Common Stretches & Advice

Shoulder Joint Medial & Lateral Rotation In Abduction

29 September 2014|Common Stretches & Advice, Scapular Muscle & Associated Joint Stretches, Shoulder Joint & Capsular Stretches|

  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 [...]

Wrist Extensor Muscle Group Stretch

8 September 2014|Common Stretches & Advice, Elbow Extension & Flexion Stretches, Elbow Joint Stretches, Tennis Elbow Stretches, Wrist Extensor Muscle Group Stretch, Wrist Joint Stretches|

  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 [...]

Knee Terminal Extension Stretch & Isometric Static Quadriceps Exercise

8 September 2014|Common Strengthening Exercises, Common Stretches & Advice, Leg Strengthening Exercises|

  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 [...]

Wrist Flexor Muscle Group Stretch

8 September 2014|Common Stretches & Advice, Elbow Extension & Flexion Stretches, Elbow Joint Stretches, Golfer's Elbow Stretches, Wrist Flexor Muscle Group Stretch, Wrist Joint Stretches|

  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 [...]

Elbow Extension & Flexion Stretches

8 September 2014|Common Stretches & Advice, Elbow Extension & Flexion Stretches, Elbow Joint Stretches, Golfer's Elbow Stretches, Tennis Elbow Stretches, Triceps Muscle Stretches, Wrist Extensor Muscle Group Stretch, Wrist Flexor Muscle Group Stretch|

Wrist Supination & Pronation Stretches

8 September 2014|Common Stretches & Advice, Elbow Extension & Flexion Stretches, Elbow Joint Stretches, Golfer's Elbow Stretches, Tennis Elbow Stretches, Wrist Extensor Muscle Group Stretch, Wrist Flexor Muscle Group Stretch, Wrist Joint 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 [...]

Wrist Radial Deviation Stretch (Abduction)

8 September 2014|Common Stretches & Advice, Elbow Extension & Flexion Stretches, Elbow Joint Stretches, Tennis Elbow Stretches, Wrist Extensor Muscle Group Stretch, Wrist Flexor Muscle Group Stretch, Wrist Joint Stretches|

    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. [...]

Wrist Ulnar Deviation Stretch (Adduction)

8 September 2014|Common Stretches & Advice, Wrist Extensor Muscle Group Stretch, Wrist Flexor Muscle Group Stretch, Wrist Joint Stretches|

  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. [...]

Unilateral Hip Medial Rotation

8 September 2014|Common Stretches & Advice, Gluteal Muscle Stretches, Groin (Hip Adductor) Stretches, Hip Joint Stretches, Piriformis Muscle Stretches|

  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 [...]

Bilateral Hip Medial Rotation

8 September 2014|Common Stretches & Advice, Gluteal Muscle Stretches, Groin (Hip Adductor) Stretches, Hip Joint Stretches, Piriformis Muscle Stretches|

  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 [...]

Ankle Eversion Stretch

8 September 2014|Ankle Joint Stretches, Calf Muscle (Gastrocnemius, Soleus & Achilles Tendon) Stretches, Common Stretches & Advice|

  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 [...]

Ankle Inversion Stretch

8 September 2014|Ankle Joint Stretches, Calf Muscle (Gastrocnemius, Soleus & Achilles Tendon) Stretches, Common Stretches & Advice|

  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 [...]

Ankle Plantar-Flexion Stretch

8 September 2014|Ankle Joint Stretches, Ankle Plantar-Flexion Stretch, Calf Muscle (Gastrocnemius, Soleus & Achilles Tendon) Stretches, Common Stretches & Advice|

  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, [...]

Ankle Dorsi-Flexion Stretch

8 September 2014|Achilles Tendon Stretches, Ankle Joint Stretches, Calf Muscle (Gastrocnemius, Soleus & Achilles Tendon) Stretches, Common Stretches & Advice|

  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 [...]

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