

along the spine. They should stay in each place at least 2 minutes for maximum benefit

Wall Stretches

Starting Position: Lie on back with legs extended up the wall to comfort.

1. Have a blanket or a pillow under the low back

and buttocks for better support.

2. Maintain the position above, move feet on wall

with knees bent, legs apart to comfort.

Wall Stretches: Stretches

hamstring and inner thigh

FYI: Helps with lower back pain and

increases blood flow from legs to trunk

Yellow Ball Stretches

Yellow Ball Stretches: The

yellow ball can used for tight or tender

areas throughout the body. The trick

is to find a tender spot and engage it

GENTLY. Do not exert too much

pressure or you could further irritate

an already inflamed area. Breathe

and soften over the ball.

FYI: It may take 2-5min to start to

soften tissue. Be patient and wait for tissue to release. Spend at least 2 minutes in each spot to release the fascia.