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Begin this stretch standing with your legs spread wide and both feet pointed forward. While keeping your trunk straight and maintaining good posture, slowly shift your weight away from the side to be stretched and keep the stretching leg straight. Repeat this for the specified amount of sets and repetitions.

Begin this stretch by having the athlete lay on their back on a table with their shoulder off of the table and arm at their side. The assisting professional will grasp the arm at the wrist and above the elbow and will push the shoulder into extension while keeping the elbow flexed at 90 degrees. A firm stretch of the front of the shoulder should be reached at the tolerance of the athlete and held for less than 1 second. At this point the athlete will push into the firm resistance of the professional just above the elbow. The arm is allowed to advance back to the start position over 3 seconds. Repeat this 3 times.

Begin this stretch by having the athlete lay on their back on a table with their shoulder off of the table and arm at their side. The assisting professional will grasp the arm at the wrist and above the elbow and will push the shoulder into extension while keeping the elbow extended. A firm stretch of the front of the shoulder should be reached at the tolerance of the athlete and held for less than 1 second. At this point the athlete will push into the firm resistance of the professional. The arm is allowed to advance back to the start position over 3 seconds. Repeat this 3 times.

Begin this stretch laying on your back and bend both knees up to your chest. Hug your knees with both arms and slowly pull to increase the stretch in the lower back. Repeat this for the specified amount of sets and repetitions.

Begin this stretch by having the athlete lay on their back on a table with their shoulder off of the table. The assisting professional will grasp the arm at the wrist and the elbow and position the shoulder in 90 degrees of abduction with the elbow flexed at 90 degrees. The professional will start with the shoulder at 0 degrees of rotation and will push the shoulder into external rotation while keeping the shoulder and elbow at 90 degrees. The professional will advance until the athlete first feels the stretch of the shoulder and then holds this for less than 1 second. At this point the athlete will push into the firm resistance of the professional. The arm is allowed to advance back to the start position over 3 seconds. Repeat this 3 times.

Begin this stretch by standing with good posture. Extend one arm out in front of you with the elbow straight and the forearm in a pronated position. Flex your wrist and use your other hand to assist in increasing the stretch. Repeat this for the specified amount of time and repetitions.

Begin this stretch by standing with good posture. Extend one arm out in front of you with the elbow straight and the forearm in a supinated position. Extend your wrist and use your other hand to assist in increasing the stretch. Repeat this for the specified amount of time and repetitions.

Begin this stretch laying on your back and bend both knees up to a hook lying position. Take the leg of the hip to be stretched and cross that leg over the other knee to create a "Figure 4" position. Slowly lift the opposite leg off the ground and grab with both hands behind the thigh. Slowly pull the leg towards the chest to increase the stretch. Repeat this for the specified amount of sets and repetitions.

Begin this stretch by having the athlete lay on their back on a table. The assisting professional will grasp the arm at the wrist and the elbow and position the shoulder into 90 degrees of flexion with the elbow in a resting flexed position. The professional will push the scapula and the upper arm across the front of the body to the other shoulder into Horizontal Adduction. The professional will advance into a firm stretch of the upper back and posterior shoulder at the tolerance of the athlete and hold this for less than 1 second. At this point the athlete will push into the firm resistance of the professional. The arm is allowed to advance back to the start position over 3 seconds. Repeat this 3 times.

Begin this stretch by having the athlete lay on their back on a table with their shoulder off of the table. The assisting professional will grasp the arm at the wrist and the elbow and position the shoulder in 90 degrees of abduction with the elbow flexed at 90 degrees. The professional will start with the shoulder at 0 degrees of rotation and will push the shoulder into internal rotation while keeping the shoulder and elbow at 90 degrees. The professional will advance into a firm stretch of the shoulder at the tolerance of the athlete and hold this for less than 1 second. At this point the athlete will push into the firm resistance of the professional. The arm is allowed to advance back to the start position over 3 seconds. Repeat this 3 times.

Begin this stretch by having the athlete lay on their back on a table with their shoulder off of the table. The assisting professional will grasp the arm at the wrist and the elbow and position the shoulder into 90 degrees of abduction with the elbow flexed at 90 degrees. The professional will now use the web space of their hand and press firmly on the coracoid process of the scapula to keep it from raising off of the table throughout this exercise. The professional will start with the shoulder at 0 degrees of rotation and will push the shoulder into internal rotation while keeping the shoulder and elbow at 90 degrees. The professional will advance into a firm stretch of the shoulder at the tolerance of the athlete and hold this for less than 1 second. At this point the athlete will push into the firm resistance of the professional. The arm is allowed to advance back to the start position over 3 seconds. Repeat this 3 times.

