Monthly Archives: April 2018

Home Exercise – Hamstring Exercise Combination

Here’s a few back-to-back combinations that really work the hamstrings! 1) Sprint Start Position – coming high and low with the body 2) Back Leg Forward and Back 3) Twisting with the arm and torso  

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Stretches – Hip Flexor Stretch for Golfers

How to perform this stretch: • You’ll need a stick to begin with. Any will do, even a broomstick! • Start by kneeling on the floor with one leg in front of the other so that you feel a slight stretch with the back leg • Optional: Use a pillow for the back knee •…

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Stretches – Hip Flexor Stretch

How to perform this stretch: • Start by kneeling on the floor with one leg in front of the other so that you feel a slight stretch with the back leg • Optional: Use a pillow for the back knee • Ensure that the heel doesn’t lift when you push the front knee forward Variations:…

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Stretches – Child’s Pose Variation

How to perform this stretch: • Start by kneeling on something soft like a mat • Place the hands over the ankles • Bring the head close to the knees as much as possible to arch the back • Take slow deep breaths to further stretch the back muscles and joints • Optionally, use a…

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Stretches – Pigeon Stretch

How to perform this stretch: • Start in a kneeling position and bring one foot in front and across • As you lower the body, ensure that the foot and knee are in line • Lean the torso further forward to deepen the stretch If you find this difficult here are some alternatives: • Option…

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Stretches – Calf Stretch Variations

How to perform this stretch: • Start by leaning on something stable with the hands roughly in line with the shoulders • Have the legs staggered so that one leg is in front and that the toes are facing forward • Gently lean forward with the body, bending the front knee whilst keeping the back…

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Stretches – Groin/Adductor Stretch – Part 2

How to perform this stretch: • Start by kneeling on a soft surface with one leg straight on the side level with the body • Ensure the foot is on the side and the toe is facing forward • Variation 1: On the hands. Variation 2: On the elbows • Gently lean back and forth…

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Home Exercise – Side Plank Abdominal Crunch

How to perform this exercise: Starting position: On the floor in a side-on position, have the hand underneath the shoulder and the feet separated for balance • You should have the bottom leg in front and the top leg behind • The top hand should either be on the temple of the head or behind •…

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Home Exercise – Downward Dog – Variation 2

How to perform this exercise: • Start in a plank position, on hands and toes, hands over the shoulders and toes hip-distance apart • Choose one knee to bring forward, also leaning forward with the body • Lean back with the body and raise the back leg straight so that the hands, head, and foot…

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Home Exercise – Downward Dog – Variation 1

How to perform this exercise: • Start in a plank position, on hands and toes, hands over the shoulders and toes hip-distance apart • Slowly inhale as you push the body away bringing the hips back and up as high as possible • The hands, head, and hips should now be in line with each…

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