Belly-breathing fills your lungs fully, slows your breathing rate, and helps you relax.
Belly-breathing fills your lungs fully, slows your breathing rate, and helps you relax.
- Place one hand on your belly just below the ribs and the other hand on your chest. You can do this while standing, but it may be more comfortable while you are lying on the floor with your knees bent.


- Take a deep breath through your nose. As you inhale, let your belly push your hand out. Keep your chest still.
- As you exhale through pursed lips as though you were whistling, feel your hand go down. Use the hand on your belly to help you push all the air out. Take your time exhaling.
- Repeat these steps 3 to 10 times. Take your time with each breath.
Belly-breathing helps you engage your deep inner core muscles for improved core stability.
Belly-breathing can be progressed to varying positions and activities to challenge your breathing
- Lying flat
- Sitting
- Quadruped position-on hands and knees
- ½ kneeling position-kneeling down on 1 knee with the other knee out in front of you
- Standing

Pelvic Tilt
- Lie on your back with your knees bent, feet flat on the floor
- Keep your head, neck, and shoulders relaxed
- Draw your belly button towards your spine to flatten your
- lower back against the floor or bed
- Hold for 10 seconds and then relax
- Repeat 5-10 times
- Perform 1-2 times per day
Beginner Lower Abdominal Strengthening
- Lie on your back with your knees bent, feet flat on the floor
- Keep your head, neck, and shoulders relaxed
- Place 1-2 pillows under your feet
- Contract your abdominals by pulling your belly button to your spine and flattening your back
- Slowly lift leg up, keeping your abdominals tight and head, neck, and shoulders relaxed, hold for 3 seconds
- Reminder: Do Not put force through the opposite leg that is supporting you
- Slowly return the foot back to the pillow, keeping abdominals tight
- Then relax your abdominals
- Complete the above sequence on the other side
- Repeat 5-10 times per side
- Perform 1-2 times per day
- Progress by taking the pillow out and performing the above exercise with the feet starting on the floor
- Deep breathing all the way down the spine and into the pelvic region expanding the breath into the back and sides of the ribcage.
- Abdominals properly pulled in by drawing the belly button towards the spine so that they provide a supportive corset for the whole trunk.
- Knowing how to breathe while keeping the abs contracted gives us extra support throughout movements and exercise.
- Being able to perform lateral/ribcage breathing as well as diaphragmatic/belly breathing will increase your overall breathing capacity and body awareness.
- Use while lying down, standing, or sitting so that your expanded ribcage can help support the weight of the upper body and minimize pressure on parts below.

- Practice ribcage breathing first lying on your back with your knees bent, then progress to a seated position with feet and legs spaced comfortably apart. Place your hands at both sides of the ribcage with fingers in front and thumbs at the back. Slowly inhale (breathing in) and let your ribcage expand out to the sides and towards the back and then slowly exhale (breathing out) letting your ribcage relax and move down and in. DO NOT hold your breath! Draw the abdominal muscles in to the waist pulling your button towards your spine.
- Hyperventilation is possible if this breathing exercise is done too many times continuously, so normal breathing should be resumed after 3 or 4 deep breaths before repeating.
Pectoralis
Front of shoulder treatment
- Sit buttocks back onto heels
- Let toes relax
- Let arms reach forward and stretch
- Let head rest down on bed or floor
- Perform deep breathing as you relax all muscles throughout your body for 2–5 minutes.
IF YOU STILL HAVE TIGHTNESS AT THE BASE OF YOUR HEAD -PROCEED WITH THE FOLLOWING.

Shell Stretch – Prayer Stretch
for hips, shoulders, & back
- Sit buttocks back onto heels
- Let toes relax
- Let arms reach forward and stretch
- Let head rest down on bed or floor
- Perform deep breathing as you relax all muscles throughout your body for 2–5 minutes.

