Written Stretches - Massage, Massage Videos, Massage Pictures, Massage Tests and More

*These are just a few of the stretches in my "Table Stretching Book" (In the book there are
pictures with it).

Neck
1. Flexion Cross- Place each hand on their opposite shoulders, then flex the neck with your forearms.
2. Bilateral Cross- Place one hand on their side of their skull and another one on their shoulder, then push both in opposite directions.
3. Rotation- Have one hand on their forehead and one on the base of the skull and twist the head.
4. Traction- Have one hand on their forehead and one on the base of the skull and gently pull.
5. Traction Twist- Have one hand on their forehead and one on the base of the skull and gently pull / twist.
6. Traction (Forearm)- Have one hand on their forehead and your forearm on the base of the skull and gently pull.
7. Flexion (Thumb Occipital)- Place your thumbs just lateral to the cervical vertebra and under the occipital region, then flex the neck.
8. Extension Compression- (Have the client move their head and upper shoulders off the table) Place a hand on their sternum region, then with the other hand extend the neck backwards.
9. Extension Compression / Traction Twist- (Have the client move their head and upper shoulders off the table) Place a hand on their sternum region, then with the other hand extend the neck backwards, then twist and traction the neck.
10. Traction (Hair)- Grasp onto a good portion of the hair (More towards the roots), then pull.
11. Traction Twist (Hair)- Grasp onto a good portion of the hair (More towards the roots), then
pull / twist.
12. Traction (Ear)- Place your thumb in their ear and place your fingers on the posterior part of the ear, then pull in different directions.
13. Compression (Skull)- Interlock your fingers, then place your palms on the side of their head, then squeeze.

Arm & Shoulder
1. External Rotation- Place one hand on their elbow and the other holds their hand (Arm wrestling position), and then externally rotate the shoulder.
2. Medial Rotation- Place one hand on their elbow and the other holds their hand (Arm wrestling position), and then medially rotate the shoulder.
3. External Rotation / Compression- One hand compresses the biceps and the other hand holds their hand (Arm wrestling position), then externally rotate the shoulder.
4. Medial Rotation / Compression- One hand compresses the biceps and the other hand holds their hand (Arm wrestling position), then medially rotate the shoulder.
5. Medial Rotation / Compression (Under)- Place your forearm under their shoulder and wrap that hand on their forearm extensors, then compress the serratus anterior muscle region with the other hand, and then at the same time traction their arm with the arm you have under the shoulder region.
6. Compression- Push both pectoralis regions down to the table and hold.
7. Flexion- Bring their arm straight over their head.
8. Extension- (Have them move more closely to the side of the table) Extend their arm down (Arm is straight the whole time).
9. Flexion / Traction- Bring their arm straight over their head and pull (Arm is straight the whole time).
10. Extension / Traction- (Have them move more closely to the side of the table) Extend their
arm down and pull (Arm is straight the whole time).
11. Flexion / Compression- Place your forearm in their anterior elbow, then flex the elbow.
12. Flexion / Compression / Traction- Place your forearm in their anterior elbow, then flex the
elbow, and then pull while the elbow is still flexed.
13. Flexion / Compression (Triceps)- Bring their arm straight over their head, then compress the triceps region.
14. Protraction / Compression- Compress their pectoralis region and pull their arm towards the ceiling with the other hand.
15. Retraction / Compression- Place your hand under their rhomboid region and the other hand is placed on their shoulder, then push the shoulder to the table.
16. Protraction / Compression / Twist- Compress their pectoralis region with one hand and pull their arm towards the ceiling with a twist with the other hand.
17. Retraction / Compression / Twist- Place your hand under their rhomboid region and the other hand is placed on their shoulder (They hold on to your arm), then push the shoulder to the table with a twist.
18. Abduction- Abduct the arm.
19. Abduction / Compression- Compress the shoulder and with the other hand abduct the arm.
20. Abduction / Compression / Traction- Compress the shoulder and with the other hand abduct the arm and twist.
21. Horizontal Adduction- Hold onto the opposite hand and pull arm across the body.
22. Horizontal Adduction / Traction - Hold onto the opposite hand and pull arm across the body and perform traction the arm.
23. Horizontal Adduction / Traction Twist- Hold onto the opposite hand and pull arm across the body and perform traction / twist the arm.
24. Horizontal Abduction- (Have them move more closely to the side of the table) Hold onto the same sidehand and pull arm in a horizontal abduction plane.
25. Horizontal Abduction / Traction - (Have them move more closely to the side of the table) Hold onto the same side hand and pull arm in a horizontal abduction plane and perform traction the arm.
26. Horizontal Abduction / Traction Twist- (Have them move more closely to the side of the table) Hold onto the same side hand and pull arm in a horizontal abduction plane and perform traction / twist the arm.

