Summary:

A basic standing groin/adductor stretch.

Description:

• stand with your feet spread wide apart then move your pelvis and torso away from the  side you want to stretch.

• keep the spine and pelvis in a neutral position

• both the width of the stance and the level of movement to the side can be adjusted until a comfortable stretch is felt along the inner aspect of the thigh

NOTE: turning the stretch side foot outwards or inwards can place the emphasis on the different fibres of the adductor muscles.

Summary:

Gluteal stretch and rotational stretch for the lumbar spine and pelvis

Description:

• lying on your back keep your right leg straight and bend your left leg.

• pull your left knee across your body with the right hand towards your right shoulder. Hold for 10 seconds.

• allow your lower back to rotate slightly and bring the right knee further to the side as shown above. Hold for 10 seconds

• repeat on the other side.

Summary:

Simple calf stretch.

Description:

• facing the wall place your hands against the wall.

• bring one foot back with toes pointing towards the wall.

• bend the opposite knee to lean forward, keeping your back heel on the floor, feel the stretch in the back of your calf.

• hold the stretch for a minimum of 20 seconds.

Summary:

Simple stretch for the hamstring muscles

Description:

• lying on your back in a doorway, place heel against the wall.

•  the other leg is either straight along the ground (most effective) or with the knee bent and foot on floor.

• the elevated leg should be as straight as you can manage or if still effective very slightly bent to protect the sciatic nerve.

• you can be effective to specific hamstring muscles by rolling the elevated leg in or out.

• stretch should be held for a minimum of 20 seconds.

Summary:

A  simple standing quadrcieps stretch.

Description:

•  standing on one leg hold onto your other ankle, or onto a towel or belt that is looped around your ankle.

•  keep your spine neutral (no excessive arch in your lower back).

•  gently pull your ankle up bending the knee (pushing hips forward creates a more focused stretch).

•  it is important to hold on to something with your other hand if you have difficulty balancing.

• hold stretch for a minimum of 20 seconds.

Note: you may also perform this stretch lying on your side as an alternative.

Summary:

Proper squat exercise

Description:

• whilst standing maintain a neutral spine, release deep hip muscles (think of separating your sit bones).

• squat down as far as you can comfortably manage putting your weight through your heels.

• at the same time bring your arms forwards and allowing the chest to come forward but the spine in a neutral position.

• as you come back to the starting position, keep sit bones and low back released and push your hips forwards

• Repeat 10 times

Summary:

Mini squat exercise

Description:

• whilst standing maintaining a neutral spine, release deep hip muscles (think of separating your sit bones).

• squat down half-way, bringing your arms forwards and allowing the chest to come forward but the spine in a neutral position.

• as you come back to the starting position, keep your lower back as relaxed as possible.

• Repeat 10 times.

• If you are feeling brave repeat standing on one leg.