Common Stretches & Advice

Wrist Extensor Muscle Group Stretch
8th September 2014

  Method: Standing to face a wall place the back of your hand flat to the wall and keep the elbow straight. Hold the position for 20-30 seconds. You can also use your opposite hand to add the downward pressure if you are unable to manage the stretch against the wall. Can also practice the […]

Wrist Flexor Muscle Group Stretch
8th September 2014

  Muscle:   Method: Stand with your palm to the wall and keep elbow straight as you press the palm against the wall. Hold for 20-30 seconds. Can also repeat with palm down on a table, or by gently taking the palm down using your opposite hand. Please ask your physiotherapist if you are unsure […]

  Method: Sitting tall in a chair with your back resting against the back rest. Take both arms forwards to shoulder height with the hands together. Pause to take a breath in then exhale as you let the arms reach above your head and stretch back over the chair. Pause and return to starting position. […]

Wrist Supination & Pronation Stretches
8th September 2014

  Method: Stand straight with elbow bent to 90 degrees. Turn palm up to face ceiling, slowly turn the palm down towards the floor. You could modify the movement by resting the forearm on a table in a seated position. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid stretching the muscle is cold. Stop if the […]

    Method: Sit with your forearm resting on a table, allow the hand to rest off the table. Slowly draw the thumb upwards towards the shoulder and hold position. Do not lift the forearm from the table. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid stretching the muscle is cold. Stop if the stretch / […]

  Method: Sit with your forearm resting on a table, allow the hand to rest off the table. Slowly draw the little finger downwards towards the floor and hold position. Do not lift the forearm from the table. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid stretching the muscle is cold. Stop if the stretch / […]

Wrist Extension Stretch
8th September 2014

  Method: Sitting with forearm resting on table and hand free to move. Start with the palm facing down and slowly bring the hand backwards until palm faces away from you. You should feel a gentle stretch in the palm and under the forearm. You can add further stretch using your opposite hand to press […]

Wrist Flexion Stretch
8th September 2014

  Method: Sitting with forearm resting on table and hand free to move. Start with the palm facing down and slowly lower the hand towards the table with the palm facing towards you. You should feel a gentle stretch in the back of the hand and top of the forearm. You can add further stretch […]

Unilateral Hip Medial Rotation
8th September 2014

  Method: Lying on your front bend the knee to 90 degrees and then slowly let the foot fall away from the body. Try to keep the knees together and hold the position at the end of your comfortable range. Your physiotherapist will advise if you require additional assistance for the stretch.   Physiotherapy, Injury […]

Bilateral Hip Medial Rotation
8th September 2014

  Method: Lying on your front bend one knee and then the other to 90 degrees. Slowly and with control let the feet fall the the side but keep the knees together. Pause at the full range of your comfortable movement and then draw the feet back together. You may find it useful to have […]

Ankle Eversion Stretch
8th September 2014

  Method: Sitting supported with leg outstretched. Slowly turn the foot out leading from the little toe. Try not to twist at the knee or hip. Feel the stretch on the inside of the ankle. Pause and return to rest position. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid stretching the muscle is cold. Stop if […]

Ankle Inversion Stretch
8th September 2014

  Method: Sitting in a supported position with leg outstretched. Draw the big toe inwards towards the midline of the body. Do not let the knee or hip twist. Hold the position, feeling the stretch on the outer part of the ankle and then return to resting position.   Physiotherapy, Injury Prevention & Fitness Recommendations: […]

Ankle Plantar-Flexion Stretch
8th September 2014

  Method: With leg outstretched. Point the toe down away from the body feeling the stretch on the front of your shin. Hold and return to resting position.   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid stretching the muscle is cold. Stop if the stretch / exercise causes pain. Perform the stretch / exercise in […]

Ankle Dorsi-Flexion Stretch
8th September 2014

  Method: Sitting with leg outstretched and knee straight. Draw toes and foot towards your body. Feel the stretch at the back of the calf. You can assist by adding a towel or belt around the ball of the foot to pull the foot back. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid stretching the muscle […]

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