Forearm & Hand
1. Supination / Compression- Compress the biceps, then twist the forearm to the supine position.
2. Pronation / Compression- Compress the biceps, then twist the forearm to the pronation position.
3. Supination / Pronation / Twist- Compress the upper forearm with one hand and the other hand on the lower forearm, and then twist in opposite directions.
4. Flexion- Hold their hand, then flex the hand.
5. Extension- Hold their hand, then extend the hand.
6. Radial Deviation- Hold the wrist, then bend it towards the radial side.
7. Ulna Deviation- Hold the wrist, then bend it towards the ulna side.
8. Traction- Have the client hold onto your wrist while you hold onto theirs, then compress their forearm and pull their hand at the same time.
9. Traction Twist- Have the client hold onto your wrist while you hold onto theirs, then compress their forearm and pull / twist their hand at the same time.
10. Compression- Squeeze their palm together.
11. Extension (Palm)- (Hand in anatomical position) Place one pinky between their thumb / index and place the other between their pinky / ring finger, then wrap all your fingers under their wrist, and then spread the palm with your thumbs.

Fingers
1. Abduction- Hold two fingers then pull them apart from each other.
2. Adduction- Hold two fingers then cross them over each other.
3. Abduction / Traction- Hold two fingers then pull them apart from each other and perform traction.
4. Adduction / Traction- Hold two fingers then pull them over each other and perform traction.
5. Adduction / Interlock- Interlock your fingers with theirs, and then squeeze their fingers together.
6. Traction- Hold onto a finger, then pull.
7. Traction Twist- Hold onto a finger, then pull and twist.
8. Opposition- Cross the pinky and the thumb over each other.

Torso
1. Side Bending- Place your hand on their hip on your side, then hold onto their wrist and pull towards you (Same side).
2. Compression / Twist- Compress the opposite hip region, then place your hand under the shoulder on the same side of the hand you are holding the hip, and then pull the shoulder towards you while still compressing the hip.
3. Compression Under / Twist- (Have them lift up one side of their glutes) Place your knuckles under their QL region, and then push down on that same hip at the same time.

Hip, Leg & Knee
1. Flexion- Place their knee to their chest with a flexed knee, compress on their shin and knee.
2. Extension- (Have them move more closely to the side of the table) Flex their knee, and then bring their leg off the table.
3. Extension / Compression- Have the leg straight on the table and compress quads, then
raise foot up.
4. Flexion / Straight- Have their leg straight the whole time, then lift their leg straight to the ceiling.
5. Extension / Straight- (Have them move more closely to the side of the table) Have their leg straight the whole time, then bring their leg down to the floor.
6. Abduction- Push into the hip, then pull the leg towards you.
7. Adduction- Pull on hip that is on the opposite side of your body, then push the leg on your side away from you.
8. Abduction / Traction- Push into the hip, the pull the leg towards you (Try to pull the leg while you are performing the stretch).
9. Adduction / Traction- Pull on hip that is on the opposite side of your body, and then push the leg on your side away from you (Try to pull the leg while you are performing the stretch).
10. External Rotation- Pull the leg so the foot turns out.
11. Internal Rotation- Pull the leg so the foot turns in.
12. External Rotation / Traction- Pull the leg so the foot turns out, then traction.
13. Internal Rotation / Traction- Pull the leg so the foot turns in, then traction.
14. External Rotation- (Flex knee, then place the foot of the flexed leg on the side of the knee of the straight leg) Push down on flexed knee and opposite hip.
15. External Rotation / Push- Place their knee to their chest with a flexed knee, then place their foot on your anterior deltoid, the push your anterior deltoid towards them.
16. External Rotation Cross- (Flex knee, then place the flexed leg on top of the straight leg) Pull the flexed knee down while compressing the opposite hip.
17. Internal Rotation Cross- (Flex knee, then place it over the other leg) Pull the knee over the straight leg and compress the hip on the opposite side.
18. Internal Rotation Cross / Adduction- (Flex knee, then place it over the other leg) Place your hand between the flexed knee and the straight leg, then pull the flexed knee down while performing adduction on the straight leg.
19. Traction- Hold onto their top and bottom of their ankle, then pull the whole leg.
20. Traction Twist- Hold onto their top and bottom of their ankle, then pull and twist the whole leg.
21. Traction / Pull- Have their knee flexed, then sit on their foot and hold onto the calf, then pull back.
22. Flexion / Traction- Flex their knee, then sit on their foot, and then pull back on their calf region.

