Stretching the Sternocleidomastoid Muscle for Neck Pain
A focused stretch for the SCM, a common source of neck pain and tension headaches.
Free at-home routines
Effective stretches to relieve neck and lower back pain
A growing video library of stretches Dr. Brad recommends every day in the office, for neck pain, lower back pain, sciatica, forward head posture, and more. Bookmark this page and revisit often.
Cervical mobility
Neck Stretches
Stretches to Improve Forward Head Posture
Reverse the rounded-shoulder, head-forward pattern that comes from desk work and screens.
Lateral Neck Stretch to Prevent Headaches and Neck Pain
A gentle side-to-side stretch that releases the upper trapezius and levator scapulae.
Lumbar & sciatic relief
Lower Back Stretches
Stretches on the Floor for Generalized Lower Back Pain
Foundational floor-based stretches to loosen up the lumbar spine.
Twist Stretch for Generalized Lower Back Pain
A spinal rotation that relieves tension along the entire lower back.
Stretching Hamstrings for Lower Back Pain
Tight hamstrings pull on the pelvis, open them up to give your lower back room to move.
Stretches to Prevent Sciatic Nerve Pain (On the Floor)
Targeted lying-down stretches that calm sciatic nerve irritation.
Stretches to Prevent Sciatic Nerve Pain (Seated)
Office-friendly versions you can do at your desk during the workday.
Stretching Hip Flexors for Lower Back Pain
Hip flexor tightness is a hidden driver of low-back pain. Here's how to address it.
Stretching Pecs to Prevent Forward Head Posture
Open the chest to take the load off your neck and upper back.
Whole-body support
Other Stretches
Stretching the Iliotibial Tract Band for Knee Pain
A simple stretch for IT band tightness, a common cause of lateral knee pain.
Stretching that Improves Calf Pain
Calf flexibility supports your ankles, knees, and lower back.
Stretching the Quad to Prevent Knee Pain
Tight quads pull on the kneecap. This stretch keeps your patellar tracking healthy.
Stretching the Iliotibial Band with a Foam Roller
Foam-roller progression for the IT band, once a basic stretch isn't enough.
Stretches help, but they aren't the whole story.
If pain keeps coming back, let's find out why. Schedule a no-pressure consultation with Dr. Brad.