Stretching

Wrist and Arm Stretching Exercises

The following exercise will stretch the muscles of the arm. Click on the links below to see more detail on muscles stretched, teaching points, variations, and related injuries. Wrist Flexor Stretch Teaching Points Stand facing a wall with your arms outstretched and palms facing up Place your fingers on the wall pointing downwards Slowly try …

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Shoulder Stretching Exercises

The following exercise will stretch the muscles of the shoulder. Click on the links below to see more detail on muscles stretched, teaching points, variations, and related injuries.  Anterior Shoulder Stretch Teaching Points Stand upright with the back straight Clasp your hands behind your back Slowly lift your hands away from the back and up …

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Lower Leg Stretching Exercises

The following exercise will stretch and mobilise the thigh muscles. Click on the links below to see more detail on muscles stretched, teaching points, variations, and related injuries. Shin Stretch Teaching Points Kneel with your shins flat on the ground Sit back on your heels, slowly increasing the pressure Hold for between 10 and 30 …

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Hip and Groin Stretching Exercises

The following exercise will stretch and mobilise the hip and groin. Click on the links below to see more detail on muscles stretched, teaching points, variations, and related injuries. Gluteus Maximus Stretch Teaching Points Lay on the floor on your back Pull your bent knee up towards the opposite shoulder Hold for between 10 and …

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Back Stretching Exercises

Back stretching exercises mobilise the lower back. Here we explain some important exercises for preventing and treating back pain. Lower Back Stretch Teaching Points Lay on the floor on your back Bring your knees up to your chest and use your arms to pull them in further Hold for between 10 and 30 seconds Muscles …

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Back stretching

Neck Stretching Exercises

Neck stretching exercises including lateral neck flexion, forward flexion, and neck rotation. Neck stretching exercises are important for all sports but in particular, if you do a lot of work at desk or computer. Lateral Neck Flexion Teaching Points Look straight forward and do not let the chin dropdown Move your ear towards the shoulder …

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Thigh Stretching Exercises

The following exercise will stretch and mobilise the thigh muscles. Click on the links below to see more detail on muscles stretched, teaching points, variations, and related injuries. Standing Quadriceps Stretch Teaching Points Stand on one leg and pull the other foot up behind your bottom Keep your knees together and push your hips forwards …

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Types of Stretching

Here we introduce and explain the different types of stretching exercises including static stretching, dynamic stretching, and PNF or proprioceptive neuromuscular facilitation. Static Stretching Static stretching is the type of stretching where you take a muscle to its outer range until you can feel a gentle stretch in the muscle belly and hold it at …

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Types of stretching