Treatment Of The Occiput
Base of head
- Lie on back with pillow under mid-back, small to no pillow under head & neck; or sit on couch or lie on bed and let head hang off the edge.
- Feel for tightness or tenderness at top of neck & base of head
- Turn head in opposite direction away from the tight/tender area.
- Feel for decreased tension and tenderness
- Find the position of most comfort
- Rest in that position for 2 to 10 minutes

Take your time. Small adjustments can make a big difference.
Breathe & relax all muscles of the body.
Remember to move slowly after each position.
Perform exercises 2x daily preferably in morning and evening while in bed.
Upper Chest/Sternum
Treatment of neck & back pain tightness
- Sitting: Palpate point midline on the sternum/chest plate.
- Slowly slump in the chair, gently folding your body over the point until the tenderness diminishes.
- Find the position of greatest comfort and relax while supported in this position for at least 2-minutes.
- Slowly move out of position.
- Repeat 2x daily.

Lower Back & Hip Pain & Tightness
- Lying On your back: locate tightness or tenderness on the front hip or belly area.
- Place feet and lower legs on top of a laundry basket, sofa, or chair.
- Move knees to the right – and feel for decreased tension & tenderness in the hip/belly area.
- Rest in this position for 2 to 10-minutes, breathing and relaxing all the muscles throughout your body.
- Repeat in the following positions – moving very slowly after each position:
• knees to left
• knees together
• knees apart with ankles crossed
- Roll to your side if able and perform prayer/shell stretch then stand up slowly
- Perform 2x daily – preferably morning & evening when you are not in a hurry and able to relax.

Woe Is Me
Treatment of the upper trapezius-right side
- Lying on your back or reclined with head and neck supported
- Bring your right ear towards your right shoulder
- Place the back of your right hand on the forehead or above the head
- Adjust and support the elbow until the least amount of tension and tightness is felt in the upper trapezius muscle
- You could try this lying on your stomach as well
- Switch your arm and move your head to the opposite direction to treat the left side
- Rest in this position for 2 minutes minimum

Front Side of the Neck
Scalenes/SCM
- Flex your neck with a pillow folded over, side bend (ear to the shoulder) towards the tender point and rotate the head(turn nose) to the opposite side
- Shrug your shoulder up towards the ear
- Rest in this position for 2 minutes minimum

Statue Of Liberty
Treatment of the shoulder blade area-right side
- Lying on your back with your right arm out to the side like the statue of liberty
- Place pillows under the elbow and arm until tension is decreased behind the shoulder blade area
- Rest in this position for 2 minutes minimum

Swimmer
Treatment of right mid-back & between shoulder blades & hips
- Adjust this position as needed to obtain optimal comfort
- Lying on your stomach with head turned to the left
- place left arm along your side or behind back (like you are tucking in your shirt)-whatever feels the best & place a pillow/ towel roll under left shoulder
- Place right arm up alongside of your ear or head. You can put right hand under forehead if it feels better.
- Legs apart with feet hanging over bottom of bed
- Rest in this position for 2-minutes minimal – up to 10-minutes is okay – breathing & relaxing all muscles throughout the body
- 2x daily preferably in morning & evening while in bed
- Perform on both sides for optimal healing & muscle relaxation & balance

The Confused Swimmer
Treatment of the mid to lower back & shoulder blade & hips
- Adjust this position as needed to obtain optimal comfort
- Lying on your stomach with head turned to the left
- Place pillow or towel roll under left shoulder and chest
- Place left arm up alongside of your ear or head and reach to stretch arm away from shoulder blade (you can put left hand under forehead if it feels better).
- Place right arm along your side or behind back (like you are tucking in your shirt)-whatever feels the best
- Legs apart with feet hanging over bottom of bed
- Rest in this position for 2-minutes minimal – up to 10-minutes is okay – breathing & relaxing all muscles throughout the body

Neck Treatment
Both Arms Over The Pillow
Treatment of neck & upper back
- Lying on stomach
- Place pillow or towel roll under chest to create extension in the upper to middle back
- Raise arms up over the pillow
- Turn head to the right and rest for 2-minutes
- Slowly lift head with hands and turn head to left and rest for 2-minutes
- Breath and relax all muscles of body

