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 [...]
Optimising Performance For Triathletes
Over the course of the last few years, Amy Forshaw (Professional Triathlete) has excelled at her favourite sporting disciplines – swimming, cycling and running. Our Didsbury (Manchester) team, have been [...]
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 [...]
Emma storms through to beat her PB at the Sheffield 10k…
I just wanted to let you know my good news..... I managed to do the Bupa Sheffield Run last Sunday in 52:49 which is my new PB for a full [...]
Gluten Free Diets
Gluten is a type of protein found in wheat and grains. Gluten is what helps dough maintain its elasticity and keep its shape. Some people have developed an allergic reaction [...]
Calculating Your Daily Calorie Needs
When planning your diet as an athlete, it is important to know how many calories you need to consume each day to meet your training demands, improve your performance and [...]
Myofascial Release
What is Myofascial Release? Myofascial release is a soft tissue therapy technique in which fascia is stretched and bonds are released between fascia, muscle tissue, bones and other soft tissues [...]
Trigger Points
What are Trigger Points? Trigger points are known to be palpable ‘knots’ or ‘taut bands of tissue’ within a muscle that may develop from overuse or injury. They may be [...]
Weight Loss: Diet & Exercise
Your weight is dependent on the number of calories you consume and the number of calories that you expend. Your intake of calories comes from the food and drink you [...]