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Flexibility Exercises

Types of Flexibility Exercises

1. Proprioceptive Neuromuscular Facilitation (PNF) Stretching - These stretches include a 4-second contraction (tightening) of the muscle(s) followed by relaxation of the muscle(s).


2. Foam Rolling - These myofascial release exercises employ the use of a foam roller or lacrosse-type ball to increase range of motion.


3. Static Stretching - This is what you remember from gym class. Move into the stretch only until the point of gentle tension in the muscle(s) and then hold the stretch.

Choose Your Stream

Choose your stream that is right for you! The stream you choose will depend on what you want to learn from the videos. There are 3 streams:

     A. Just Teach It To Me! - Created for anyone who is learning to do the exercise for the first time (or anyone looking for a review)

     B. I Want to Know More - Created for exercise enthusiasts who are interested in learning more about basic exercise physiology

     C. Highly Technical - Created for individuals studying to be personal trainers or coaches and wanting to learn in-depth exercise physiology 

PNF Stretches

A. Just Teach It To Me!

A. Just Teach It To Me!

A. Just Teach It To Me!

Posterior Lower Leg Muscles

Wedge Standing Calf

Assisted Seated Calf

Assisted Supine Calf


Anterior Lower Leg Muscles

Assisted Seated Shin


Posterior Thigh Muscles

Supine Hamstring

Assisted Supine Hamstring


Anterior Thigh Muscles

Side Lying Quadricep

Assisted Side Lying Quadricep

Prone Quadricep

Assisted Prone Quadricep


Lateral Thigh Muscles

Seated Adductor

Supine Adductor

Assisted Supine Adductor


Medial Thigh Muscles

Assisted Supine Abductor - Long Lever


Posterior Hip Muscles

Supine Gluteus

Assisted Supine Gluteus


Anterior Hip Muscles

Kneeling Hip Flexor - Iliacus Focus


Anterior Trunk Muscles

Single Arm Wall Chest


Upper Arm Muscles

Overhead Tricep

Bicep Wall - Short Lever

B. I Want to Know More

A. Just Teach It To Me!

A. Just Teach It To Me!

Posterior Lower Leg Muscles

Wedge Standing Calf

Assisted Seated Calf

Assisted Supine Calf


Anterior Lower Leg Muscles

Assisted Seated Shin


Posterior Thigh Muscles

Supine Hamstring

Assisted Supine Hamstring


Anterior Thigh Muscles

Side Lying Quadricep

Assisted Side Lying Quadricep

Prone Quadricep

Assisted Prone Quadricep


Lateral Thigh Muscles

Seated Adductor

Supine Adductor

Assisted Supine Adductor


Medial Thigh Muscles

Assisted Supine Abductor - Long Lever


Posterior Hip Muscles

Supine Gluteus

Assisted Supine Gluteus


Anterior Hip Muscles

Kneeling Hip Flexor - Iliacus Focus


Anterior Trunk Muscles

Single Arm Wall Chest


Upper Arm Muscles

Overhead Tricep

Bicep Wall - Short Lever

C. Highly Technical

A. Just Teach It To Me!

C. Highly Technical

Posterior Lower Leg Muscles

Wedge Standing Calf

Assisted Seated Calf

Assisted Supine Calf


Anterior Lower Leg Muscles

Assisted Seated Shin


Posterior Thigh Muscles

Supine Hamstring

Assisted Supine Hamstring


Anterior Thigh Muscles

Side Lying Quadricep

Assisted Side Lying Quadricep

Prone Quadricep

Assisted Prone Quadricep


Lateral Thigh Muscles

Seated Adductor

Supine Adductor

Assisted Supine Adductor


Medial Thigh Muscles

Assisted Supine Abductor - Long Lever