Position: Sitting on the ball
- Deep Breathing- hands on sides of ribs, cleansing breath in through nose, exhale out mouth. 10 times
- Pelvic Rock 1- rock forward arching your back, then back, flattening your back. Repeat 10 times
- Pelvic Rock 2- rock side to side breathing naturally, finding your own rhythm. Repeat 10 times
- Pelvic Bowl/Circles- rock forward, to side, back, to other side, using your abdominals. Repeat 10-30 times in both directions
- Posture Lift- hands on top of head, raise crown of head into hands with resistance, hold for 5 counts, and relax for 5 counts. Repeat 3 times.
- Neck Stretches- chest up, shoulders back and tighten abdominal muscles Side Bend-bring ear to shoulder while looking straight ahead, hold for 10-20 sec. Repeat 3 times each side. Rotation-turn head to right, hold for 20-30 sec. Repeat 3 times each side.
- Chest Stretch- sit on ball then walk feet out until chest and head rest on ball keeping chin tucked in. Keep buttocks lifted up and tighten abdominals keeping lower back flat. Move arms above head and hold 10-20 sec. Repeat 3-10 times. Bend shoulders and arms to 90 degrees and move arms back holding for 2-10 sec then bring forearms and elbows together. Repeat 3-10 times *BE CAREFUL WITH EXERCISE 7 ESPECIALLY IF YOU HAVE NECK PROBLEMS
- Knee Extensions- with fists squeezed between knees straighten knee, hold for 10 sec and slowly lower. Repeat 10-30 times each leg.
- Knee Lifts-marching movement 10-30 times each leg – swing arms while marching- 3 min
- Bounce on Ball- controlled bounces, 2-20 min
- Hip Flexor Stretch-kneel on left knee with ball in front of left hip and right foot next to ball. Maintain neutral pelvis as you lean forward holding for 20-30 sec. Repeat 3 times each side
Position: Lying on back, feet on ball, or floor to Concentrate on core muscles
Use caution if you have neck pain, osteoporosis, or are pregnant
- Deep Breathing- same as before, only this time bring belly button towards spine and pelvic floor upsqueezing your bowel and bladder control muscles. Hold pelvic floor up on inhalation and relax on exhalation. Do until tired.
- Pelvic Bowl/Circles- starting at tail bone, allow each vertebrae to drop down along the floor. Pelvic rock forward and backwards again, breathing in as you raise up and exhale as you flatten out. Use pelvic floor muscles. Then switch to side to side then in a circle- 30 times for each movement.
- Tummy Tightening (on hands and knees)- inhale to prepare when relaxed, then exhale as you pull belly button towards spine trying to maintain a neutral pelvis, hold for 10 counts. Repeat 10-30 times.
- Tummy Tightening (on back) – exhale as you bring belly button towards spine trying to maintain a neutral pelvis.
For exercise 3 & 4
– Use hands to feel stomach tightening
– Don’t let your back arch
– Don’t bulge stomach
– Don’t push down with feet-use stomach muscles instead - Low Back Stretch- heels on ball, bring knees to chest & hold for 20 sec. Repeat 3-5 times
- Hamstring Stretch- legs on ball, straighten one knee & pull toes towards nose, hold 20 sec for 3-5 times.
- Knee Sway- with/without ball-knees together and sway from side to side. Repeat 10-30 times each.
- Angel Arms- legs on ball, move arms up to above head then down to sides (like making a snow angel). Repeat 3-10 times.
- Bridging- legs on ball with knees bent then lift buttocks off floor while tightening stomach and buttocks, hold for 10 sec. Repeat 10-30 times.
- Progressive Knee Lifts- heels on ball with a neutral spine, pull belly button to spine keeping back flat. Then alternate lifting one foot away from the ball- like marching. Repeat 10-30 times or STOP when your back starts to arch.
- Side Stretch- kneel with ball alongside of body. Side stretch over ball raising top arm overhead and bottom arm to floor. Straighten top leg first then bottom leg splitting your legs for balance. Hold for 20-30 sec. Repeat 3-5 times each side.
- Prayer Stretch- hands on ball and heels to buttock, straight stretch, side to side stretch, deep breathing. Hold for 30 sec. Repeat 1-3 times.
Position: Standing/Squatting
- Standing Squat- ball between back and wall, make sure knees do not go beyond toes. Repeat 10-30 times (add heel raises for more difficulty)
- Nerve Stretch (Carpal Tunnel) – stretch arm straight out to side placing ball between wall and hand. Extend wrist back so palm of hand touches ball. Fingertips opposite of nose. Keep shoulders down and turn head away from wall. Hold for 15-30 seconds. Repeat 3-5 times per side.
Position: On Stomach Over Ball
