Head and Neck: Hold each stretch for 2-3 min. per side


  • The red dots indicate the referral pain areas when this muscle gets tight.  It can be affected by forward head posture, which lots of us have due to our massive amounts of technology and sitting at desks.


Screen Shot 2015-11-30 at 1.33.06 PM Screen Shot 2015-11-30 at 1.33.36 PM Screen Shot 2015-11-30 at 1.33.52 PM


One of the major culprits in headaches and shoulder pain.  Also affected by forward head posture.  When you hold this stretch, make sure your opposite shoulder stays down and that you do not rotate your torso to the same side that you are taking your head.  Keep your shoulders square.






Screen Shot 2015-11-30 at 1.35.14 PM Screen Shot 2015-11-30 at 1.37.58 PM


Shoulders: Hold each position for 1-2 minutes

Screen Shot 2015-11-30 at 1.45.11 PM Screen Shot 2015-11-30 at 1.45.00 PM


  • Lacrosse Ball BOTH the tops and bottoms of the forearms to release the muscles that control you fingers. Roll the ball all the way up to the elbows and down into the wrists.
  • With the stretch of the wrist, go both ways, make sure the thumbs are involved, and prevent those elbows from flaring out.

Screen Shot 2015-11-30 at 1.50.22 PM Screen Shot 2015-11-30 at 1.50.32 PM

Low Back/Hips: Hold 3-5 minutes each side

This QL stretch is one of the best for CrossFit athletes.  We do so much stabilization work that these muscles are usually very tight on us.  Spread the legs apart and reach the arm up and over the head to try and reach the foot.  The KEY COMPONENT is to make sure the top shoulder is stacked over the bottom shoulder.  So think, chest open or heart facing the wall in front of you.  If the top arm is blocking your heart, or is down in front, this won’t work right.  This care bare stare.. don’t block the light!


Screen Shot 2015-11-30 at 1.53.11 PM

Maybe do this one in the privacy of your own home.  Works even better when you feet are up against a wall so that you can really sit back into it.  She is pretty flexible, so just spread the knees out as far apart as you can handle and then sink the hips back and down.

Screen Shot 2015-11-30 at 1.54.43 PM

Another one of my fav’s.  Start by laying flat on your back.  Take the feet apart and the knees will fall in together.  Use one foot to apply leverage and try to work the knee down to the floor.  You will feel this in the outside of your hip.  KEY COMPONENT HERE is to make sure the hips and lower back DO NOT roll off the ground.  The guy in the photo is letting that happen a little bit, so watch out for it on yourself.


Screen Shot 2015-11-30 at 1.55.35 PM

Knees/Ankles: 3-5 minutes each side

  • Sticking with the classics.  Foam roll or lacrosse ball on the shins and calves.

Screen Shot 2015-11-30 at 2.02.16 PM Screen Shot 2015-11-30 at 2.02.40 PM

Toes: Hold 1-2 minutes

  • Must be done with shoes off in order to be effective.  Start on all fours. Curl the toes under.  Slowly sit back and see what your toes and feet can handle.

Screen Shot 2015-11-30 at 2.04.12 PM

Leave a Comment