Common Stretches & Advice

    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 […]

Muscles: Psoas Major, Psoas Minor, Iliacus, Sartorius, Rectus Femoris & Vastus Lateralis   Methods: Kneel down on one knee and place the foot of the other leg out in front of you with the knee bent. If needed, hold on to something to keep your balance. Push your hips forward. If you have anterior knee […]

Anatomical Stretch: Thoracic Spine & Associated Soft Tissues Abdominal 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 […]

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 […]

  Muscles: Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Biceps Brachii, Brachioradialis & Brachialis   Method: Stand next to a wall with one arm outstretched behind you parallel to the ground with your palm on the wall. Slowly turn your body away from the wall.   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the […]

    Muscles: Trapezius, Supraspinatus, Rhomboid Major, Rhomboid Minor, Deltoid & Latissimus Dorsi   Method: Stand upright and bring one arm straight across your body keeping it parallel to the ground. With your other hand pull the elbow of your straightened arm close to the opposite shoulder   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid […]

  Muscles: Sternocleidomastoideus, Levator Scapula, Scalenes & Trapezius   Method: Stand upright in a neutral position with your arms behind your back. Slowly move your ear down to your shoulder   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain Perform the stretch in a […]

  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 to your shoulders and push yourself up until your arms are straight. Keep your hips on the ground and look straight forwards   […]

    Muscles: Sternocleidomastoideus, Levator Scapula, Capitis muscles & Trapezius   Method: Stand upright in a neutral position with your arms by your side. Slowly rotate your head to look directly to the side   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain Perform […]

  Muscles: Erector Spinae muscles, Levator Scapulae, Capitis muscles, Rhomboid major & Rhomboid minor   Method: Stand upright in a neutral position with your arms relaxed by your side. Keep your shoulders relaxed and let your head fall forwards   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if […]

    Muscles: Gluteus Maximus & Iliocostalis Lumborum   Method: Lie on your back and pull one knee up to your chest whilst the other is straight on 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 […]

Muscles: Erector Spinae muscles, Pectoralis Major, Internal Abdominal Oblique & External Abdominal Oblique   Method: Kneel on the ground on all fours. Lift one arm up out to the side and to the sky rotating your shoulders and middle back as your raise your arm, looking to the side   Physiotherapy, Injury Prevention & Fitness […]

  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 […]

  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 […]

  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 […]

  Muscles: Brachialis, Triceps Brachii, Deltoid, Teres Major & Latissimus Dorsi   Method: Stand up straight with your arms up above your head. Cross your arms over and reach up as high as you can   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain […]

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 […]

  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 […]

  Muscles: Tibialis Anterior, Extensor Hallucis Longus & Extensor Hallucis Digitorum tendons   Method: Stand upright & place the foot of the shin to be stretched on a chair behind you. Slowly push the anterior aspect of the fo0t & ankle downwards towards the floor.   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when […]

Muscles: Gluteus Minimus, Gluteus Medius, Tensor Fascia Latae, Sartorius & Ilio-Tibial Band (ITB)   Method: Stand upright and cross one leg behind the other. Lean towards the foot that is at the rear of the other leg. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes […]

  Muscles: Psoas Major, Psoas Minor, Iliacus, Sartorius, Rectus Femoris & Vastus Lateralis   Methods: Kneel down on one knee and place the foot of the other leg out in front of you with the knee bent. If needed, hold on to something to keep your balance. Push your hips forward.   Physiotherapy, Injury Prevention […]

  Muscles: Tibialis Posterior,  Peroneus Longus, Soleus, Flexor Hallucis Longus & Peroneus Brevis   Methods: Stand upright facing a wall and place both hands on the wall with one foot behind the other. Make sure that your toes are facing forward and your heel is on the ground. Bend your back leg and lean toward […]

  Muscles: Plantaris, Peroneus Longus, Peroneus Brevis, Gastrocnemius & Flexor Hallucis Longus   Methods: Stand on a raised object or step. Place the toes of one foot on the edge of the step. Keeping your leg straight, let your heel drop slowly towards the ground.   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when […]

  Muscles: Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis   Method: In a sitting position bring the soles of your feet together and bring them towards your groin. Hold onto your ankles and push your knees downwards with your elbows. Make sure to keep your back straight and upright.   Physiotherapy, Injury Prevention & […]

  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. […]

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