A Physical Therapist's Guide: How to Stretch & Mobilize
4.3 (20 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
1,941 students enrolled
Wishlisted Wishlist

Please confirm that you want to add A Physical Therapist's Guide: How to Stretch & Mobilize to your Wishlist.

Add to Wishlist

A Physical Therapist's Guide: How to Stretch & Mobilize

Improve your Flexability with Stretching, Learn HOW to stretch, WHY you should/SHOUDN'T, & WHEN. 21+ video demonstations
4.3 (20 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
1,941 students enrolled
Last updated 4/2017
English
Current price: $10 Original price: $20 Discount: 50% off
5 hours left at this price!
30-Day Money-Back Guarantee
Includes:
  • 2 hours on-demand video
  • 3 Articles
  • 20 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Know WHEN to stretch
  • WHY to stretch
  • HOW to stretch
  • Create Their Own warm up routine
  • Create Their Own stretching routine
  • Have a Basic Understanding of Anatomy
View Curriculum
Requirements
  • Beginner Level Fitness
  • Have a place to workout/stretch
Description

WHAT CAN YOU EXPECT IN THIS COURSE?...

As a physical therapist, I work with thousands of people who need help with stretching, mobility, and dysfunctional joints. I've created thousands of home exercise programs for people since I graduated with my Master's in Physical Therapy as well as becoming a Certified Strength and Conditioning Specialist (CSCS)

My name is Nick Helton The TravelPhysio, and I hope to be your instructor! I work full time as a physical therapist in an orthopedic setting.  

Join the over 7,000 students who have already enrolled in one Nick's courses!

I created this course because I want to achieve 4 main objectives:

  1. WHY should or shouldn't you stretch - This question comes up ALL the time. Do I need to stretch? What kind of benefit can stretching provide for me? Take this course, and I'll walk you through if you should or shouldn't stretch.
  2. WHEN should you stretch - I get asked this all the time as well. What's the proper amount of time to stretch for? Should I stretch before or after or during a workout? Does the timing matter? Take this course, and I'll walk you through when you should stretch and for how long.
  3. HOW do I stretch - This one is simple. I've created 21+ videos (more to be added based on request) that will walk you though HOW to perform a stretch, as well as stretching for major muscle groups in the body. The great thing about the videos is you can re-watch them anytime you need to! They are available to you for life! That way, any time you want to try them you have access. You can watch them on your mobile device or on your computer at home.
  4. And finally, the reason I created this course is to help YOU move. OneBetter Movement is all about helping people move. I created this course to try to help as many people as I can move better. I put hours of editing and video creation into this course. I hope you get value out of it, and I hope that you like it enough to enroll in some of my other courses!

This Course is for you if...

  • You've ever wanted to increase your flexibility
  • You want to know how to stretch major muscle groups of the body
  • You want to learn the difference between flexibility and mobility 

Here's a breakdown of what you're going to learn:

  • Stretching: Defined 
  • Learn the 4 Types of Stretching
  • Stretching vs Mobility: What’s the Difference
  • A Bonus Course Preview!
  • What is the best amount of time to stretch?
  • When should I  stretch?
  • Is Stretching a Warm Up?  
  • Can Stretching Help pain?
  • When to NOT stretch!
  • Simple Anatomy: Complex Topics made Easy
  • Video Library of Stretching!
  • BONUS #2: Video Review of the BEST Equipment to help you Stretch/Perform/Improve Range of Motion

In this course, I'm also going to give you Video Demonstrations on how to stretch, with over 21+ videos (AND more to come) including:

