Common Stretches & Advice

  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 […]

    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 […]

Anatomical Musculoskeletal Group: Posterior capsule of the shoulder joint Upper region of Triceps muscle Local soft tissue including ligaments, muscles & tendons   Method: Bring one arm across the body and place the other hand on the elbow Pull the elbow across the body until a stretch is felt at the rear of the shoulder […]

    Muscle Group: Hip Adductors (Adductor Brevis, Magnus & Longus muscles), Pectineus & Gracilis   Muscle Action: Hip adduction and controls hip abduction eccentrically   Method: Stand with your legs wide apart and keep your feet facing forwards Place your hands on your hips & lean towards one side whilst allowing the knee to […]

    Muscle Group: Triceps – 3-headed muscle situated at the back of the upper arm   Muscle Action: Primarily elbow extension but may also assist with shoulder extension Controls both elbow flexion and shoulder flexion eccentrically   Method: Fully elevate one arm and place the hand behind your head and down your back Place […]

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: Gastrocnemius, Tibialis Posterior, Plantaris, Peroneus Longus & Peroneus Brevis   Muscle Action: Primarily plantar-flexion of the ankle joint & assists with knee flexion Controls both ankle dorsi-flexion and knee extension eccentrically   Method: Stand facing a wall and place one leg to the rear in a fully extended position Keep both feet facing forwards […]

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 […]

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 […]

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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