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 [...]
Lumbar Spine Flexion; Lying
Method: Lying on your back. Gently pull knees towards your chest and hold position with hands on shins.Feel stretch through the back and buttocks. Can perform stretch with [...]
Lumbar Spine Extension Stretch; Standing
Muscle: Method: Standing with feet about hip width apart. Place your hands on your hips and gently lean backwards arching the spine. Pause for moment and then [...]
Lower Back Extension Stretch; Lying
Anatomical Stretch: Thoracic & Lumbar Spinal Joints (inc. Spinal Facet Joints) Spinal Soft Tissues (e.g. Ligaments, Joint Capsules, Muscles & Tendons) Anterior Abdominal Wall Muscles (External Intercostal, Internal Intercostal, Transversus [...]
Lumbar Spine Side Flexion Stretch
Muscles: Rotatores, Quadratus Lumborum, Intertransversarii, Multifidus, Internal Oblique, External Oblique & Iliocostalis Lumborum Method: From a neutral standing position slowly bend to the left or right whilst looking [...]
Back Flexion & Extension Stretch; Kneeling
Muscles: Transversus Abdominis, Gluteus Maximus, Rectus Abdominis & Erector Spinae muscles Method: Resting on your hands and knees look upwards and let your lower back drop. Then let your [...]
Hamstrings Muscle Stretch; Sitting
Muscles: Hamstrings (Biceps Femoris, Semimembranosus & Semitendinosus) Obliques, Rotatores, Multifidus & Intertransversarii Method: Sit on the floor with your legs out in front of you. Move one leg [...]
Oblique Muscles Stretch
Muscles: Internal Abdominal Oblique, External Abdominal Oblique & Quadratus Lumborum Method: From a standing neutral positions, cross your arms across your chest. Keep your back straight and slowly [...]
Latissimus Dorsi Stretch
Muscles: Latissimus Dorsi, Serratus Anterior & Teres Major Method: Kneel and bend forward reaching out with your hands. Keep your buttocks resting on your feet and lower your head to [...]
Knee Rolling Spinal Stretch
Muscles: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Ilio-Tibial Band & Iliocostalis Lumboram Method: Lie on your back with your legs straight, bend your knees. Put your arms out to [...]
Hip, Gluteal & Piriformis Muscles Stretch; Standing
Muscles: Piriformis, Gemellus Superior, Gemellus Inferior, Obturator Internus, Obturator Externus & Quadratus Femoris Method: Stand in front of a chair or surface of approximate chair height. Place the the [...]
Hip, Gluteal & Piriformis Muscles Stretch; Sitting
Muscles: Gluteus Maximus, Piriformis, Gemellus Superior, Gemellus Inferior, Obturator Internus & Obturator Externus Method: Sit cross-legged. Keep your back straight and slowly lean forwards to the ground Physiotherapy, [...]
Gluteal Muscles Stretch; Sitting
Muscles: Biceps Femoris, Semimembranosus, Semitendinosus, Ilio-Tibial Band & Gluteus Maximus Method: Sit with one leg straight and the other leg crossed over your knee toward your opposite shoulder. Keep [...]
Hamstring Muscle Stretch; Standing
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. [...]
Gluteal Muscles & Low Back Stretch; Lying
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 [...]
Hamstrings Stretch
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 [...]