Self Help Guides
Warm up Stretching
Perform this sequence of stretching only after you have warmed up the muscles, remembering to warm up is the key to unlock tight muscles, failure to do so causes injury.
Remember to hold each stretch for 20-30- seconds, breath in evenly and slowly through your nose, and exhale through your mouth.
Correct Calf Foot Position (Soleus Gastrocnemius)
Foot alignment should be shoulder width apart. Move one foot backwards keeping it in a straight line, keeping your heel flat on the floor, raise it only if you aim to develop the stretch.
Bend your front leg, so when you look down you can see your toes, lean forward keeping your back straight and push.
Soleus
Stand with your feet flat on n the floor, looking forward, half a stride apart. Keep your back straight, have your hand on your hips, exhale and lower yourself down, resting your bodyweight on the rear foot.
A normal stretch (Hamstrings)
Stand with your feet shoulder width apart, one foot extended half a pace forward. Keep the front leg straight, and bend the rear leg, rest both hands on your thighs.
Slowly exhale, tilt your buttocks upward keeping the front leg straight and both feet flat on the floor. Inhale slowly and relax. Repeat the stretch again, beginning with the toes of the front foot raising them up, but keep the heel on the floor.
Quadriceps standing
Stand holding onto something secure.
Raise one heel up towards your buttocks and grasp your foot with one hand.
Inhale, slowly pulling your heel to your buttock and gently push your pelvis forward.
Aim to keep your knees together, try to slightly bend your supporting leg.
Side lunge (Adductors)
Stand upright with both feet facing forward, double should width apart.
Place hand on hips in order to keep your back straight, slowly exhale taking your body weight to one side.
Avoid leaning forward or taking the knee of the bent leg over your toes. Increase the stretch, the foot of the bent leg pointing forward.=
To increase the stretch, relax upward, sliding your feet out a few inches to the sides.
Leg Over (Lower back/Gluteus muscles)
Lie on your back and extend your left arm out to the side. Take your left leg over to your right and bring your knee in line with your hips.
Keep your right leg straight and use your right arm to push down on the knee of the left leg, exhaling slowly as you stretch.
Foetal Position (Lower back)
Lay on your back keeping your head on the floor. Slowly pull both legs into your chest and hold them with your hands.
Exhale, pulling down on your legs whilst gradually lifting your buttocks off the floor. You can also stretch your neck in this position by slowly tilting your chin onto your chest.
Spine Curve (spinal column)
Begin the stretch by laying on your front with your hands close to your chest, fingers pointing forward.
Exhale pushing yourself up with your arms and contracting your buttocks while keeping your feet on the floor. Stretch your neck by looking at the ceiling.
Bar Twist (Quadratus Lumborum or lower back)
Stand with both feet facing forward at double shoulder width, legs slightly bent.
Place bar behind your shoulders grip in a comfortable position. Use the bar to keep your upper body straight and slowly rotate. Avoid moving at speed or forcing the stretch.
Lower Back-Cat Stretch
Adopt a position on all fours, point your toes behind and your fingers forward. Start with a flat back, then drop your head downwards pushing your shoulder blades upward and outward as you elevate your upper back.
Elbows Back (Pectorals Major)
Sit or stand upright, keep your back straight, look straight forward. Put both hands on your lower back, fingers pointing down, elbows to your side.
Exhale slowly while gently pulling your elbows back, trying to get them to touch.
Shoulder Strange (Upper Trapezius and Rhomboids)
Cross one arm over your chest, grasping it with your other hand, just above the elbow.
Exhale, and slowly pull your upper arm in towards your chest. Try to keep your hips and shoulders straight and facing forward all the time throughout your stretch.
Bicep Wall Stretch (Deltoid and Pectoralis Major)
Place your hand flat against a wall. Keep the arm in contact with the wall, exhale slowly and turn your body around. You will feel the stretch in your back.
Adjust the hand position up or down and repeat to stretch the biceps and the chest.
Hand Down Spine (Serratur Anterior)
Extend one of your hands down the centre of your back, fingers pointing downwards.
Use the other hand to grasp the elbow.
Exhale slowly, pulling gently downwards to your elbow, aim to take your fingers along the spine.
Upward Stretch
Extend both hands above your head, palms together. Inhale slowly pushing your hands upward and backwards, keeping your back straight.
Exhale and relax before repeating the exercise.
Chin and Chest Front (Neck muscles Splenius Capitis. Sternocleidmastiod)
Place both hands at the rear of your head, fingers interlocked, thumbs pointing down, elbows forward. Slowly exhale, pulling your head downward, try to touch your chin on your chest. Keep your back straight, your shoulders down. Relax your hands.