Motion Specific Release

Releasing The Gluteus Maximus 1. Stretching Your Glutes 2. Myofascial Release – Gluteals 3. Hip Raises – 5 Different Versions 4. Theraband – 3 Way Leg Raises 5. Hip Hikes Releasing The Gluteus Medius 1. Stretching Your Glutes 2. Myofascial Release – Gluteals 3. Hip Raises – 5 Different Versions 4. Theraband – 3 Way Leg Raise 5. Hip Hikes Mobilizing The Hip Joint 1. 8 Exercises for Hip Osteoarthritis 2. Releasing the Deep Six 3. Clam Exercises with a Theraband (5 Exercises) 4. Theraband – 3 Way Leg Raises 5. Hip Hikes Releasing The Anterior Hip 1. Stretching the Hip Flexors 2. Myofascial Release of the Adductors 3. Adductors – Myofascial Release with a Ball 4. Clam Exercises with a Theraband (5 Exercises) 5. Pelvic Raises – Beginner to Advanced 6. Flossing the Femoral Nerve 7. Flossing the Obturator Nerve Adductor Abdominal Connection 1. Stretching the Superficial Front Line 2. Releasing the Diaphragm 3. 4-Point Kneeling Exercise – The Bird Dog 4. The Front Plank 5. The Side Plank 6. Flossing the Femoral Nerve 7. Flossing the Obturator Nerve

Releasing The Low Back 1. Cat Camel Stretch – First stretch of the day 2. Myofascial Release with a Foam Roller – The Back Muscles 3. Myofascial Release – With Two Tennis Balls (Thoracic & Lumbar) 4. 4-Point Kneeling Exercise – The Bird Dog 5. A Soft-Tissue Release While in Child’s Pose 6. The Front Plank 7. The Side Plank Increasing Lumbo Pelvic Mobility 1. Cat Camel Stretch – First stretch of the day 2. Myofascial Release with a Foam Roller – The Back Muscles 3. Myofascial Release – With Two Tennis Balls (Thoracic & Lumbar) 4. 4-Point Kneeling Exercise – The Bird Dog 5. The Front Plank 6. The Side Plank The Rectus Abdominus Release 1. Stretching the Superficial Front Line 2. Releasing the Diaphragm 3. The Front Plank 4. The Side Plank Hip Flexor Release 1. Stretching the Hip Flexors 2. Sam’s Daily Five Stretches 3. Hip Raises – 5 Different Versions 4. Thera Band – 3 Way Leg Raises 5. Femoral Nerve – Nerve Flossing 6. Flossing the Obturator Nerve Releasing The Iliopsoas 1. Stretching the Hip Flexors 2. Sam’s Daily Five Stretches 3. Hip Raises – 5 Different Versions 4. Thera Band – 3 Way Leg Raises 5. Femoral Nerve – Nerve Flossing 6. Flossing the Obturator Nerve Releasing The Deep Paraspinals 1. Myofascial Release – With Two Tennis Balls (Thoracic & Lumbar) 2. Cat Camel Stretch – First stretch of the day 3. The Wall Plank 4. 4-Point Kneeling Exercise – The Bird Dog 5. Core Exercise – Front Plank

Releasing The Gluteus Medius 1. Stretching Your Glutes 2. Myofascial Release – Gluteals 3. Hip Raises – 5 Different Versions 4. Theraband – 3 Way Leg Raises 5. Hip Hikes Sciatic, Tibial, Peroneal Nerve Release 1. Nerve Flossing – Spinal Cord and Sciatic Nerve 2. Flossing the Tibial Nerve 3. Peroneal Nerve – Flossing and Tensioning 4. The Deep Six Muscles – Myofascial Release 5. Sam’s Daily Five Stretches Strengthening Exercises – Stage 1 1. 4-Point Kneeling Exercise – The Bird Dog 2. Squat Prep Exercise 3. The Wall Plank Strengthening Exercises – Stage 2 1. Front Plank – Core Exercise 2. The Side Plank – Core Exercise

The Rooster Neck Release 1. PNF Stretching – The Neck 2. Myofascial Release of the Suboccipital Muscles 3. Isometric Neck Exercises Sub Occipital Hair Pull Release 1. PNF Stretching – The Neck 2. Myofascial Release of the Suboccipital Muscles 3. Self Myofascial release of GB20 – Acupuncture Point 4. Isometric Neck Exercises TMJ Protocol

