Week 19 Ergo Snack: WRIST Stretch
Target areas: Wrist, forearm muscles, upper EXTREMITY nerves
Week 18 Ergo Snack: Lat stretch
Target areas: Low back, shoulder, mid-back, Oblique (side of trunk)
Week 17 Ergo Snack: paced breathing
Target areas: chest & lung expansion, decrease sympathetic nervous system activation
Week 16 Ergo Snack: Neck STRETCH (Upper trap and Levator Scap)
Target areas: Neck (Levator scap, upper Trap muscles), upper back, shoulder
Week 15 Ergo Snack: CALF STRETCHES
Target areas: KNEES, CALVES, ANKLES
Week 14 Ergo Snack: Backward shoulder rolls and shoulder blade squeezes
Target areas: shoulders, neck, upper back
Week 13 Ergo Snack: Hamstring stretch
Target areas: Hamstring, Posterior chain, calf, low back
Week 12 Ergo Snack: Pec STRETCH
Target areas: Chest, Shoulder, neck
Week 11 Ergo Snack: Figure 4 stretch
Target areas: hip, low back, SI Joint
Week 10 Ergo Snack: Quad Stretch & FLOSS
Target areas: Knee, Quad (Thigh), hip, low back, neck & nerve structures (floss)
Week 9 Ergo Snack: BACK EXTENSION + ROTATION
Target areas: LOW BACK, MIDBACK, SI Joint
Week 8 Ergo Snack: Hip Flexor Stretch
Target areas: Hip, Quad, Low back, calf
Week 7 Ergo Snack: Upper body opener
Target areas: neck, Midback, Shoulders, Chest, Median Nerve, elbow, wrist, hand
Week 6 Ergo Snack: Mirror - genie nerve glider
target areas: Median Nerve, elbow, wrist, hand
Week 5 Ergo Snack: chin tuck + rotation
Week 4 Ergo Snack: chin tucks
Week 3 Ergo Snack: thoracic rotations
target areas: neck, Mid-upper back, shoulder
Week 2 Ergo Snack: thoracic extensions
target areas: neck, Mid-upper back, shoulder
Week 1 Ergo Snack: repeated low back extensions