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Staying Supple Using Stretches

We all expect more from our bodies than ever before. Yet we begin to lose our natural elasticity at around the age of 23, so we need to work harder to keep healthy as we reach our 30s and 40s.

These easy exercises will not only help to keep your aches and pains at bay, they help you play sport and perform better than ever before. By starting now, not only will you perform at your best every day, you will be less likely to suffer aches and pains as you get older.

Remember that for the ultimate in improving flexibility, our Deep Tissue Massage will loosen your muscles to help restore mobility.

Hold all stretches for 20 seconds. Should you be doing these stretches as a warm up, ensure that you have warmed your muscles for 5-10 minutes (jog or fast walk) and then hold all stretches for 3 seconds 3 times. A cool down for 5-10 minutes after exercise will also help to prevent muscle soreness.

Neck & Back

Neck Stretch

  1. Sit upright and place your right hand under your buttock.
  2. Turn your head 45 degrees to the left and lower your nose toward your opposite hip bone.
  3. Apply gentle pressure to the back of your head with your left hand to increase the stretch.
  4. Repeat on the other side.

Upper Back Twist

  1. Sit upright in a chair and twist as far as possible to the right.
  2. Add gentle overpressure by holding on to the edge of your chair and pulling yourself further round with your left hand.
  3. Repeat to the other side.

Upper Back Arch

  1. Sit upright in a chair with a backrest up to the level of your shoulder blades.
  2. Support your neck by placing both hands at the back of your head.
  3. Now gently stretch backwards over the backrest of the chair.

Forearms

Flexor Muscle Stretch

  1. Straighten your elbow in front of you with your palm facing downwards.
  2. Grasp the underside of your fingers with your other hand and gently pull your fingers and wrist back toward your forearm.
  3. Repeat with the opposite arm.

Extensor Muscle Stretch

  1. Make a fist with your hand and straighten your elbow.
  2. Grasp your fist with your other hand and gently bend/flex your wrist.
  3. Repeat with the opposite arm.

Lower Back

Buttock Stretch

  1. Sit up straight with your right foot next to the outside of your left knee.
  2. Gently pull your right knee toward your left shoulder.
  3. Repeat on the other side.

Legs

Hamstring Stretch

  1. Ensure your back remains flat on the floor during this stretch and that your head is supported on the floor.
  2. Lie on your back with your knees bent.
  3. Bring one knee towards your chest until you can hold the back of your thigh with both hands.
  4. Straighten your knee until you feel a stretch in the back of your thigh.
  5. Repeat with the other leg.

Quadriceps Stretch

  1. Ensure that your back stays straight during this stretch.
  2. Stand on one foot with your knee slightly bent and bend the other knee so that your foot moves up towards your buttocks.
  3. Hold your ankle with your opposite hand and bring your foot gently towards your buttocks until you feel a stretch in the front of your thigh.
  4. Repeat on the other leg.

Calf Stretch

  1. Keep your back leg straight and your back upright during this stretch.
  2. Stand in a lunge position with hands supported against a wall at shoulder height in front of you.
  3. Move your back leg away from the wall until you feel a stretch in your calf when you bring your heel to the floor.
  4. Repeat on the other side.
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