Diaphragmic Release 1. Releasing the Diaphragm 2. Breathing Exercises Speed Healing Releasing The Diaphragm 1. Releasing the Diaphragm 2. Breathing Exercises Speed Healing Upper Back Release 1. Myofascial Release of the Rhomboids 2. 5 Daily Shoulder Mobilization Exercises 3. 4 Cardinal Planes & Circles 4. L’s Shoulder & Upper Back Strengthening 5. T’s – Shoulder & Upper Back Strengthening Releasing Tension In The Upper Back & Shoulders 1. Myofascial Release of the Rhomboids 2. 5 Daily Shoulder Mobilization Exercises 3. PNF Stretching – The Neck 4. 4 Cardinal Planes & Circles 5. L’s Shoulder & Upper Back Strengthening 6. T’s – Shoulder & Upper Back Strengthening The Serratus Anterior Release 1. 5 Daily Shoulder Mobilization Exercises 2. Releasing the Diaphragm 3. Core Exercise – Front Plank 4. The Swiss-Ball Rollout

Releasing Restrictions In The Pectoralis Muscles 1. Chest Stretches – 4 Excellent ways to stretch your chest. 2. 5 Daily Shoulder Mobilization Exercises 3. Myofascial Release of the Pectoral Muscles 4. Dumbbell Bench Press 5. Pushups – Beginner to Advanced 6. Flossing the Spinal Accessory Nerve 7. Flossing the Axillary Nerve The Subscapularis Release 1. Myofascial Release of the Subscapularis Muscle 2. 5 Daily Shoulder Mobilization Exercises 3. Pushups – Beginner to Advanced 4. Flossing the Axillary Nerve Increasing Scapular Mobility 1. Myofascial Release of the Posterior Shoulder 2. Myofascial Release of the Rhomboids 3. 5 Daily Shoulder Mobilization Exercises 4. Flossing the Axillary Nerve 5. Flossing the Spinal Accessory Nerve 6. Flossing the Suprascapular Nerve Increasing Internal & External Shoulder Rotation 1. Myofascial Release of the Posterior Shoulder 2. Myofascial Release of the Pectoralis Muscles 3. 5 Daily Shoulder Mobilization Exercises 4. Flossing the Axillary Nerve 5. Flossing the Spinal Accessory Nerve 6. Flossing the Suprascapular Nerve Exercises For Shoulder Strengthening 1. Single Arm Theraband Row 2. Drawing The Sword – Shoulder Stabilization 3. Rear Deltoid Fly – Theraband 4. Strengthening Internal & External Shoulder Rotation

Increasing Elbow Mobility 1. Pin & Stretch - Golder's & Tennis Elbow 2. Myofascial Release of the Forearm Flexors & Extensors 3. Bicep Curls 4. Tricep Extensions 5. Wrist Curls 6. Median Nerve Flossing Exercises 7. Ulnar Nerve Flossing Exercises 8. Radial Nerve flossing Exercises 9. Releasing The Lateral Epicondyle 10. Releasing The Supinator Muscle 11. increasing Elbow Mobility Releasing The Supinator Muscle 1. Pin & Stretch – Golfer’s & Tennis Elbow 2. Myofascial Release of the Forearm Flexors & Extensors 3. Bicep Curls 4. Tricep Extensions 5. Wrist Curls 6. Median Nerve Flossing Exercises 7. Ulnar Nerve Flossing Exercises 8. Radial Nerve flossing Exercises 9. Releasing the Lateral Epicondyle 10. Releasing the Supinator Muscle 11. Increasing Elbow Mobility Releasing The Lateral Epicondyle 1. Pin & Stretch – Golfer’s & Tennis Elbow 2. Myofascial Release of the Forearm Flexors & Extensors 3. Bicep Curls 4. Tricep Extensions 5. Wrist Curls 6. Median Nerve Flossing Exercises 7. Ulnar Nerve Flossing Exercises 8. Radial Nerve flossing Exercises 9. Releasing the Lateral Epicondyle 10. Releasing the Supinator Muscle 11. Increasing Elbow Mobility Golfer's Elbow Kinetic Chain Release 1. Pin & Stretch – Golfer’s & Tennis Elbow 2. Myofascial Release of the Forearm Flexors & Extensors 3. Bicep Curls 4. Tricep Extensions 5. Wrist Curls 6. Median Nerve Flossing Exercises 7. Ulnar Nerve Flossing Exercises 8. Radial Nerve flossing Exercises