- Stomach Roll- roll back and forth on stomach 10-30 times
- Shoulder Roll- lay with stomach on ball while maintaining a neutral spine. Bend elbows as if rowing, squeezing shoulder blades together. Repeat 10-30 times.
- Opposite Arm/Leg Lift- raise one arm and opposite leg hold for 5-10 sec. Repeat with other arm/leg 10-30 times each.
Upper Body
Shoulder Flexion
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Shoulder Abduction
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Shoulder Extension
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Shoulder External Rotation
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Shoulder Internal Rotation
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Shoulder Isometrics Exercises
Shoulder External Roation
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Shoulder Internal Roation
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Shoulder Flexion
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Shoulder Extension
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Shoulder Abduction
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Scapular Squeeze & Chest Pulls
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Chest Pull
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Scapular Squeeze-Lying on Stomach
Progression to Scapular Squeeze and Lift
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Lower Body
Controlled Knee Bends
- Point your toes straight ahead as best as you can
- Shift your weight towards the balls of your feet (keep most of the weight off of your heels)
- Bend your knees slightly (Do Not lock your knees back)
- Rotate your legs outward at the hips and knees
- You may notice that you are standing on the outside of your feet and that is okay for now as it will build up strength in your arch
- Begin to bend your knees slightly making sure to look down as your inner edge knee cap should be over your second toe or towards the outside of your big toe
- Return to an upright position making sure that you do not lock your knees back
- Come up to a “soft knee” by always keeping a slight bend in the knee
- Note: locked knees (hyper-extension) are bone on bone and set up for muscle weakness, arthritis, and injury
- Practice these knee bends 10-30 repetitions 2-3 times per day
- This is a mindful exercise and you must concentrate on technique which is more important than repetitions. It is like retraining your mind and body to write your name differently than you have for all these years. You have to think every time you start the activity to facilitate effective change.
- Very important and effective: practice this way of bending and moving several times throughout the day every time that you sit down and get up from a chair, get in and out of your car, when you are standing/bending in the kitchen, watching sports, waiting in line at the grocery store, or golfing. Repetition is what creates change!
Clam Shell-Side Lying Leg Lift with Outward Rotation
Purpose: Strengthens the gluteus medius muscle which helps with standing and walking
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Standing Hip Adduction With Resistance
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Standing Hip Extension With Resistance
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Standing Hip Abduction With Resistance
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Standing Hip Flexion With Resistance
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Mid Back Mobility
Thoracic Mobilization Using Towel Rolls
If pain continues, try lying on your back without towels CAUTION: DO NOT TAKE A NAP OR SLEEP AT NIGHT LIKE THIS! |
Thoracic Mobilization Open Book Exercise
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Cervical Flexion
Cervical Side Bending
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Cervical Rotation
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Shoulder Shrugs
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Shoulder Rolls
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Gastrocnemius Stretch
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Soleus Stretch
Calf Stretch With An Incline Board/Wedge
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Plantar Fascia Stretching
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90/90 Hamstring Stretch
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Seated Hamstring Stretch
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Standing Hamstring Stretch
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Hip Flexor Stretch