  1. How to Stretch your Hamstrings
  2. How to Stretch your Adductors - Version 1 + 2
  3. How to Stretch your IT Band
  4. How to Stretch your Quads
  5. How to Stretch your Calf (gastrocnemius)
  6. How to Stretch your Anterior Tibialis 
  7. How to Stretch your Glutes (gluteus maximus)
  8. How to Stretch your Piriformis
  9. How to Mobilize your Hip Internal and External Rotation
  10. How to Stretch your Rotator Cuff - Internal Rotation
  11. How to Stretch your Forearm Flexors - Version 1 + 2
  12. How to Stretch your Forearm Extensors - Version 1 + 2
  13. How to Stretch your Triceps
  14. How to Stretch your Upper Traps (Neck)
  15. How to Stretch your SCM (SternoCleidoMastoid)
  16. How to Stretch your Levator Scapula
  17. How to Perform a Full Spine Stretch
  18. How to Perform a Prone Lumbar Extension (Prone Cobra)
  19. How to Perform Lower Trunk Rotations
  20. How to Perform Upper Trunk Rotations

I've also included videos on simple Anatomy to help you understand the basics of what I'm going over. By no means is it comprehensive on all anatomy (Maybe more in part 2!) but I want you to have a basic fundamental idea of what I'm going over and how I am addressing these drills.

I made this course for people to achieve a baseline understanding of stretching, mobility, and beginner level activity. I will be releasing a mega course focusing on advanced concepts in stretching, mobility, posture, and range of motion of all joints, which current students of this course will have first access to, discounts for, and also have the opportunity to obtain some special bonus content!  

Remember that you can use the discussion portion of this course to ask questions, suggest/request exercises and stretches, as well as to interact with me. I am also available for questions and post tips/free content on Instagram TravelPhysio.

I appreciate YOU for looking at this course, and I look forward to HELPING you to reach YOUR goals for this upcoming year!

Nick Helton                                                                                                                                                                          The TravelPhysio 

Who is the target audience?
  • Beginner's who want to stretch properly, workout, and improve their dysfunctional movement
Students Who Viewed This Course Also Viewed
Curriculum For This Course
46 Lectures
01:49:53
+
Start Here - Course Introduction
5 Lectures 10:55

The TravelPhysio Nick wears many hats. He holds a Master's in Physical Therapy, has a Bachelors Degree in Health and Human Sciences, and is a Certified Strength and Conditioning Specialist (CSCS) though the National Strength and Conditioning Association. He is also the Founder of the OneBetter Movement, which creates educational courses on how to improve your health, fitness, and movement.

Nick has been working with people for years to improve their lives and help them reach their goals. His primary focus is working with each client on an individual basis while focusing on achieving long-term results. He was worked with a diverse group of people from stay at home moms to entrepreneurs to collegiate athletes to individuals looking to shed bodyfat and keep it off.

He has ran the Dublin Marathon, competed in numerous Spartan Races, and finished the Tough Mudder. His hybrid style of training consists of a blend of hypertrophy, powerlifting, and functional strength. 

His passion is making each human he interacts with OneBetter.

The TravelPhysio Nick Helton

Preview 02:07

In this Presentation, I’m going to give you a how to guide on stretching. Who should do it, why you should or most importantly shouldn’t do it.

Next, Let’s Define “Stretching”

There’s so many misconceptions out there. Some people say you need to do it, some say you don’t.

Anatomy 101

We’re going to make anatomy interesting. I’m going to break it down and make it simple.

Learn How to Stretch every major muscle group in your body!

I’ll show you basic moves that can help your knees, hips, ankles, neck, shoulders, back and even your posture.

Preview 02:14

Fitness+Movement Lifestyle

My name is Nick Helton, and I'm The TravelPhysio, a certified Strength and Conditioning Specialist through NASM, and a practicing Physical Therapist. My courses in total have over 6,000 students in them across 100 different countries and counting!

In this section, I give you my background and share my education so you know what you're getting into.

Preview 03:00

Here's a breakdown of what you're going to learn:

  1. Stretching: Defined

  2. Learn the 4 Types of Stretching

  3. Stretching vs Mobility: What’s the Difference

  4. A Bonus Course Preview!

  5. What is the best amount of time to stretch?

  6. When should I  stretch?

  7. Is Stretching a Warm Up?  

  8. Can Stretching Help pain?

  9. When to NOT stretch!

  10. Simple Anatomy: Complex Topics made Easy

  11. Video Library of Stretching!

    1. Upper Extremities + Lower Extremities + Spine

    2. All Video Demonstrated

  12. BONUS #2: Video Review of the BEST Equipment to help you Stretch/Perform/Improve Range of Motion

Preview 02:13

Disclaimer

The information presented on this website, document, message, and/or course is intended for general informational purposes and cannot answer personal health related questions or problems. The information presented here should not be used to diagnose, treat or cure any medical condition or problem. If you are experiencing any health related problems, please consult your health professional or emergency medical personnel.