Foot & Ankle
1. Plantar Flexion- Hold the top of their shin, then compress the top of the foot.
2. Dorsi Flexion- Hold the top of their shin, then place your palm of your hand over the heel and use your forearm to flex the foot to the ceiling.
3. Plantar / Compression- Place your knuckles under their arch region, and then push down on the dorsal side of the foot.
4. Inversion- Place a hand on both sides of the foot, and then bring the foot towards the center of the body.
5. Eversion- Place a hand on both sides of the foot, and then bring the foot away from the center of the body.
6. Inversion / Eversion Twist- Place both hands on the arch side of the foot, and then twist in opposite directions.
7. Traction- One hand is on their heel region and the other hand compresses the shin, then pull with the heel hand and compress with the shin hand.
8. Traction Twist- One hand is on their heel region and the other hand compresses the shins, then pull / twist with the heel hand and compress with the shin hand.

Toes
1. Flexion- Bend the toes to the plantar part of the foot.
2. Extension- Bend the toes to the dorsal part of the foot.
3. Abduction- Spread the toes apart.
4. Traction- Pull the toes.
5. Traction Twist- Pull the toes and then twist.

POSTERIOR STRETCHING TECHNIQUES

Neck
1. Extension- Place both hands on their forehead and extend back.
2. Extension / Compression- One hand on their forehead and the other one on the rhomboid region, then compress on the rhomboids while you extend the neck with the hand on their forehead.
3. Bilateral Flexion- (Remove headrest) Place a hand on their shoulder and one on their forehead / side of head and stretch (Push in opposite directions).
4. Rotation- (Remove headrest) Place one hand on their forehead and one on their back of their skull and twist their head.

Arm
1. Flexion- Flex the arm.
2. Extension- Extend the arm.
3. Flexion / Compression- Compress the Scapula region, then flex the arm.
4. Extension / Compression- Compress the Scapula region, then extend the arm.
5. Flexion / Compression / Traction- Compress the Scapula region, then flex the arm while performing traction.
6. Extension / Compression / Traction- Compress the Scapula region, then extend the arm while performing traction.
7. Abduction / Compression - Compress the shoulder region, and then abduct the arm.
8. Abduction / Compression / Traction - Compress the shoulder region, and then abduct the arm while performing traction.
9. Horizontal Abduction- Pull the arm across the posterior body.
10. Horizontal Abduction / Traction- Pull the arm in a horizontal plane behind the body and perform traction.
11. Horizontal Abduction / Traction - Pull the arm across the posterior body while performing traction.
12. Horizontal Abduction / Traction / Compression- Compress the rhomboid region and pull the arm across the posterior body while performing traction.
13. Medial Rotation / Traction- Medially rotate the arm, then place your forearm over the anterior elbow, and then pull away from the body with your forearm (Other hand pushes their hand towards the table).

Shoulder

1. Adduction / Traction- Pull on opposite shoulder with one hand and push down on the mid-back at the same time.
2. Abduction / Traction- Pull laterally on the vertebral border of the scapula (Support the anterior region of the shoulder with other hand).
3. Adduction / Traction / Compression- Pull on opposite shoulder with one hand and push down on the hip region (Same side or opposite side you are pulling) at the same time)

Hip, Leg & Knee
1. Flexion- Flex their knee by moving their foot to their gluteal region.
2. Internal Rotation (Hip)- Place a hand on their gluteal region, then flex their knee (Foot points towards the ceiling), then pull the foot towards you while still compressing the gluteal region.
3. External Rotation (Hip)- Place a hand on their gluteal region, then flex their knee (Foot points towards the ceiling), then push the foot away from you while still compressing the gluteal region.
4. Internal Rotation (Hamstring)- Place a hand on their hamstring region, then flex their knee (Foot points towards the ceiling), then pull the foot towards you while still compressing the hamstring region
5. External Rotation (Hamstring)- Place a hand on their hamstring region, then flex their knee (Opposite leg) (Foot points towards the ceiling), then push the foot away from you while still compressing the hamstring region.
6. External Rotation / Compression- Flex one knee and externally rotate that same leg, then place the foot of the flexed knee in the popliteal region on the straight leg, and then flex the knee of the straight leg.
7. External Rotation / Under- Flex one knee and externally rotate that same leg, Then place your arm under the adductors and try to place that same hand on their back.
8. Flexion / Extension- Flex their knee and with your same arm place your elbow in their gluteal
region, then pull the foot up and use your free hand to lift the quads up.
9. Flexion / Extension / Adduction- Flex their knee and with your same arm place your elbow in their gluteal region, then pull the foot up. With your free arm go under the quads and place your hand on the straight leg (Hamstring region) and pull that area towards you with that same hand.
10. Flexion / Compression- Place your forearm in the popliteal region, then flex the knee.
11. Flexion / Compression / Traction- Place your forearm in the popliteal region, then flex the knee, and then pull distally with your forearm.

Foot & Ankle
1. Dorsiflexion- Flex their knee, then wrap your hand around their heel and compress with your forearm.
2. Plantarflexion- Flex the knee, then perform plantarflexion of the ankle.
3. Compression- Squeeze the foot together.
4. Plantar Flexion / Compression- Place one hand on the dorsal side of the foot and place a knuckle or elbow on the arch region.

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