* As these are all unsupervised home-based exercise and stretching prescriptions, they are all
undertaken at your own risk. Be sure to watch and listen to the videos carefully. Ask your health 
professional for further advice or seek one-on-one personal assistance if you are unsure and/or
uncomfortable with correct technique and safety. Flip Fitness Inc. and it's representatives and/or
Chantal Moen are in no way liable for injury or issues resulting from the performance of any
programming listed below. 


Rep/Set Instructions for all exercises:

Unless otherwise stated below (or under specific instruction from your therapist/health professional)
begin all mini programs below with ONE set of 10-15 repetitions each exercise. Monitor how you feel the following 1 to 2 days.
If no excessive negative effects* are felt, increase to 2 sets the next time the routine is performed.  
Increase to 3 sets of 10-15 reps and maintain the program until your condition is fully resolved AND/OR your
therapist/professional instructs you otherwise. 
* some light muscle soreness is considered appropriate the first time the routine is performed for most conditions unless otherwise stated within the program outline.  Only stay at 1 set if condition is moderately or severely exacerbated by the exercises -
check with your health professional for modification advice. 

Stretching Guidelines:
Hold each stretch for a minimum of 30 seconds up to 60 seconds. Hold the stretch at a range of motion where a gentle pull is felt.
Do not attempt to hold a position that is excessively painful - back off/release the stretch and move into the position again slowly. 

General AM/PM Routine for Postural Improvement
Full Squats
Superman Scapular Squeeze
Downward Dog to Hipflexor Stretch
Chest Stretch*
* or Modified Chest Stretch

Desk Stretching Routine
Chair Hipflexor Stretch
Chair Chest Stretch
Trap Stretches
Scalene Stretch
Seated Scapular Repositioning and Activation
 

General Upper Back
Superman Scapular Squeeze
Rhomboid Clock
Seated Scapular Repositioning and Activation
Tubing row
Chest Stretch

Limited Mobility Program
Chair Hipflexor Stretch
Chair Hamstring Stretch
Chair Hip Stretch (ankle over knee)
Chair Chest Stretch
Trap Stretches
Scalene Stretch
Seated Scapular Repositioning and Activation
Modified Squats (sit and stand from chair) 

Shoulder Impingement
Tubing Rotator Cuff External Rotation
Airplane Superman Variation
Chest Stretch (pain free ROM only)*
* or Modified Chest Stretch
Pendulum (only when a tendon tear is not suspected)

Frozen Shoulder (adhesive capsulitis)
Rotator Cuff External Rotation
Airplane Superman Variation
Chest Stretch*
*or Modified Chest Stretch
Posterior Deltoid Stretch
Supine Internal and External ROM

Medial Epicondylitis (golfers elbow)
Static Wrist Stretch Extension
DB Wrist Extension
DB Wrist Flexion
DB Wrist Extension

Wrist (weakness/tightness)
DB Wrist Flexion
DB Wrist Extension
Static Wrist Stretch Flexion
Static Wrist Stretch Extension
Towel Twist
Broom Handle Ulnar/Radial Deviation

Sacroiliac Joint Pain
Side Leg Raises
Body Weight Squats
Glute Bridge
Abdominal Bridge
Single Leg Drops (or heel slides)
Bird Dog
Hipflexor Stretch
Hamstring Stretch
QL Stretch (modified Childs Pose)

Lumbar Back Pain
Superman Starfish
Abdominal Bridge
Glute Bridge
Hipflexor Stretch
Hamstring Stretch
Body weight squats
QL Stretch (modified Childs Pose)

Hip Pain
Body Weight Squats
IT Band Foam Rolling
TFL Rolling (tennis ball or foam roller)
Hipflexor Stretch
Glute Bridge
Side Leg Raises
Glute/Hip Stretch (seated and pigeon variations)
Hamstring Stretch

Sciatic Pain (Piriformis Syndrome)
Piriformis Stretch (seated and pigeon variations)
Side Leg Raises
Cross Body Hip Stretch
Piriformis Rolling (foam roller or tennis/myofacial release ball)

Sciatic Pain (Lumbar Spine/Disc Issue)
Superman
Abdominal Bridge or Modified (knees) Bridge
Glute Bridge

Patellofemoral Syndrome
IT band rolling (foam roller)
Lateral Step Ups
Terminal Knee Extensions
Side Leg Raises
Hamstring Stretch
Calf Stretch

Chondromalasia Patella
Isometric Quad Leg Lift
Isometric Hamstring Heel Dig
Side Leg Raises
Hamstring Stretch

IT band Tightness
IT Band Rolling (foam roller)

Adductor Pain/Tightness
Side Laying Adduction
Plie Squat
V Sit Stretch
Hip Stretch (pigeon variation)

Ankle Injury/Tightness
Standing Calf Raises (gastrocs)
Seated Calf Raises (Soleus)