Stretches for the Office

Incorporate more movement into your day by moving while still sitting at your desk. All of these stretches and self-myofascial release techniques are easy to do while on the computer or phone.

Seated Arm Reach Matrix

Seated Cervical Spine Matrix

Seated Thoracic Spine Matrix

Seated Lumbar Stretch

Self-Myofascial Release: Suboccipitals

Self-Myofascial Release: Neck

Strength & Stability Exercises

Improve strength and power with activity-specific exercises in all three planes of motion.

Push-Up Position with Pelvic Driver

Common Lunge Matrix with Same Side Rotational Reach at Shoulder Height

Standing Ab Matrix

Overhead Single Leg Stance with Toe Touch Squat

Three-Dimensional Stretches

Functional, dynamic stretching in all three planes of motion is a more active and specific way to loosen up your body before a workout, expedite recovery post-workout and improve flexibility and joint mobility.

Common Lunge Matrix Stretch

3D Hip Flexor Stretch

3D Calf Stretch

3D Adductor Stretch

Rolling Techniques

Self-myofascial work with a foam roller provides relief from muscle pain & soreness; increases flexibility & strength; accelerates recovery; and releases knots, trigger points and adhesions that can result from training. Use the GRID foam roller (more info at to roll 1-3 minutes on each muscle group, implementing breathing techniques for relaxation and more effective results. Rolling techniques can be performed before and after exercise.

Foam Rolling: Quad

Foam Rolling: Calf

Foam Rolling: Glutes and Piriformis

Foam Rolling: Thoracic Spine

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