What are the most common stretches and exercises I suggest to clients?

Here they are ... the most common are the chest & anterior shoulder stretch and the resistance band row because so much of how we spend our time requires our arms in a forward position leading to tightness across the chest and a burning or aching in between the shoulder blades.

Check them all out ... try one or two ... they are here for you whenever you need!
Chest/Anterior Shoulder Stretch No. 1
  1. ​sit on the floor, with knees bent or legs extended infront of you
  2. place hands on the floor behind you, fingers pointing towards your hips
  3. lift sternum (brest bone) towards the ceiling
  4. hold for 30+ seconds then repeat
Chest/Anterior Shoulder Stretch No. 2
  1. ​lay on your back on the floor
  2. lay your arms on the floor at 90 degrees to your body and relax (your back should not lift off the floor, if it does decrease the angle between your body and arms)
  3. start with 1 minute and increase as needed
Lateral trapezius Stretch
  1. place fingertips of your right hand under your buttock
  2. shift head, moving your left ear towards the left shoulder until you feel a stretch
  3. hold for 30+ seconds then repeat
  4. switch to the other side and repeat
Lateral trapezius Stretch 2
 ... A little more stretch
  1. apply extra stretch using your left hand on the side of your head if needed
  2. hold for 30+ seconds then repeat
  3. switch to the other side and repeat
Trapezius Stretch
  1. sitting on the floor, reach your arms behind you, right hand going over and reaching down, left going under and reaching up (see photo)
  2. grasp fingers in the middle if you can (use a strap if you cannot)
  3. keeping your shoulder blades on your ribs so they don't wing out
  4. hold for 30+ seconds, repeat, then switch sides
Resistance Band Row 
  1. stand with your feet on the resistance band, hip width apart, knees soft​
  2. bend forward at the hip, making sure to keep your back straight and roughly parallel to the floor
  3. hold resistance band so that it forms an X
  4. engage the muscles between your shoulder blades and pull the band up towards your body (the motion is just like when you row but bent forwards)
  5. start with one set of 10 rows and build from there
​Quadriceps stretch 
  1. Stand with feet hip width apart in front or an exercise ball or chair
  2. Place one foot across the top of the ball keeping your hips square and standing tall
  3. Roll the ball back slightly until you feel a stretch through the front of your thigh
  4. Hold for 30+ seconds, switch sides
  5. Repeat 3 times each side
Hip Flexors Stretch 
  1. Start kneeling on the floor
  2. Place one foot in front so that your foot is flat on the floor and the knee is bent to slightly more than 90 degrees
  3. Lean forward slightly, keeping your hips square and keeping your upper body tall
  4. Hold for 30+ seconds, repeat 3 times each leg
Plank
  1. Lay on your stomach on a mat, elbows to your sides, palms flat on the floor
  2. Engage core and glutes then raise your body from the floor so your weight is supported on forearms and toes.
  3. Maintain a straight line through core and legs
  4. Hold for as long as you can, lower slowly to floor, rest, and repeat for a total of 45-60 seconds ​​
​Glute Bridge
  1. Lay on your back, arms at sides, knees bent, feet on floor.
  2. Engage core, slowly lifting hips, forming a straight line from knees to shoulders.
  3.  Hold at the top for a moment, lower hip, and repeat for 45 seconds.
​... For more of a challenge place feet on a stability ball and lift your hips in the same manner ... the trick is not to let the ball wobble.
*As with any exercise routine, go at your own pace and with in your own limits. Listen to what your body tells you, and modify the exercises as needed.