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Verena McGregor (RMT MNZ), Remedial and Sports Massage
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Home Care
Stretches
Neck
Neck Side Bending Stretch Seated
Chin Tuck Stretch
Neck Front Stretch
Neck Extensor Stretch
Neck Extensors Stretch Assisted
Neck Rotators Stretch Supine
Neck Rotators Stretch Seated
Neck Side Bending Stretch Supine
Neck Flexors Stretch over Bolster
Neck Flexors Stretches
Back
Spine Side Bending Stretch Standing
Back Flexors Stretch Kneeling
Back Flexors Stretch with Swiss Ball
Back Rotators Stretch Supine
Back Rotators Stretch on Chair
Back Rotators Stretch Floor
Spine Rotators Stretch Seated
Side Bending Stretch Seated
Back Extensors Stretch Child Pose
Back Extensors Stretch Standing
Back Extensors Stretch Kneeling
Back Flexors Stretch with Bolster
Back Flexors Stretch Prone
Shoulder
Infraspinatus Stretch
Rotator Cuff Stretch
Shoulder Elevators Stretch
Shoulder Medial Rotators Stretch
Shoulder Flexors Chair Stretch
Shoulder Flexors Wall Stretch
Shoulder Extensors Floor Stretch
Shoulder Extensors Chair Stretch
Shoulders Flexors Door Stretch
Shoulder Flexors and Forearm Stretch
Stretching between the Shoulder Blades
Back of Shoulder Stretch
Shoulder Flexors Stretch
Shoulder Shrug
Shoulder Lateral Rotators Stretch
Arm / Elbow
Forearm and Elbow Flexors Stretch
Triceps Stretch
Forearm and Elbow Extensors Stretch
Biceps and Forearm Stretch
Wrist
Wrists Flexors Stretch Kneeling
Finger Flexors Stretch
Wrist Flexors Stretch
Wrist Extensors Stretch
Wrist and Elbow Flexors Stretch
Wrist and Elbow Extensors Stretch
Hip
Lateral Hip Stretch Kneeling 2
Lateral Hip Stretch
Hip Rotators Wall Stretch
Hip Rotators Stretch Seated
Hip Rotators Stretch Cross Legged
Hip Flexors Stretch Kneeling
Hip Rotators Stretch Supine 3
Hip Rotators Stretch Supine 2
Hip Rotators Stretch Supine 1
Short Hip Adductor Stretch
Long Hip Adductor Stretch
Knee / Leg
Assisted Hamstrings Stretch
Hamstrings Stretch Standing
Hamstrings Wall Stretch
Quadriceps Stretch Side Lying
Hamstrings Single Leg Stretch
Quadriceps Stretch Standing
Quadriceps Stretch Prone
Foot / Toes
Toe Flexors
Toe Extensors
Ankle Dorsi Flexors – Seated
Ankle Dorsi Flexors – Kneeling
Ankle Plantar Flexors – Kneeling
Foot Plantar Flexors – Soleus
Soleus Stretch
Gastrocnemius Stretch
Stretch Sequences
Neck (10 mins)
Spine Long (25 min)
Spine Short (20 mins)
Shoulder (20 mins)
Arms (10 mins)
Hip Sequence (20 mins)
Core Strength 1 (10 mins)
Core Strength 2 (40 mins)
Strengthening
Yoga in Christchurch
Triggerpoints
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