Common Stretches & Advice

  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: 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 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 / […]

  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 […]

  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 […]

  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 […]

  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 […]

  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 […]

  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: […]

  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 […]

  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 […]

  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 / […]

  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. […]

  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 […]

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