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Standing Quadriceps Stretch
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Low Back Motion
Single Knee To Chest
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Double Knee To Chest
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Low Trunk Rotation
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Prayer Stretch
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Cobra Stretch
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Lower Extremity-Hamstring and nerve gliding
Lying on back
- Note: opposite leg can be bent or straight but the lower back needs to be flat against the floor
- Lying on back and supporting thigh behind knee using a towel if necessary, slowly straighten the knee until a stretch is felt in the back of the thigh
- Pull toes towards your nose and inhale 5-counts
- Point toes toward the ceiling and exhale 5-counts
- Repeat 10 times on each leg, more if needed
Sitting
- Sitting in good posture with thigh supported on chair
- Straighten one knee and bring toes towards your nose, inhale 5-counts
- Point toes with knee in same position and exhale 5-counts
You can do this on and off throughout the day as tolerated. Avoid hyper extension of knees!
Warm-ups (3-5 minute duration)
- Purpose
- Increase heart rate enough to break sweat
- Allow for more effective stretching
- Allow body to perform smooth and coordinated efforts
- Suggested warmup activities
- LIGHT jogging, jumping jacks
- LIGHT throwing, bat swinging, jumping rope
Full Body and Specialized/Situational Stretching (should be 15 minutes minimum)
- Purpose
- Improve flexibility and decreases muscle tension
- Prepare muscles/joints for full pain-free movements
- Prevent Injury
- Improve sport performance
- Aspects of Stretching —Safety first
- Stretch at own pace
- Perform stretching in relaxed manner
- Stretches should not produce pain
- Stretching should produce a mild pulling sensation
- Breathe slowly and rhythmically – holding breath increases muscle tension
- DO NOT BOUNCE – hold positions typically for 20 – 30 sec
- First order of Stretches
- Full squat – stretches hip, back & neck; head tucked and grab knees
- Butterfly (Groin) Stretch – sit on ground, bring soles of feet together, elbows push knees towards ground- DO NOT BOUNCE
- Second order of Stretches (suggestions)
- Toe touch – stretches hamstring; knees slight bent, touch toes **
- Hamstring – stretches hamstring and groin; legs slightly wider than shoulders, touch ground & hold, grab ankle & hold, grab other ankle & hold
- Side leg stretch – stretches iliotibial band; cross legs, reach toward front Foot heal, hold, reverse feet
- Back extension – stretches lower back; hands on lower back, bend backwards **
- Trunk rotation – stretches back; twist trunk, slowly and controlled reaching out at end with extended arm *,**
- 6. Trunk side bend – stretches back & shoulder; arm over behind head reaching towards mid back bend to side with free arm pulling on bent arm elbow, reverse
- Shoulder release – stretches shoulder
- Quadricep stretch – stretches quadricep muscles **
- Runners stretch – stretches calf muscle **
- Chest/shoulder stretch – stretches chest and shoulders; clasp hands behind back and squeeze shoulder blades together
- Back of shoulder stretch -stretches shoulder; pull arm across body *
- Pec/wrist stretch – stretches pecs and wrists; extend arm against backstop, fence at 180, 90, & 45 degrees *
- 13. Shoulder & arm rolls – shoulder stretch; arms extended do small circles to big circles, reverse directions and arms resting at side, roll shoulders up, back, & down *
* indicates throwing stretches
** indicates hitting & running stretches
Performance Enhancement For Fun
- Goal to improve balance coordination, control, strength, agility, consistency, accuracy and prevent injury
- Activities
- Balance and coordination
- a. Standing on 1 leg for 60 sec without support – eyes open and eyes closed
- b. Throw or hit on 1 leg
2. Agility – jump rope
- Strength & control – lower abdominal and gluteal
- Consistency & accuracy
- Hip & shoulder strengthening done properly through free weights, tubing or therapy balls – Consult with physical therapist, athletic trainer or doctor
- Repetition of proper techniques and baseball mechanics
- Use of visualization techniques
Most important have fun!! Stretching exercises can be fun and will reduce injuries and pain associated with playing any sport. Healthy habits and injury prevention begins at a young age.
Check out our list of exercises that you can perform to assist with your various needs.