Name | Difficulty | Body Part | Equipment |
ABCs | Easy | Feet, Ankles, Knees | none |
Banana Stretch | Easy | Lower Back, Hip | none |
Banded Inversion/Eversion | Medium | Knee,Lower leg/Foot | band or cable |
Big Toe Flexion/Extension | Medium | Lower eg/Foot | none |
Chest Stretch | Medium | shoulder, Mid Back, Arms | none |
Clam | Easy | Lower Back, Core, Hip, Knee, Lower leg/Foot | none |
Copenhagen Lift | Hard | Hips, Knees, Lower Back, Core, Shoulder | chair, bench, or box |
Deadlift | Hard | Hip, Knees, Lower leg/Feet, Lower Back, Core, Mid Back | weight or band resistance optional |
Downward Dog | Medium | Hip, Knees, Lower leg/Feet, Lower Back, Core, Mid Back | none |
Drawing In | Easy | All | none |
Eagle Stretch | Medium | Shoulders, Arms | broomstick or dowel optional |
Fulcrum Extension | Easy | Neck, Mid Back, Lower Back, Shoulder | chair, towel, or roller required |
Fulcrum Rotation | Easy | Mid Back, Lowr Back, Shoulder, Neck, Arms | towel or roller optional |
Head Retraction | Easy | Neck, Mid Back, Shoulder, Arms | none |
Heel Raises | Medium | Hip, Knee, Lower leg/Foot | step or ledge optional |
Hip Thrust | Medium | Hip, knee, Lower leg/Foot | weight or band resistance optional |
Kneeling Hip Stretch | Medium | Lower Back, Hip, Knee, Lower leg/Foot | none |
Kneeling Leg Stretch | Medium | Lower Back, Hip, Knee, Lower leg/Foot | none |
Massage Ball for Upper Body | Medium | Neck, Mid Back, Shoulder, Arms, Lowr Back | ball |
Myofascial Release for Lower Body | Easy | Lower Baack, Hips, Knees, Lower leg/Foot | ball or roller required |
Neck Stretch | Easy | Neck, Mid Back, Shoulder, Arms | none |
Reverse Lunge | Hard | Lower Back, Core, Hip, Knee, Lower leg/Foot | weight or band resistance optional |
Roll Down | Easy | Lower Back, Hip, Knee, Lower leg/foot | none |
Seated Pelvic Tilt | Easy | All | none |
Shoulder Retraction | Medium | Core, Neck, Mid Back, Shoulder, Arms | none |
Single-Arm Row | Medium | Mid Back, Core, Shoulder, Neck, Arms | |
Single-Leg RDL | Hard | Lower Back, Core, Hip, Knee, Lower leg/Foot | weight or band resistance optional |
Sleeper Stretch | Easy | Shoulders, Arms | none |
Split Squat | Hard | Lower Back, Core, Hip, Knee, Lower leg/Foot | weight or band resistance optional |
Standing Pelvic Tilt | Medium | All | none |
Stationary Lunge | Medium | Lower Back, Core, Hip, Knee, Lower leg/Foot | weight or band resistance optional |
Supinated Arm Extension | Hard | Arms, Shoulders, Mid Back | weight or band resistance required |
Supine Diaphragmatic Breathing | Easy | All | none |
Supine Pelvic Tilt | Medium | All | none |
TYI | Medium | Neck, Mid Back, Shoulder, Arms, Lowr Back | none |
Wall Posture Stretch | Medium | Neck, Mid Back, Shoulder, Arms, Lowr Back | none |
Wall Squat | Hard | Lower Back, Core, Hip, Knee, Lower leg/Foot | none |