This exercises is great for anyone with a flexed pelvis due to the hamstrings being lengthened and weakened in this dysfunctional position. Most runners or athletes will be quad dominant so this is an effective exercise for these populations.  

This exercise is targeted towards individuals with a flexed pelvic position with lower back pain or hip pain. The higher your feet are placed, the more challenging the exercise. 

For anyone with a flexed pelvis, medial knee pain, or internal rotation of the femur this stretch is for you.   

For anyone who is quadricep dominant, this stretch is for you. Bringing the leg that is on the ball angled more backwards and further down will increase the stretch.  

For anyone lacking thoracic rotation while running, feels stiff with torso rotation, or has a unilateral torso rotation, this is for you.    

For anyone with limited thoracic mobility, shoulder pain, or mid-back pain this is for you.  

For anyone who stands for long periods of time, projects on the coronal plane, has plantar fasciitis or hammer toes this is for you.   

For anyone lacking shoulder mobility or pain with overhead movement this is a great stretch for you.   Desk workers particularly need this stretch. 

For anyone with one hip rotated toward the front when standing still, projection on the coronal plane, an extended pelvis, or suffering from hip or lower back pain this is a great stretch! 

If your adductors are tight and glutes are weak, do this! 

If you have low back pain and/or a flexed pelvis, this stretch will help bring your pelvis back in balance.

You can either use sliders, or paper plates as an replacement. This exercise is targeted for anyone with a flexed pelvis position. Ensure your butt is off the floor and you are utilizing your hamstrings. If you have a flexed pelvis and lower back pain this exercise will be for you.  

This exercise is for anyone demonstrating external rotation of the femur or sciatica like symptoms. The more you lean forward, the more of a stretch you’ll feel.  

With this stretch you can either use a resistance band or rope. With the ankle off the ground, bring the hips forward until a stretch is felt for two seconds, then relax.  

For anyone lacking thoracic rotation while running, feels stiff with torso rotation, or has a unilateral torso rotation this is for you. Make sure to have the palm facing up on the arm pulling away from the wall.  

For anyone lacking thoracic rotation while running, feels stiff with torso rotation, or has a unilateral torso rotation this is for you. Make sure to have the palm facing up on the working arm.  

For anyone with an extended thoracic spine, limited thoracic range of motion, stiff shoulders, or often lifts things overhead, this is a vital stretch.  

For anyone who stands for long periods of time, projects on the coronal plane, has plantar fasciitis or hammer toes this is for you.  

For anyone with an extended thoracic spine, limited thoracic range of motion, stiff shoulders this is a vital stretch.  Swimmers particularly need this stretch. 

For anyone with an extended pelvis, tibial torsion or projection on the coronal plane this is a vital stretch. Alternating contrating with relaxing this will allow for more of a stretch.  

For those with a flexed pelvis due to tight quads, this exercise will lengthen and release the quadraceps

If you have tight "hip flexors" from sitting, running or cycling, this will help lengthen your iliopsoas.