A basic standing groin/adductor stretch.
• 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.
Gluteal stretch and rotational stretch for the lumbar spine and pelvis
• 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.
Simple calf stretch.
• 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.
Simple stretch for the hamstring muscles
• 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.
A simple standing quadrcieps stretch.
• 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.
Proper squat exercise
• 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
Mini squat exercise
• 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.