The Bench Stretch aka Prayer stretch is a commonly prescribed stretch for improving shoulder or upper back mobility.⁠ .⁠ But how you perform this movement can change where you mobilize. And you don't want to spin your wheels by working on the wrong thing.⁠ .⁠ Watch the video for some small, but very important tips for getting the most out of this stretch! | The Barbell Physio

The 12 stretches are: 1. forward fold2. Pancake split3. Right leg stretch4. Left leg stretch5. Side bend right side6. Side bend left side7. Pigeon right leg8. Pigeon left leg9. Twist right side10. Twist left side11. Double knee to chest12. Plow Stretching before you go to bed, allows your nervous system to relax so your body and mind can recover during sleep.If you’re nervous system is not relax, and you’re holding onto tension when you go to bed, your body will not start recovering until you ar