Releasing The Hands 1. Myofascial Release of the Hand 2. Finger Joint Rotation Exercise 3. Building Hand Dexterity 4. Isometric Finger Touch Exercise 5. Wrist Curls 6. Median Nerve Flossing Exercises 7. Ulnar Nerve Flossing Exercises 8. Radial Nerve flossing Exercises Increase Your Hand Dexterity 1. Myofascial Release of the Hand 2. Finger Joint Rotation Exercise 3. Building Hand Dexterity 4. Isometric Finger Touch Exercise 5. Wrist Curls 6. Median Nerve Flossing Exercises 7. Ulnar Nerve Flossing Exercises 8. Radial Nerve flossing Exercises

The Hamstring Release 1. Myofascial Release & Pin and Stretch for the Hamstrings 2. Foam Roller – The Hamstrings 3. Sam’s Daily Five Stretches 4. Deadlifts (Barbell and Dumbbells) 5. Swiss Ball Hamstring Curls 6. Nerve Flossing – Spinal Cord and Sciatic Nerve 7. Flossing the Tibial Nerve 8. Peroneal Nerve – Flossing and Tensioning Releasing The Medial Meniscus 1. Myofascial Release & Pin and Stretch for the Hamstrings 2. Foam Roller – The Hamstrings 3. Knee Injuries – Strengthening the Quadriceps (Acute Stage) 4. Swiss Ball Hamstring Curls 5. Peterson Step Up Exercise (Knee Stability) 6. Nerve Flossing – Spinal Cord and Sciatic Nerve 7. Flossing the Tibial Nerve 8. Peroneal Nerve – Flossing and Tensioning A Pile Squat Release Of The Quadriceps 1. Myofascial Release of the Quadriceps 2. Adductors – Myofascial Release with a Ball 3. Sam’s Daily Five Stretches 4. 6 Great Exercises for Knee Osteoarthritis 5. One Leg Split Squat – Bulgarian Split Squat 6. Build a Better Butt 7. Femoral Nerve – Nerve Flossing 8. Flossing the Obturator Nerve 9. Flossing the Saphenous Nerve The Popliteal Squat Release 1. Myofascial Release & Pin and Stretch for the Hamstrings 2. Foam Roller – The Hamstrings 3. Sam’s Daily Five Stretches 4. Knee Injuries – Strengthening the Quadriceps (Acute Stage) 5. Foot Strengthening Routine – Using a Theraband 6. Nerve Flossing – Spinal Cord and Sciatic Nerve 7. Flossing the Tibial Nerve

Releasing The Medial Shins 1. Myofascial Release of the Shins 2. Myofascial Release of the Calf Muscles 3. Increasing Dorsi Flexion 4. Eccentric Calf Raises & Pulsations 5. Foot Strengthening Routine – Using a Theraband 6. Flossing the Tibial Nerve 7. Peroneal Nerve – Flossing and Tensioning Releasing Calf Muscle Tension 1. Stretching Your Calf Muscles 2. Myofascial Release of the Calf Muscles 3. Increasing Dorsi Flexion 4. Calf Strengthening – Eccentric Calf Raises & Pulsations 5. Foot Strengthening Routine – Using a Theraband 6. Flossing the Tibial Nerve 7. Peroneal Nerve – Flossing and Tensioning

Foot & Ankle Mobility Exercise With Treatment 1. Myofascial Release of the Shins 2. Myofascial Release of the Calf Muscles 3. Increasing Dorsi Flexion 4. Calf Strengthening – Eccentric Calf Raises & Pulsations 5. Foot Strengthening Routine – Using a Theraband 6. Flossing the Tibial Nerve 7. Peroneal Nerve – Flossing and Tensioning Increasing Dorsi Flexion 1. Myofascial Release of the Shins 2. Myofascial Release of the Calf Muscles 3. Increasing Dorsi Flexion 4. Calf Strengthening – Eccentric Calf Raises & Pulsations 5. Foot Strengthening Routine – Using a Theraband 6. Flossing the Tibial Nerve 7. Peroneal Nerve – Flossing and Tensioning