Unilateral Hip Flexion Stretch
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 [...]
Trunk Rotation Stretch; Kneeling
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 [...]
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 [...]
Shoulder & Latissimus Dorsi Stretch
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 [...]
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, [...]
Anterior Shin & Ankle Stretch
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 [...]
Hip Abductor & ITB Stretch; Standing
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 [...]
Hip Flexor Stretch; Kneeling
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 [...]
Achilles Tendon Stretch
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 [...]
Heel-Drop Calf Stretch
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 [...]
Groin Adductor Muscle Stretch; Sitting
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 [...]
Quadriceps Muscle Stretch; Side-Lying
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 [...]
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 [...]
Posterior Shoulder Stretch
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 [...]
Groin Adductor Muscle Stretch; Standing
Muscle Group: Hip Adductors (Adductor Brevis, Magnus & Longus muscles), Pectineus & Gracilis Muscle Action: Hip adduction and controls hip abduction eccentrically Method: Stand with your [...]
Triceps Muscle Stretch
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 [...]