Common Stretches & Advice Archives - G4 Physiotherapy & Fitness

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Common Stretches & Advice

Shoulder Joint Medial & Lateral Rotation In Abduction

Method: Standing with a good posture. Take arms out to the side of your body with elbows at 90 degrees. Starting with the palms down rotate the arms up and back until the hands are held above your head. Pause for a moment. Then slowly return to the start position. With palms facing down, […]

Common Stretches & Advice

Piriformis Stretch; Forward Sprint Position

Common Stretches & Advice

Wrist Extensor Muscle Group Stretch

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 […]

Common Strengthening Exercises

Knee Terminal Extension Stretch & Isometric Static Quadriceps Exercise

Method: 1. Lying on your back with a towel rolled under your heel. Gently press the knee straight down into the bed, feeling the stretch at the back of the leg. 2. Sitting tall in a chair. Position the heel on a chair for support and press the leg straight. Your physiotherapist will advise […]

Common Stretches & Advice

Wrist Flexor Muscle Group Stretch

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 […]

Common Stretches & Advice

Thoracic Spine Extension Stretch; Sitting

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. […]

Common Stretches & Advice

Elbow Extension & Flexion Stretches

Common Stretches & Advice

Wrist Supination & Pronation Stretches

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 […]

Common Stretches & Advice

Wrist Radial Deviation Stretch (Abduction)

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 / […]

Common Stretches & Advice

Wrist Ulnar Deviation Stretch (Adduction)

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 / […]

Common Stretches & Advice

Wrist Extension Stretch

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 […]

Common Stretches & Advice

Wrist Flexion Stretch

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 […]

Common Stretches & Advice

Unilateral Hip Medial Rotation

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 […]

Common Stretches & Advice

Bilateral Hip Medial Rotation

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 Joint Stretches

Ankle Eversion Stretch

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 Joint Stretches

Ankle Inversion Stretch

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 Joint Stretches

Ankle Plantar-Flexion Stretch

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 […]

Achilles Tendon Stretches

Ankle Dorsi-Flexion Stretch

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 […]

Common Stretches & Advice

Lumbar Spine Flexion Stretch; Standing

Method: Standing with your feet hip width apart. Move slowly and gently reaching hands down front of your legs towards the toes.Pause and roll back up into a standing position finishing with your head high and shoulders back. To modify the exercise you can rest hands on the legs as you bend forwards and […]

Chest (Pectoral Muscles) Stretches

Shoulder Lateral Rotation Stretch

Common Stretches & Advice

Shoulder Abduction Stretch

Chest (Pectoral Muscles) Stretches

Shoulder Flexion Stretch

Common Stretches & Advice

Hamstrings Muscle Stretch; Lying

Common Stretches & Advice

Piriformis & Gluteal Muscle Stretch; Lying

Biceps Muscle Stretches

Shoulder Extension & Biceps Stretch

Method: Standing tall, take your arms behind you and hold the hands together. Push the hands away from your body and feel the stretch through the chest and upper arms. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid stretching the muscle is cold. Stop if the stretch / exercise causes pain. Perform the stretch / […]

Common Stretches & Advice

Shoulder Medial Rotation Stretch

Common Stretches & Advice

Neck Extension Stretch

Method: Stand upright in a neutral position with your arms by your side. Keeping your chin in. Slowly take your head back, looking up towards the ceiling. Feeling the stretch at the front of the neck. Then return to starting position. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold. […]

Common Stretches & Advice

Neck Retraction Stretch

Muscles: Method: Stand upright in a neutral position with your arms by your side. Slowly draw your chin back in a straight line whilst looking forward. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain Perform the stretch in a safe environment to avoid […]