The information presented here should not be considered medical advice or imply that any personal action should be taken. You should first discuss any physical, lifestyle and dietary changes with your health or medical professional.

In no event shall Nick Helton (“The TravelPhysio”) be held liable for any damages directly or indirectly, resulting from the use of the information contained in this product, document, article, program, or module.

Any person relying on any of the information contained on this website, document, course, message, E-book, course or courses, or making any use of the information contained here, shall do so at their own risk.

The views and opinions expressed in this course are purely those of the authors. If we claim or appear to be experts on a certain topic or product or service area, we will only endorse products or services that we believe, based on our expertise, are worthy of such endorsement. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer or provider.

The information provided is designed to provide helpful information on the subject discussed. This course is not meant to be used, nor should it be used, to diagnose or treat any medical condition. The author is not responsible for any health or allergy needs that may require specific medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation to any person reading or following the information in this course. Please seek medical advice for any medical condition. This is not medical advice.

Quick Disclamier!
01:21
+
How to Stretch, When to Stretch, Why stretch, and when NOT to stretch
8 Lectures 31:47

Stretching vs Mobility: What’s the Difference?

Everyone seems to get these two confused. In this video, I define stretching vs mobilty, help you figure out what stretching is, and the idea behind the big difference. Next, I talk about why it matters. Do you know the difference? 

A Physical Therapist's Guide to: Mobility, Posture, & Movement: Coming Soon

Preview 05:26

Ballistic stretching use to be all the rage. Now, not so much. Some people are trying to bring it back, but I talk about why I would advise against it. 

Ballistic stretching is unnecessary, and to be fully honest, there's much better ways to go about gaining mobility. Why risk injury if you don't need to. That's the approach I take, use the best available option.  

Ballistic Stretching: Yes or NO?
01:00

You've heard it before, and you'll hear it again. What's the difference between the two?

I'm sure some people will continue to mistake them for one another, but after watching this you should have a much better understanding of what separates the two.

This section I also help you to set goals, and push yourself to achieve.

Mobility vs Stretching

Stretching vs Mobility: What's the Difference?!
02:53

Goal Setting is THE most important thing when it comes to long term success. 

Those who set goals and follow through with action, reach their goals.

Those who set goals, and don't follow through, are just pretending.

Please choose to be one who sets and takes action.

Its Time to Set some Goals!
04:01

How Long should I stretch for?

In this video, I go over the length of time to stretch for. I also give some examples of mobility work that can be beneficial for pre stretching.

How Long To Stretch: What length of time should I do it for?
02:05

When to Stretch: In this video, I go over the time you should stretch. 

Learn how to use elements to assist in your stretch, and ways to make your stretching more ideal. 

When To Stretch: Does the Time when you stretch Matter?
06:03

Have you ever wondered if static stretching will help with pain?

In this lecture, I make it simple and break it down so that everyone can understand.


Can Static Stretching Help with Pain?
04:55

This is a great section, because after I just went over when TO stretch, now I need to go over when NOT to stretch.

So many times I see someone doing a shoulder stretch before doing leg press, or someone stretching their quads before biceps curls. It doesn't make much sense. Have a purpose to what you are doing.

If you don't have purpose, you won't succeed. If you don't succeed, you'll stop trying. And then you'll just end up back where you started.

When NOT to stretch: Is there a time you shouldn't stretch?
05:24

Answer

When NOT to stretch...
2 questions
+
Complex Anatomy Made Simple
5 Lectures 19:33

The section is comprised of complex pictures of human anatomy made simple.

