NECK 1. CARS: Neck 2. PAILs/RAILs: Neck (Cervical Spine) 3. Neck Pain Treatment SHOULDERS 1. CARs: Shoulder 2. CARS: Scapular 3. Prayer Stretch 4. Scapular Retractions 5. PAILs/RAILs: Shoulders Behind the Back 6. PAILs/RAILs: Overhead Shoulder Flexion 7. PAILs/RAILs: Sleeper Stretch 8. PAILs/RAILs: Shoulder at 90 Degree Internal Rotation 9. Superior Anterior Middle Shoulder Capsule Stretch ELBOWS 1. CARs: Elbow 2. PAILs/RAILs: Elbow WRISTS 1. CARs: Wrist 2. PAILs/RAILs: Wrist 3. Forearm, Wrist, and Thumb Stretches UPPER BACK (Thoracis Spine) 1. CARs: Upper Back (Thoracic Spine) 2. Thoracic Extension with Foam Roller 3. Open Book 4. PAILs/RAILs: Thoracic Twist with Foam Roller 5. Upward Facing Dog 6. Foam Roller on Thoracic Cage LOWER BACK (Lumbar Spine) 1. CARs: Lower Back (Lumbar Spine) 2. Lumbar Rotations 3. Supine Spinal Twist 4. The How to on Downward and Upward Dog Yoga Positions CORE (Abdominals) 1. Bird Dog 2. Front & Side Planks 3. Heel Taps 4. Dead/Dying Bug 5. Diaphragm Breathing 6. Diaphragm Test 7. Tennis Ball Release of Ribs HIPS 1. CARs: Hips in Supine Position 2. CARs: Hips in Quadruped Position 3. CARs: Hips in Standing Position 4. Standing Hip Flexor Stretch 5. Seated Hip Capsule Stretch 6. Standing Hamstring Stretch 7. The Frog Hip Stretch 8. The Butterfly Hip Stretch 9. Piriformis Stretch 10. Hip Flexor and Hamstring Stretches 11. Hurdler Stretch 12. Pelvic Tilt 13. PAILs/RAILs: 90/90 Hips 14. 4-Way Hip Tubing Exercise 15. Anterior Hips Stretch for Pulled Hamstring 16. Hip Abductor or Gluteus Medius Stretch 17. Hamstring Stretches with a Neutral Spine 18. Groin Stretches from Front to Back 19. Hip-Trunk Rotation Stretches Progression KNEES 1. CARs: Knee https://www.youtube.com/watch?v=hJWzU83MQEI&list=PL7wi4ByetN-Bg0uRasJ0UDQEkthhANi2z&index=10 2. PAILs/RAILs: Knee Seated Floor https://www.youtube.com/watch?v=t7e1DBOnytc&list=PL7wi4ByetN-Du2sBnyZ8l-yZa-LQCZFIg&index=10 3. PAILs/RAILs: Knee Capsule Seated in Chair https://www.youtube.com/watch?v=fBM97B11Y7Y&list=PL7wi4ByetN-Du2sBnyZ8l-yZa-LQCZFIg&index=2 ANKLE 1. CARs: Ankle https://www.youtube.com/watch?v=zi6BMrR8wTg&list=PL7wi4ByetN-Bg0uRasJ0UDQEkthhANi2z&index=2&t=11s 2. PAILs/RAILs: Ankle https://www.youtube.com/watch?v=ta1Qd1oQBRM&list=PL7wi4ByetN-Du2sBnyZ8l-yZa-LQCZFIg&index=14 FOOT 1. Toe Yoga 2. Plantar Fasciitis, Foot, Calf, Heel, Achilles, Ankle, Neuropathy, and Toe Pain 3. Stop Foot Pain
