General Lower Limb Stretches

Quadriceps Muscle Stretch; Side-Lying
17th February 2014

  Muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis & Vastus Intermedius muscles), Psoas Major, Iliacus & Ilio-psoas   Method: Lie on your side, bend the knee of the leg on top and grasp your ankle. Pull the leg up behind your buttocks. Make sure to keep your knees together and push your hips forward. […]

Hamstring Muscle Stretch; Standing
17th February 2014

    Muscles: Semimembranosus,  Semitendinosus, Soleus & Gastrocnemius   Method: Stand upright and raise one leg on to an object. Keep the leg straight and your toes pointing straight up. Keep your back straight and lean forward.   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch […]

Muscles: Tensor Fascia Latae, Gluteus Medius, Gluteus Minimus, Ilio-Tibial Band & Gluteus Maximus   Method: Lie on your back and cross one leg over the other. Bring your foot up to your opposite knee and with your opposite arm pull your raised knee towards the ground.   Physiotherapy, Injury Prevention & Fitness Recommendations: May be […]

Soleus Calf Muscle Stretch
16th May 2013

Muscle: Soleus – deep muscle within the group of posterior calf muscles   Muscle Action: Plantar-flexion of the ankle joint Controls ankle dorsi-flexion eccentrically   Method: Stand facing a wall and adopt a lunge position Keep the front leg relaxed and both feet flat on the ground Bend the rear knee and place your weight […]

Muscle Group: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis & Vastus Intermedius muscles) Located on the front aspect of the thigh   Muscle Action: Primarily knee extension but also aids hip flexion Controls both knee flexion and hip extension eccentrically   Method: Stand tall and grasp one ankle to the rear as illustrated above Keep […]

Hamstrings Stretch
10th May 2013

Muscle Group: Hamstrings (Biceps Femoris, Semimembranosus & Semitendinosus muscles)   Muscle Action: Hip extension & knee flexion Controls both hip flexion and knee extension eccentrically   Method: Place one heel forward on the floor, on a step or any other raised surface such as a chair Or: Sit down as in the above illustration with […]

Hip Flexor Stretch
3rd May 2013

Muscle Group: Hip Flexors (Rectus Femoris, Psoas Major, Psoas Minor & Iliacus muscles)   Muscle Action: Hip flexion and controls hip extension   Method: Place your hands on your hips & lunge forward keeping both feet facing in the direction of the stretch Slowly lean back until a stretch is felt on the front of […]

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