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Hip & Knee Supine Piriformis Stretch

Hold 30 seconds. 
Repeat 3 repetitions/set. 
Do 2 sets/session. 
Do 1 session/day.

Cross legs with involved leg on top. Gently pull opposite knee toward chest until a comfortable stretch is felt in the buttock/hip area.

Hip & Knee Piriformis Stretch

Hold 30 seconds. 
Repeat 3 times. 
Do 2 session/day.

Cross leg over thigh and place elbow over sotside of knee. Gently stretch buttock muscles by pushing bent knee across body.

Hip & Knee Stretching Hip Flexor Stretch

Hold 30 seconds. 
Repeat 3 times. 
Do 1 session/day.

Slowly push pelvis downward while slightly arching back until stretch is felt on front of hip.

Hip & Knee Stretching Inner Thigh/Groin Stretch

Hold 30 seconds. 
Repeat 3 times. 
Do 1 session/day.

Place heals together and pull feet toward groin until a stretch is felt in groin and inner thigh.

Back Wall Lean Stretch

Hold 30 seconds. 
Repeat 3 repetitions/set. 
Do 1 session/day.

Place arm against wall, gently stretch hips toward wall, with other arm supporting trunk.

Back Lumbar Rotation in  Non-weight bearing

Repeat 10 repetition/sets.
Do 10 sets/session. 
Do 1 session/day.

Slowly rock knees from side to side in a small, pain free range of motion. Allow back to rotate slightly.

Back Mid Back Stretch

Hold 30 seconds. 
Repeat 3 times. 
Do 2 session/day.

  . . . with chest toward floor, reaching forward as far as you can.

Back Single Knee to Chest Stretch

Hold 30 seconds. 
Repeat 3 times on each side.  Do 1 session/day.

Hold one knee in to chest until a comfortable stretch is felt in lower back and buttocks. Repeat with opposite knee.

Back Quadriceps Stretch

Hold 30 seconds. 
Repeat 3 times on each side.  Do 1 session/day.

Pull heel in towards buttocks until a comfortable stretch is felt in the front of thigh.

Back Active Hamstring Stretch

Hold 30 seconds. 
Repeat 3 times on each side. Do 1 session/day.

Support back of thigh behind knee. Starting with knee bent, attempt to straighten knee until a comfortable stretch is felt in back of thigh.

Back Double Knee to Chest Stretch

Hold 30 seconds. 
Repeat 3 times. 
Do 2 session/day.

Pull both knees in to chest until a comfortable stretch is felt in lower back. Keep back relaxed.

Back Mid Back Rotation Stretch

Hold 30 seconds. 
Repeat 3 times on each side.  Do 1 session/day.

Reach to each side as far as you can, keeping chest as low to floor as possible.

Shoulder Inferior Capsule Stretch

Hold 30 seconds. 
Repeat 3 repetitions/set. 
Do 1 session/day.

Gently pull on elbow with opposite hand until a stretch is felt in shoulder.

Shoulder Towel Stretch for Internal Rotation

Hold 30 seconds. 
Repeat 3 repetitions/set. 
Do 1 session/day.

. . . involved arm up behind  . . . by pulling towel upward  . . . uninvolved arm.

Shoulder Scapular Exercises Retraction in Ext. Rotation

Hold 30 seconds. 
Repeat 3 times. 
Do 1 session/day.

With fingers clasped behind hind, pull elbows back while pinching shoulder blades together.

Shoulder Posterior Capsule  Stretch

Hold 30 seconds. 
Repeat 3 repetitions/set. 
Do 1 session/day.

Gently pull on elbow with opposite hand until a stretch is felt in shoulder.