04

Stretch the Tight

9 exercises

The short, overactive muscles that pull you out of line. Ease in, breathe out, never force — a tight muscle switched on will always veto its weak opposite, so this comes before strengthening.

Upper Trap + Levator Stretch

Upper Trap + Levator Stretch

Upper 3 × 10 · hold 15s each side

Lengthens upper trapezius & levator scapulae (tight)

Hand over the head, let its weight ease the ear toward the shoulder. Turn the head slightly and repeat to reach the levator.

Movement for Life
Child's Pose

Child's Pose

Upper Hold 30s × 3

Lengthens lats & spinal extensors; decompresses

Kneel, sit back toward the heels and reach the arms long, forehead to the mat.

Clearbrook
SCM Stretch

SCM Stretch

Upper Hold 30s × 3 · each side

Lengthens the sternocleidomastoid (tight — a prime forward-head muscle)

Tuck the chin, turn toward the tight side, tilt away and look up only slightly; use your hand to ease a little deeper. Keep it gentle and brief — stop if you feel dizzy or lightheaded.

PostureDirect
Hip Flexor / Iliopsoas Stretch — step 1 of 2Hip Flexor / Iliopsoas Stretch — step 2 of 2

Hip Flexor / Iliopsoas Stretch

Lower Hold 30s × 2–3 · both sides

Eases the iliopsoas / front-hip tension (one contributor to the forward-tilt pattern)

Half-kneel. Squeeze the glute and tuck the tailbone under (12-o'clock pelvis), then ease the hips forward. Stay tall — feel it at the front of the hip, not the low back.

Moore
Rectus Femoris Stretch

Rectus Femoris Stretch

Lower Hold 10–15s × 3 · both sides

Lengthens rectus femoris (tight quad that tilts the pelvis)

Rear foot up on a chair (hold a wall for balance), knee bent. Tuck the pelvis (squeeze glute + abs) and stand tall until the front thigh stretches. Easier version: stand and pull your ankle toward your glute with the same pelvic tuck.

Moore
Tensor Fasciae Latae Stretch — step 1 of 2Tensor Fasciae Latae Stretch — step 2 of 2

Tensor Fasciae Latae Stretch

Lower Hold 30s × 2–3 · both sides

Lengthens TFL / IT-band (tight)

From the hip-flexor lunge, externally rotate the down leg, keep the tailbone tucked, then side-bend the trunk away from the hip.

Moore
Quadratus Lumborum Stretch

Quadratus Lumborum Stretch

Lower Hold 10–15s × 3 · both sides

Lengthens QL / lateral low back (tight)

Side-lying, top leg hanging off the edge, top arm reaching overhead — let gravity open the side of the low back.

Moore
Piriformis Stretch (Figure-4)

Piriformis Stretch (Figure-4)

Lower Hold 30s × 2–3 · both sides

Lengthens piriformis / deep hip rotators

On your back, cross the ankle over the opposite knee and pull that thigh toward the chest until the outer hip stretches.

Moore
Hip Adductor (Butterfly)

Hip Adductor (Butterfly)

Lower Hold 10–15s × 3–4

Lengthens inner-thigh adductors

Sit tall against a wall, soles together, and let the knees drop open — ease them lower each rep without pushing with the hands.

Moore