Be Well Videos

Be Well Boston has created a series of stretch videos which will be updated regularly. They are a great compliment to Massage Therapy and will greatly enhance the benefits you achieve from your treatments. Please ask your therapist if you have any questions or difficulty with performing any of these stretches.

 

Pigeon Pose for Hips/Glutes 

This is a great stretch for the glute muscles, the deep piriformis, and hip flexors, which are all compromised with prolonged sitting. Hold this pose for up to 5 minutes on each side, but start with 1 – 2 minutes until you feel comfortable adding more time.

Foam Roller Chest and Neck Stretch 

This exercise is used to stretch the muscles of the chest and shoulders which can shorten and become chronically tight from prolonged sitting and slouching, such as with the classic computer posture.

Piriformis Stretch 

This stretch is for the piriformis muscle as well as the upper hamstrings. The purpose of stretching these muscles is to relieve pressure and strain on the lower back and hips. 

Psoas and Quadriceps Stretch

This stretch focuses on the psoas (hip flexor) and quadriceps muscles. It’s a great way to eliminate pressure on the lower back from prolonged sitting, cycling, or running.

IT Band Stretch

Specifically this stretch is for the TFL and gluteal muscles, which attach to the IT Band. Performing this stretch regularly will release pressure on the outer knee where the IT Band attaches.

Frog Pose

Frog Pose is a great way to stretch the inner thigh muscles known as the adductors. Releasing tension in these muscles will allow more freedom of movement in the hips and legs in general, and help with eliminating lower back pain.