Posterior Hip Muscles

Supine Gluteus

Assisted Supine Gluteus


Anterior Hip Muscles

Kneeling Hip Flexor - Iliacus Focus


Anterior Trunk Muscles

Single Arm Wall Chest


Upper Arm Muscles

Overhead Tricep

Bicep Wall - Short Lever

Foam Rolling Exercises

A. Just Teach It To Me!

A. Just Teach It To Me!

A. Just Teach It To Me!

Arch of Foot - Ball

Both Calves - Roller

One Calf - Roller

Calf - Ball

Double Posterior Thigh - Roller

Single Posterior Thigh - Roller

Posterior Thigh - Ball

Double Anterior Thigh - Roller

Single Anterior Thigh - Roller

Anterior Thigh - Ball

Lateral Thigh - Roller

Lateral Thigh - Ball

Medial Thigh - Roller

Medial Thigh - Ball

Double Posterior Hip - Roller

Single Posterior Hip - Roller

Posterior Hip - Ball

Anterior Hip - Ball

Posterior Trunk - Roller

Posterior Trunk - Ball

Chest - Ball

Upper Back - Ball

Triceps - Roller

Triceps - Ball

Biceps - Roller

Biceps - Ball

B. I Want to Know More

A. Just Teach It To Me!

A. Just Teach It To Me!

Arch of Foot - Ball

Both Calves - Roller

One Calf - Roller

Calf - Ball

Double Posterior Thigh - Roller

Single Posterior Thigh - Roller

Posterior Thigh - Ball

Double Anterior Thigh - Roller

Single Anterior Thigh - Roller

Anterior Thigh - Ball

Lateral Thigh - Roller

Lateral Thigh - Ball

Medial Thigh - Roller

Medial Thigh - Ball

Double Posterior Hip - Roller

Single Posterior Hip - Roller

Posterior Hip - Ball

Anterior Hip - Ball

Posterior Trunk - Roller

Posterior Trunk - Ball

Chest - Ball

Upper Back - Ball

Triceps - Roller

Triceps - Ball

Biceps - Roller

Biceps - Ball

C. Highly Technical

A. Just Teach It To Me!

C. Highly Technical

Arch of Foot - Ball

Both Calves - Roller

One Calf - Roller

Calf - Ball

Double Posterior Thigh - Roller

Single Posterior Thigh - Roller

Posterior Thigh - Ball

Double Anterior Thigh - Roller

Single Anterior Thigh - Roller

Anterior Thigh - Ball

Lateral Thigh - Roller

Lateral Thigh - Ball

Medial Thigh - Roller

Medial Thigh - Ball

Double Posterior Hip - Roller

Single Posterior Hip - Roller

Posterior Hip - Ball

Anterior Hip - Ball

Posterior Trunk - Roller

Posterior Trunk - Ball

Chest - Ball

Upper Back - Ball

Triceps - Roller

Triceps - Ball

Biceps - Roller

Biceps - Ball

Static Stretches

A. Just Teach It To Me!

A. Just Teach It To Me!

A. Just Teach It To Me!

Posterior Lower Leg Muscles

Split Stance Standing Calf - Gastrocnemius Focus

Split Stance Standing Calf - Soleus Focus

Wedge Standing Calf

Seated Calf

Assisted Seated Calf

Supine Calf

Assisted Supine Calf


Anterior Lower Leg Muscles

Standing Shin

Assisted Standing Shin

Seated Shin

Assisted Seated Shin


Posterior Thigh Muscles

Assisted Standing Hamstring

Standing Hamstring

Seated Double Hamstring

Assisted Seated Double Hamstring

Seated Single Hamstring

Assisted Seated Single Hamstring

Supine Hamstring

Assisted Supine Hamstring


Anterior Thigh Muscles

Standing Quadricep

Assisted Standing Quadricep

Side Lying Quadricep

Assisted Side Lying Quadricep

Prone Quadricep

Assisted Prone Quadricep


Lateral Thigh Muscles

Standing Adductor

Seated Adductor

Supine Adductor

Assisted Supine Adductor


Medial Thigh Muscles

Standing Abductor

Seated Abductor - Long Lever

Seated Abductor - Short Lever