Begin this stretch standing facing the wall. Place your foot on the foam roller or step while keeping your heel on the ground. Turn your foot to angle out about 45 degrees. Keep your knee straight as you lean your hips towards the wall. You can increase the stretch by turning your hips towards the opposite side. Repeat this for the specified amount of sets and repetitions.

Begin this stretch kneeling on the floor, extend one leg out in front of you with the knee bent, bend forward over the knee and place both hands on the ground. Use the inside hand to grab your foot and slowly rotate the leg inward. Then slowly extend your knee until you feel a stretch in the hamstring. Repeat this for the specified amount of sets and repetitions.

Begin this stretch In a quadruped position, place your forearm on the chair above your head. Keep your elbow straight and slowly reach above your head until you feel a stretch in the Latissimus Dorsi muscle. Repeat this for the specified amount of sets and repetitions.

Begin this stretch in a quadruped position, rest one arm on the adjacent chair. Slowly bend your other elbow to allow your shoulders to drop towards the floor until you feel a comfortable stretch. Repeat this for the specified amount of sets and repetitions.

Begin this stretch laying on your back along a foam roller with your knees bent and feet flat on the floor. Raise your arms up to a 90/90 position with your shoulder and elbow. Rest in this position for the specified time. Repeat this for the specified amount of sets and repetitions.

Begin this stretch standing facing the wall. Place your foot on the foam roller or step while keeping your heel on the ground. Turn your foot to angle in about 45 degrees. Keep your knee slightly bent as you lean your hips towards the wall. You can increase the stretch by turning your hips towards the same side. Repeat this for the specified amount of sets and repetitions.

Begin this stretch by laying on your back and rest the back of your head on the foam roller. Rest your arms out in a T position with your palms down. Rest your feet on a chair and keep your hips and knees bent at 90 degrees with your knees and feet hip width apart. Perform a chin glide which causes your head to press into the foam roller and will result in a stretch in the back of your neck. Hold this position for the specified amount of time while diaphragmatically breathing. Repeat this for the specified amount of sets and repetitions.

Begin this stretch by having the athlete lay on their stomach on a table with their arm hanging off of the table. Ask the athlete to place their hand on their lower back. The assisting professional will use one hand to stabilize the athlete's hand on their back. The professional will grasp the elbow and slowly push it towards the floor. The professional will advance into a firm stretch of the shoulder at the tolerance of the athlete and hold this for less than 1 second. At this point the athlete will push into the firm resistance of the professional and is instructed to drive the elbow up to the ceiling as high as they can without moving their trunk. The arm is allowed to advance back to the start position over 3 seconds. Repeat this 3 times.

Begin this stretch kneeling on the floor, extend one leg out in front of you with the knee bent and foot flat on the ground. Keep your back foot dorsiflexed. Rotate your trunk away from the side to be stretched, keep your shoulders high and slowly push your hips forward until you feel a stretch in the front of your hip. Repeat this for the specified amount of sets and repetitions.

Begin this stretch standing facing the wall. Place your foot on the foam roller or step while keeping your heel on the ground. Turn your foot to angle out about 45 degrees. Keep your knee slightly bent as you lean your hips towards the wall. You can increase the stretch by turning your hips towards the opposite side. Repeat this for the specified amount of sets and repetitions.

Begin this stretch kneeling on the floor, extend one leg out in front of you with the knee bent and foot flat on the ground. Keep your back foot dorsiflexed. Rotate your trunk away from the side to be stretched, keep your shoulders high and slowly push your hips forward and at a 45 degree angle to the side until you feel a stretch in the upper-outer corner of the front of your hip. Repeat this for the specified amount of sets and repetitions.

Begin this stretch by having the athlete lay on their back on a table. The assisting professional will grasp the arm at the wrist and the elbow and position the shoulder into 90 degrees of flexion with the elbow in a resting flexed position. At this point the professional will use the heel of their inferior hand to hold the scapula to the table. The professional will then push the upper arm across the front of the body to the other shoulder into Horizontal Adduction. The professional will advance into a firm stretch of the posterior shoulder at the tolerance of the athlete and hold this for less than 1 second. At this point the athlete will push into the firm resistance of the professional. The arm is allowed to advance back to the start position over 3 seconds. Repeat this 3 times.