Thirteen short videos, one muscle group at a time. We filmed these at the clinic so you have something to come back to between appointments — nothing to download, nothing to sign up for, no equipment beyond a wall or a patch of floor. Each one shows a single stretch from start to finish.
They are grouped below by where you feel it: the neck, shoulders and chest; the low back, hips and glutes; and the thighs, calves and shins.
Before you start
Work inside a comfortable range. A stretch should feel like a gentle, broad pull — never sharp, never burning, never pins and needles. Move into each position slowly, keep breathing normally, and come out of it the moment anything sharpens.
If a stretch reproduces the exact pain that brought you in, leave it alone and mention it at your next appointment. Your RMT can look at what is actually going on and tell you whether that movement belongs in your week.
Neck, shoulders and chest
Scalene stretch
The scalenes run down the side of the neck, from behind the ear toward the collarbone. They take the load during long hours at a screen or looking down at a phone. This shows the head and shoulder position that reaches them.
Pectoralis stretch
The chest muscles sit at the front of the shoulder and draw the arms forward. This is the doorway version, with the forearm against the frame.
Rotator cuff stretch
Four small muscles wrap the shoulder joint and steady it through every overhead movement. This shows an arm position that reaches them without crowding the joint.
Low back, hips and glutes
Low back prayer stretch
A kneeling stretch done on the floor, arms reaching forward, hips settling back toward the heels. One of the gentlest ways to find length through the low back.
Hip flexor lunge stretch
The hip flexors run from the front of the thigh up into the pelvis and low back, and they shorten over a day spent sitting. This is the half-kneeling lunge.
Glutes and piriformis stretch
The piriformis sits deep beneath the glutes, close to the sciatic nerve. This shows the figure-four position, lying on your back with one ankle crossed over the opposite knee.
Piriformis and iliotibial band stretch
A combined position that reaches the deep glute and the outside of the thigh in one movement.
Iliotibial band stretch
The IT band is a thick sheet of connective tissue running down the outside of the thigh from hip to knee. This is the standing cross-over version.
Thighs, calves and shins
Hamstring stretch
Three muscles along the back of the thigh, crossing both the hip and the knee.
Quadriceps stretch
The front of the thigh, stretched standing, with the heel drawn toward the glute.
Gastrocnemius calf stretch
The larger, more visible calf muscle. It crosses the knee, so it lengthens with the back leg straight — which is what this shows.
Soleus calf stretch
The soleus sits underneath the gastrocnemius and does not cross the knee. Bending the back knee is what shifts the stretch onto it. Same starting position as the one above, different leg.
Anterior shin stretch
The muscles along the front of the shin lift the foot with every step and take a beating when running volume climbs quickly.
Frequently asked questions
Do I need to be an Everest client to use these?
No. They are free and open to anyone, client or not. Share them with whoever you like.
Do I need any equipment?
No. Every stretch here uses a wall, a doorway, a chair or the floor.
Can stretching replace massage therapy?
No. Stretching and hands-on treatment do different jobs, and one is not a substitute for the other. These videos are something to use between appointments, not instead of them.
Can I use these if I am pregnant, injured or recovering from surgery?
No, not without checking first. Speak with your physician, midwife or RMT about which movements suit your situation before adding any of them to your week.
Can my RMT show me which of these apply to me?
Yes. Ask at your next appointment. Your therapist can assess what they are seeing and point you to the ones worth your time.
Book an appointment in downtown Vancouver
Everest Therapeutics is a registered massage therapy clinic at 970 Burrard Street, MZ2, in the Electra Building. We are open seven days a week, 7:00 AM to 9:00 PM, with more than 30 Registered Massage Therapists on the team.