Exercises
Neck Stretches
Massage and Stretching exercises for Omohyoid and Scalenes with Nerve Adhesion – Sometimes the Supra Clavicular Nerves will become bound by fascia with the muscle tissue of the Scalenes and the Omohyoid.
Shoulder Stretches
Breaking down adhesions in the Coracobrachialis with fixed arm Elbow Rotations – If you have trouble getting the palm of your hand behind your back then your tendons are probably tight at the front of your shoulder.
Thoracic Extension Exercises
Brugger Stretch – great for stretching out the pectoralis muscles and the flexor tendons in the arm. Also great for strengthening mid-back (thoracic muscles).
Hip Flexor
2 Hip Flexor Stretches – Hip Flexors can get tight if you sit for long periods at work or if you drive for a living. Tight hip flexors inhibit hip extension, and can cause the pelvis to go into an anterior tilt.
Slump Stretch
Sometimes the sciatic nerve becomes entwined between fascia and dysfunctional muscle tissue. A great stretch to unwind the nerve from fascial restrictions is the Slump Stretch.
Gluteal Stretches
Tightness in the Glute Max can cause external rotation of the femur. Tightness and dysfunction in the Glute medius is common due to overuse, as it is a hip stabiliser.
Adductor Stretches
Adductor, Gracilis, Sartorius, Vastus medialis and inside of Thigh roller stretches – If you suffer with fascial adhesions in your adductor muscles, gracilis, vastus medialis, sartorius, semimembranosus or semitendinosus muscles, then try some side lying stretches using a foam roller (or larger massage ball).
Calf Stretches
3 Types of Calf and Achilles Tendon Stretch – Taking the toes into dorsi-flexion will accentuate the calf stretch, lengthening the achilles tendon, breaking down adhesions and realigning muscle fibres.
