Lower Back Stretches

  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 […]

Lumbar Spine Flexion; Lying
24th August 2014

    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 one leg at a time or both together. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold. Stop if the stretch […]

    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 return to start position. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold. Stop if the stretch causes pain. Perform the […]

Lower Back Extension Stretch; Lying
29th March 2014

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 Abdominis,  External Oblique, Internal Oblique, Psoas Minor, Psoas Major, Iliacus & Rectus Abdominis)   Method: Lie face down on the ground. Place your hands next […]

Lumbar Spine Side Flexion Stretch
6th March 2014

  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 forward   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain Perform the stretch in […]

Hamstrings Muscle Stretch; Sitting
6th March 2014

  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 out to the side with the toes pointing upwards and put the sole of your other foot onto the side of you knee. Reach towards […]

Oblique Muscles Stretch
6th March 2014

  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 rotate your shoulders to each side   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes […]

Latissimus Dorsi Stretch
6th March 2014

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 the ground   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain Perform the stretch […]

Knee Rolling Spinal Stretch
6th March 2014

  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 the sides then roll your knees over to one side allowing your back and hips to rotate slightly as you do this   Physiotherapy, Injury […]

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, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain Perform the stretch in a safe environment […]

Gluteal Muscles Stretch; Sitting
17th February 2014

  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 your back straight and your shoulders facing forward.   Physiotherapy, Injury Prevention & Fitness Recommendations: Stop if the stretch causes pain Perform the stretch in […]

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 […]

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 […]

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