Category Archives : Stretches

The Pelvic Tilt

When you’re suffering from lower back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some movement back to this area gently. Begin by lying on the floor with your knees bent and feet flat on the floor. Try to relax your low back, […]

Warm Up

Whether you are a novice or an expert in exercising, it is essential to warm up and stretch before you exercise. Warming up is necessary as it helps to prepare your body for exercises by increasing your heart rate and improving blood circulation. It even prepares you mentally for your workout. Stand upright and march in […]

Water Exercise/Leg Lifts

Stand in the pool next to the side wall with one hand on the edge Raise one straight leg slowly to the front Lower slowly to the starting position 5 repetitions per leg

Hip Rotation Stretch

Place your feet slightly apart, and hands on hips. Raise your knee-bent leg. Perform knee rotation to the right and to the left. Change the leg Do 10 repetitions for each leg

Arm Chest Stretch

Stand with your arm extended to the rear and parallel to the ground. (Or for a variation, bend your elbow to 90 degrees.) Hold on to an immovable object and then turn your shoulders and body away from your outstretched arm. Hold the stretch position for a minimum of 20 seconds and then repeat with […]

The Chin Nod Stretch

Lie down with a soft pillow under your neck, and with your knees bent up. Gently and slowly nod your head forward as if to say ‘yes’. Feel the muscles at the front of your neck. Stop the nodding action just before you feel the front muscles hardening. Hold the nod position for five seconds […]

Hip Flexor Stretch

Kneel with affected knee on the ground, same side arm goes back causing pelvis (hips) to shift forward, and back to extend. Hold for 20- 30 seconds. Repeat 3 times.

Latissimus Dorsi Stretch

Stand approximately 3 feet from a wall Place both hands on the wall one on top of the other as high as you can reach. Step back with one foot. Bend at the hips, keeping your chest up and chin tucked in. Take a deep breath, exhale slowly and let your back sag toward the […]

Lower Leg Stretch

The peroneal muscles run down the outside of the lower leg and are difficult to stretch and so often neglected in a stretching routine. Sit in a chair with one ankle resting on the other knee. With your hands, point the foot (plantarflex) and turn the sole of the foot upwards (invert). Hold for between […]

Chin Tuck Stretch

This gentle stretch can help alleviate the aches associated with tight muscles around the neck and upper back. This can be done first thing in the morning, as well as during breaks at work to help minimise tightness and decrease the potential of tension related headaches. Gently bend your head forwards with one hand whilst […]