Exercises and Stretches

Please note: It is important to check with your health care provider to make sure that a specific stretch or exercise is right for you.  If you have any pain with a stretch or exercise you should stop immediately and consult with your health care provider.

Neck and Jaw

Brugger's Position (pdf)

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Neck Range of Motion (pdf)

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Upper Trap and Levator Scap Stretch (pdf)

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Chin Tuck (pdf)

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TMJ "Cluck" Stretch (pdf)

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Scalenes Stretch (pdf)

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Upper back

Brugger's Position (pdf)

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Wall Slides (pdf)

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Shoulder Blade Protraction Push Ups (pdf)

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Shoulder Blade Protraction Wall Push Ups (pdf)

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Shoulder Blade Retraction Rows (pdf)

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Shoulder and Chest

Pendulum (pdf)

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Rotator Cuff Stretch (pdf)

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Rotator Cuff Stretch 2 (pdf)

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Shoulder Internal/External Rotation (pdf)

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Pec/Chest Doorway Stretch (pdf)

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Wrist and forearm

Wrist Curls (pdf)

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Reverse Wrist Curls (pdf)

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Wrist Flexor and Extensor Stretches (pdf)

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Core Strengthening

 Note: Abdominal Hollowing should be done with all the core strengthening exercises listed below.  Practice it first before moving on to the others. 

Abdominal Hollowing (pdf)

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Abdominal Hollowing Quadruped (pdf)

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Abdominal Hollowing with Cross Crawl Step 1 (pdf)

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Abdominal Hollowing with Cross Crawl Step 2 (pdf)

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Bridge w/ Ball (pdf)

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Side Bridge (pdf)

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Dead Bug (pdf)

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Pelvic Tilts (pdf)

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Proper Crunch (pdf)

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Glut Contractions (pdf)

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Backwards Lunge (pdf)

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Exercises For Children (pdf)

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Low Back Stretches

Low Back Stretch (pdf)

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Trunk Rotation (pdf)

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Low Back Extension (pdf)

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QL/Lat Stretch with Gym Ball (pdf)

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Back Stretch with Gym Ball (pdf)

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Standing Lat Stretch (pdf)

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Seated Lumbar Flexion (pdf)

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Hip

Hip Flexor Lunge Stretch (pdf)

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Hip Flexor Stretch Lying (pdf)

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Glut Stretches (pdf)

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Figure 4 Stretch (Piriformis) (pdf)

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Seated Figure 4 Stretch (Piriformis) (pdf)

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Hip Adductor Bridge Exercise (pdf)

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Hip Adductor Exercise (pdf)

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Side Lying Hip Raises (Glut Med/Min) (pdf)

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TFL/IT Band Stretch (pdf)

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Knee, Ankle and Foot

Quad Stretch (pdf)

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Calf Stretches (pdf)

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Hamstring Stretch (pdf)

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Shin Stretch (pdf)

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Foot Ice/Self Massage (pdf)

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Ankle Alphabet Stabilization (pdf)

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Inner Quad Exercise (VMO) (pdf)

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Backwards Lunge (pdf)

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Other

Home Instructions for Vertigo (Epley Maneuver) (pdf)

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