Supine Abductor - Long Lever

Assisted Supine Abductor - Long Lever

Supine Abductor - Short Lever


Posterior Hip Muscles

Free Standing Gluteus

Assisted Free Standing Gluteus

Supported Standing Gluteus - Long Lever

Supported Standing Gluteus - Short Lever

Seated Double Gluteus

Assisted Seated Double Gluteus

Seated Single Gluteus - Long Lever

Seated Single Gluteus - Short Lever

Assisted Seated Single Gluteus - Long Lever

Supine Gluteus

Assisted Supine Gluteus


Anterior Hip Muscles

Standing Hip Flexor - Iliacus Focus

Standing Hip Flexor - Psoas Focus

Kneeling Hip Flexor - Iliacus Focus

Kneeling Hip Flexor - Psoas Focus


Posterior Trunk Muscles

Standing Spinal Flexion

Seated Spinal Flexion

Kneeling Spinal Flexion

Kneeling Spinal Flexion with Rotation

Supine Spinal Flexion

Shoulder Horizontal Adduction


Anterior Trunk Muscles

Standing Shoulder Flexion

Supine Shoulder Flexion

Shoulder Horizontal Abduction

Assisted Shoulder Horizontal Abduction

Single Arm Wall Chest


Lateral Trunk Muscles

Standing Spinal Lateral Flexion

Seated Spinal Lateral Flexion

Kneeling Spinal Lateral Flexion


Upper Arm Muscles

Overhead Tricep

Overhead Tricep Wall

Assisted Overhead Tricep

Arm Across Body

Bicep Wall - Long Lever

Bicep Wall - Short Lever


Forearm Muscles

Wrist Flexion

Assisted Wrist Flexion

Wrist Extension

Assisted Wrist Extension


Posterior and Lateral Neck Muscles

Chin to Chest

Assisted Chin to Chest

Ear to Shoulder

Assisted Ear to Shoulder

Ear to Shoulder with Rotation

B. I Want to Know More

A. Just Teach It To Me!

A. Just Teach It To Me!

Posterior Lower Leg Muscles

Split Stance Standing Calf - Gastrocnemius Focus

Split Stance Standing Calf - Soleus Focus

Wedge Standing Calf

Seated Calf

Assisted Seated Calf

Supine Calf

Assisted Supine Calf


Anterior Lower Leg Muscles

Standing Shin

Assisted Standing Shin

Seated Shin

Assisted Seated Shin


Posterior Thigh Muscles

Assisted Standing Hamstring

Standing Hamstring

Seated Double Hamstring

Assisted Seated Double Hamstring

Seated Single Hamstring

Assisted Seated Single Hamstring

Supine Hamstring

Assisted Supine Hamstring


Anterior Thigh Muscles

Standing Quadricep

Assisted Standing Quadricep

Side Lying Quadricep

Assisted Side Lying Quadricep

Prone Quadricep

Assisted Prone Quadricep


Lateral Thigh Muscles

Standing Adductor

Seated Adductor

Supine Adductor

Assisted Supine Adductor


Medial Thigh Muscles

Standing Abductor

Seated Abductor - Long Lever

Seated Abductor - Short Lever

Supine Abductor - Long Lever

Assisted Supine Abductor - Long Lever

Supine Abductor - Short Lever


Posterior Hip Muscles

Free Standing Gluteus

Assisted Free Standing Gluteus

Supported Standing Gluteus - Long Lever

Supported Standing Gluteus - Short Lever

Seated Double Gluteus

Assisted Seated Double Gluteus

Seated Single Gluteus - Long Lever

Seated Single Gluteus - Short Lever

Assisted Seated Single Gluteus - Long Lever

Supine Gluteus

Assisted Supine Gluteus


Anterior Hip Muscles

Standing Hip Flexor - Iliacus Focus

Standing Hip Flexor - Psoas Focus

Kneeling Hip Flexor - Iliacus Focus

Kneeling Hip Flexor - Psoas Focus


Posterior Trunk Muscles

Standing Spinal Flexion

Seated Spinal Flexion

Kneeling Spinal Flexion

Kneeling Spinal Flexion with Rotation