Specifically, in this section I go over the quadriceps (quads), the illiopsoas (hip flexor), IT band, adductor muscles, and the gastroc (calf), 

The goal of this section is to help you understand the anatomy in lay terms. I try to make it simple and easy. Then you can coordinate your knowledge in this section with how to stretch, and use to custom tailor a stretching program for your self.

The Front the Leg (Quadriceps/Quads, Hip Flexors, IT Band)
04:47

Test your knowledge!

Quick Anatomy 1
3 questions

The section is comprised of complex pictures of human anatomy made simple.

Specifically, in this section I go over the Gastroc/Soleus (Calf), the gluteus maximus, medius, and minimus (butt muscles) and the hamstrings.

The goal of this section is to help you understand the anatomy in lay terms. I try to make it simple and easy. Then you can coordinate your knowledge in this section with how to stretch, and use to custom tailor a stretching program for your self.

The Lower Leg (Calf, Anterior Tibialis), and the Glutes/Hamstrings
05:37

Let's learn more anatomy

Anatomy Part 2
3 questions

The section is comprised of complex pictures of human anatomy made simple

Specifically, in this section I go over the muscles of the rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis), the rectus abdominus (abs), the deltoids, and some select cervical muscles.

The goal of this section is to help you understand the anatomy in lay terms. I try to make it simple and easy. Then you can coordinate your knowledge in this section with how to stretch, and use to custom tailor a stretching program for your self.

The Upper Back, Shoulders, and Abs
04:32

More on Anatomy

Anatomy Part 3
2 questions

Simple Anatomy Made Easy: The Spine

In this section, I quickly break down areas of the spine. Try to remember them, there may be a quiz coming soon... hint hint...

Simple Anatomy Made Easy: The Spine
02:15

In this section, I go over the 3 Keys to pain free Movement

Flexibility + Mobility + NM Control = Pain Free Movement

One of the most overlooked aspects of pain free movement is flexibility. Flexibility is something that when worked on daily can lead to massive results. The effects are cumulative and volume over time is the most important thing leading to success.

NM (neuromuscular control) control is something that when it is lacking can cause problems. It's just like anything else, practice often leads to skill improvement.

Learn the 3 Keys to Pain Free Movement!
02:22
+
Video Demonstration of 21+ Stretches/Mobility Exercises
24 Lectures 35:09

In this section you will find, for your convenience: Each stretch demonstrated in normal motion, and hyper lapsed in the next section. I've done this for 2 reasons: In the normal speed, you're able to fully see how to set it up.

In the hyper lapse, you're able to quickly see a lot of content, more for review purposes. A hyper lapse is essentially a sped up version, so you can watch a lot of videos quickly. I've uploaded both normal speed and quick speed (hyper lapse) so that you can choose to learn however you like.

There is no talking in the exercise demonstrations, so I've added some music. Listen to it on mute or with the music up, it's entirely up to you.

Introduction to the Lower Extremity Stretching Videos
04:38

How to Stretch Your Hamstrings:

1. Lay on your back
2. Use a Yoga Strap or a Towel Around Foot
3. Pull leg Vertical Until a Stretch is Felt in The Back of The Leg
4. Hold for 30 seconds (pain free)
5. Switch to opposite side, repeat.

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

Lower Extremity - How to Stretch Your Hamstrings
01:27

How To Stretch Your IT Band:

1. Lay on your back
2. Use a Yoga Strap or a Towel Around Foot
3. Pull Leg Vertical, then Gently go ACROSS The Body (Up + In)
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

Lower Extremity - How to Stretch your IT Band
01:27

How To Stretch Your Adductors Version 1:

1. Lay on your back
2. Use a Yoga Strap or a Towel Around Foot
3. Pull Leg Vertical, then Gently go out Away from the Body
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

Lower Extremity - How to Stretch your Adductors (Groin) - Version 1
01:27

How To Stretch Your Adductors: Version 2

1. Stand With your legs apart
2. Lunge with one knee bent, and one kneefully straight
3.Lean in until you feel a stretch in the inside of your leg (on the Straight Leg)
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

Lower Extremity - How to Stretch your Adductors Version 2
01:27

How to Stretch Your Calf:

