Stretching, Mobility & Recovery Resources

SANA EDUCATIONAL LIBRARY

Movement and self-care guides

Select any guide to open the full-size version. Move gently and stop if a movement increases your symptoms.

Sana Therapy Centers overview of manual therapy, therapeutic stretching, myofascial release, and injury recovery — Move Better. Feel Better. Live Better.

Guide to the supraspinatus, infraspinatus, teres minor, and subscapularis muscles with simple isometric exercises — Your Four Rotator Cuff Muscles

Educational guide to diaphragmatic breathing, 4-7-8 breathing, and humming bee breath — Breath Work for Vagus Nerve Reset

Guide to two-band ankle traction and controlled ankle movements — Banded Ankle Mobilization and Traction

Guide to sciatic, tibial, and common peroneal nerve-flossing exercises — Lower-Extremity Nerve Flossing

Guide to median, ulnar, and radial nerve-flossing exercises — Upper-Extremity Nerve Flossing

Guide to chin tucks, cervical stabilization, and isometric neck extension — Cervical Stabilization and Deep Neck Flexor Activation

Guide to PNF stretching for the latissimus dorsi muscle — PNF Stretching of the Latissimus Dorsi

Important: This information is for general education and is not medical advice. Stop if an exercise causes pain, numbness, dizziness, or unusual symptoms. Ask a qualified healthcare professional if an exercise is right for you.

Sana Resources

Movement and self-care guides