Supine Spinal Flexion

Shoulder Horizontal Adduction


Anterior Trunk Muscles

Standing Shoulder Flexion

Supine Shoulder Flexion

Shoulder Horizontal Abduction

Assisted Shoulder Horizontal Abduction

Single Arm Wall Chest


Lateral Trunk Muscles

Standing Spinal Lateral Flexion

Seated Spinal Lateral Flexion

Kneeling Spinal Lateral Flexion


Upper Arm Muscles

Overhead Tricep

Overhead Tricep Wall

Assisted Overhead Tricep

Arm Across Body

Bicep Wall - Long Lever

Bicep Wall - Short Lever


Forearm Muscles

Wrist Flexion

Assisted Wrist Flexion

Wrist Extension

Assisted Wrist Extension


Posterior and Lateral Neck Muscles

Chin to Chest

Assisted Chin to Chest

Ear to Shoulder

Assisted Ear to Shoulder

Ear to Shoulder with Rotation

Highly Technical

A. Just Teach It To Me!

Highly Technical

Posterior Lower Leg Muscles

Split Stance Standing Calf - Gastrocnemius Focus

Split Stance Standing Calf - Soleus Focus

Wedge Standing Calf

Seated Calf

Assisted Seated Calf

Supine Calf

Assisted Supine Calf


Anterior Lower Leg Muscles

Standing Shin

Assisted Standing Shin

Seated Shin

Assisted Seated Shin


Posterior Thigh Muscles

Assisted Standing Hamstring

Standing Hamstring

Seated Double Hamstring

Assisted Seated Double Hamstring

Seated Single Hamstring

Assisted Seated Single Hamstring

Supine Hamstring

Assisted Supine Hamstring


Anterior Thigh Muscles

Standing Quadricep

Assisted Standing Quadricep

Side Lying Quadricep

Assisted Side Lying Quadricep

Prone Quadricep

Assisted Prone Quadricep


Lateral Thigh Muscles

Standing Adductor

Seated Adductor

Supine Adductor

Assisted Supine Adductor


Medial Thigh Muscles

Standing Abductor

Seated Abductor - Long Lever

Seated Abductor - Short Lever

Supine Abductor - Long Lever

Assisted Supine Abductor - Long Lever

Supine Abductor - Short Lever


Posterior Hip Muscles

Free Standing Gluteus

Assisted Free Standing Gluteus

Supported Standing Gluteus - Long Lever

Supported Standing Gluteus - Short Lever

Seated Double Gluteus

Assisted Seated Double Gluteus

Seated Single Gluteus - Long Lever

Seated Single Gluteus - Short Lever

Assisted Seated Single Gluteus - Long Lever

Supine Gluteus

Assisted Supine Gluteus


Anterior Hip Muscles

Standing Hip Flexor - Iliacus Focus

Standing Hip Flexor - Psoas Focus

Kneeling Hip Flexor - Iliacus Focus

Kneeling Hip Flexor - Psoas Focus


Posterior Trunk Muscles

Standing Spinal Flexion

Seated Spinal Flexion

Kneeling Spinal Flexion

Kneeling Spinal Flexion with Rotation

Supine Spinal Flexion

Shoulder Horizontal Adduction


Anterior Trunk Muscles

Standing Shoulder Flexion

Supine Shoulder Flexion

Shoulder Horizontal Abduction

Assisted Shoulder Horizontal Abduction

Single Arm Wall Chest


Lateral Trunk Muscles

Standing Spinal Lateral Flexion

Seated Spinal Lateral Flexion

Kneeling Spinal Lateral Flexion


Upper Arm Muscles

Overhead Tricep

Overhead Tricep Wall

Assisted Overhead Tricep

Arm Across Body

Bicep Wall - Long Lever

Bicep Wall - Short Lever


Forearm Muscles

Wrist Flexion

Assisted Wrist Flexion

Wrist Extension

Assisted Wrist Extension


Posterior and Lateral Neck Muscles

Chin to Chest

Assisted Chin to Chest

Ear to Shoulder

Assisted Ear to Shoulder

Ear to Shoulder with Rotation

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