1. Stand towards a wall, both hands on it
2. Keep Back Leg Straight and Foot pointing towards the wall.
3.Lean in until you feel a stretch in the back of your leg/Calf (knee Straight)
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

Lower Extremity - How to Stretch your Calf
01:27

How to Stretch Your Glutes:

1. Lay on your back
2. Bend Up one Leg and Grab the Front
3. Pull Your Leg towards your Chest until you feel a stretch in the back of your Hip
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

Lower Extremity - How to Stretch your Glutes
01:27

How to Stretch Your Piriformis:

1. Lay on your back
2. Both knees bent up, cross one leg over the other
3. Pull leg across body until a stretch is felt in the back of the butt
4. Hold for 30 seconds (pain free)
5. Switch to opposite side, repeat.

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

Lower Extremity - How to Stretch your Piriformis
01:27

How to Stretch Your Quads

1. Lay on your Stomach
2. Loop a yoga Strap or Towel around your Foot
3. Pull Your Heel towards your butt until You feel a stretch in the front of your quad
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

Lower Extremity - How to Stretch your Quadriceps
01:27

How To Stretch your Anterior Tibialis (Front of Shin)

1. Stand on Yoga Mat
2. Bring one leg backwards, and push the top of the foot into the ground
3.Lean  forward gently until you feel a stretch in the front of your shins
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Stretch your Anterior Tibialis (Front of Shin)
01:27

How to Perform Prone Hip Rotation Mobility Exercise

1. Lay on Your Stomach on Yoga Mat
2. Bend one of your legs up
3.Gently rotate it in and out, until a stretch is felt. Try not to move your back.
4. Perform For for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

Lower Extremity Mobility- Prone Hip Rotation
01:27

In this section you will find, for your convenience: Each stretch demonstrated in normal motion, and hyper lapsed in the next section. I've done this for 2 reasons: In the normal speed, you're able to fully see how to set it up.

In the hyper lapse, you're able to quickly see a lot of content, more for review purposes. A hyper lapse is essentially a sped up version, so you can watch a lot of videos quickly. I've uploaded both normal speed and quick speed (hyper lapse) so that you can choose to learn however you like.

There is no talking in the exercise demonstrations, so I've added some music. Listen to it on mute or with the music up, it's entirely up to you.

The goal is to teach you how to stretch your major muscle groups in your upper extremities. Please review the upper extremity anatomy videos if you have any questions on specific muscle groups.

Introduction to the Upper Extremity Stretches
00:01

How to Stretch Rotator Cuff - Internal Rotation

1. Sit on the floor/Yoga Mat
2. Use a Yoga Strap or a towel, put it  behind and across your back
3.Gently pull your arm back and up, with the opposite arm. 
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.


How to Stretch Your Rotator Cuff - Internal Rotation
01:27

How To Stretch Your Forearm Extensors - Version 1 + 2

1. Sit on the floor/Yoga Mat
2. Extend Arm Straight, palm faces down
3.Gently pull your wrist down, with gentle pressure on your fingers
Perform once with elbow straight, and once with the elbow bent
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Stretch the Forearm - Extensors Version 1 + 2
01:27

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side

How to Stretch your Forearm Flexors Version 1 + 2
01:27

How to Stretch Your Triceps

1. Sit comfortably on yoga mat
2. Grab a yoga strap with one hand behind back and one arm over your head
3.Pull down with hand behind back, until you feel a gentle stretch in the back of your arm that is over your head
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Stretch Your Triceps
01:27

How to Stretch Your Upper Traps (Neck)

1. Sit on the floor/Yoga Mat
2. Grab the top, and outside part of your head
3.Gently pull your head Straight to the Side, Opposite hand goes under hip.
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Stretch Your Upper Traps (Neck)
01:27

How to Stretch Your SCM (Neck)

1. Sit on the floor/Yoga Mat
2. Cross both arms across your chest
3.Pull down gently with your arms, bend your head to the left, and look up to the right.
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Stretch Your SCM (Neck)
01:27

How to Stretch Your Levator Scapula (Neck)

