Put your arms in a doorway as shown above... then walk forward slowly until you feel a good stretch.. gradually move your arms up and down the doorframe to stretch the pecs at different angles.

Lumbar stretch (Below)

Sonia Alese Massage Therapy

(209) 818-8869

​Best Massage in Modesto! 

Or you could just lean over a large medicine ball like this and stretch your quadratus lumborum.


Massage in Modesto

​Modesto Massage

When the psoas muscle is tight (in a shortened state) it can cause the pelvis to be out of alignment, which can cause back pain and hip pain. 

The quadratus lumborum muscle >>>>

A difficult muscle to massage, but so easy to to release through stretching! 

Psoas / Illiopsoas Muscles

She is stretching her psoas on her right side in this photo- see how her leg is pulled back, that targets the psoas! On her left leg she is stretching her piriformis.

Here are some stretches you can do on your own at home to relieve muscle tension!! If you have any health issues, please ask a doctor or physical therapist before attempting the following stretches!

Piriformis Stretch (Below).... this muscle lies underneath the glutes, when it becomes tight it can put pressure on the sciatic nerve causing sharp pain, numbeness and tingling in the legs and/or back. This is a great stretch to relieve back pain/sciatic pain/glute pain!

Just lean to the side and with your legs apart like this you can get a good stretch in your adductor muscles as well as the quadratus lumborum.

Pectoralis Stretches (Below)

Hold yourself in this position for 3 minutes and you will get a deep stretch of the psoas on both sides! You will also be stretching your erectors spinae muscles (your back) when you do this stretch!

Begin with knees to chest.... then push them to the left side... stretch and hold, bring both knees back to the center for a 1- second pause, then let them fall to the right side to stretch and hold.


Massage in Modesto

Best Modesto Massage

Modesto Massage Therapy

Benefits of Stretching

There are many benefits to stretching!
Stretching can improve your posture, increase your flexibility, improve mobility,  improve joint range of motion, and can decrease tension in muscles and connective tissues.

When you stretch a muscle is goes into a lengthened state. When you flex a muscle it will go into a shortened state. Sometimes our muscles become so wound up and tight that even when in a rested state they remain in a short tight position; when this happens it is called hypertonic muscle tissue. 

One of the major complaints from clients that come into my office is that they have sore, stiff, tight muscles that need to be released. Stretching- and forcing those tight hypertonic muscles into a lengthened state (and out of their normal-tightened position) can release the tension. 

According to the American Academy of Orthopedic Surgeons, it is very important that you warm up before you start stretching. You can do any type of cardio exercise such as jogging for example. Warming up gets your blood flowing and raises your muscle temperature. Just a few minutes of aerobic exercise should be enough to get you warmed up. Hold each stretch for 90 seconds each- and do 4 reps.​