1. Sit on the floor/Yoga Mat
2. Grab the top, and outside part of your head
3.Gently pull your head across body towards your armpit. Opposite hand goes under hip.
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Stretch Your Levator Scapula - (Neck)
01:27

Full Spine Stretch:

1. Kneel on the floor/Yoga Mat
2. Reach Arms out, and Bring your butt back to your heels of your feet
3.Gently Reach arms forward and hold, then left and hold.. 
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

Full Spine Stretch
01:28

How to Perform the prone Lumbar Extension aka Cobra

1. Lay on your stomach on the floor/Yoga Mat
2. Put both hands on the mat with your elbows bent up
3.Gently push your back into extension until you feel some light stretch
4. Hold Position for 30 Seconds If possible (pain free)
5. Switch and Repeat 

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Perform a Prone Lumbar Extension - (Cobra)
01:27

In this section, I talk about what exercises you can start off with to improve your mobility with your upper body, lower body, as well as global spine mobility.

This section contains the beginner level mobility drills, the advanced mobility drills will be contained in part 2.

Please feel free to request any specific mobility drill.

Introduction to Mobility Exercises - LTRs + UTRs
00:00

How to Perform a Lower Trunk Rotation Mobility Exercise for Rotation (LTRs)

1. Lay on the floor/Yoga Mat
2. Extend Arms Straight out,
3. Bend knees up and gently rotate them side to side as far as you  comfortably can go
4. Perform for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Perform Lower Trunk Mobility - Rotation
01:28

How to Perform Upper Truck Rotations - Mobility

1. Lay on the floor/Yoga Mat
2. Roll onto one side of your body
3. Extend both arms straight out, keep bottom 
arm in one place, and rotate top arm to opposite
side while rotating the head comfortably
4. Perform for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Perform Upper Trunk Rotations for Mobility
01:27
+
HyperLapse Stretch Section
1 Lecture 07:55

This section contains a quick over view of every stretch we just talked about!

Watch it hyperlapsed to review any movements you have questions on!

This goes over how to stretch: Hamstrings, Quads, Spine, Upper Traps, SCM, Levator Scapula, Forearm flexors and extensors, triceps, internal rotators of the shoulder, IT Band, and Adductors.

EVERY stretch Hyperlapsed - 21+ Stretches
07:55
+
Let's Review Everything that Matters
3 Lectures 04:34

In this Section:

WHY you should stretch

WHEN you should stretch

HOW to stretch

WHO should stretch

Who SHOULDN'T Stretch

Review of Everything that Matters- I'll Walk you through all the Concepts
02:35

Define Some things..

Let's Get Serious
3 questions

Thank you for being awesome!

MOST people won't make it this far, but you did. Claim your reward!

This is the where I want your feedback - What else would you like included and what else do you need from a mobility course?! Let me know on the course comments, or send me a message on social media @TravelPhysio! I want to customize these courses for you!

Thank You, Summary, and a Quick Bonus!
01:39

What was that....

Outtakes - Just for Fun
00:20
About the Instructor
Nick Helton, MPT, CSCS
4.2 Average rating
302 Reviews
8,674 Students
3 Courses
7,000+ Students, Physical Therapist, The TravelPhysio

Nick wears many hats. He holds a Master's in Physical Therapy, has a Bachelors Degree in Health and Human Sciences, and is a Certified Strength and Conditioning Specialist (CSCS) though the National Strength and Conditioning Association. He is also the Founder of OneBetter Movement, which is a small personal fitness consulting company. 

Nick has been working with people for years to improve their lives and help them reach their goals. His primary focus is working with each client on an individual basis while focusing on achieving long-term results. He was worked with a diverse group of people from stay at home moms to entrepreneurs to collegiate athletes to individuals looking to shed bodyfat and keep it off.

He has ran the Dublin Marathon, competed in numerous Spartan Races, and finished the Tough Mudder. His hybrid style of training consists of a blend of hypertrophy, powerlifting, and functional strength. 

His passion is making each human he interacts with OneBetter.

The @TravelPhysio Nick Helton