Monthly Archives: June 2018

Tennis Ball – Quad

How to perform this stretch? Start by lying down with the ball under the quad muscle (see diagrams and video if unsure) Slowly roll up and down in segments from above the heel towards the knee If you find a painful area, either stay on that area until the pain lessens or slowly roll over…

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Tennis Ball – Forearm

How to perform this stretch? Start by standing next to a wall with a tennis ball. Place the tennis ball either: In front of the forearm (flexors) Back of the forearm (extensors) Use the opposite hand to help stabilise as you slowly roll up and down in segments If you find a painful area, either…

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Tennis Ball – Neck

How to perform this stretch? Start by lying down with the ball either side of the spine to target the neck muscles As you rest the ball on the neck, look up slightly and rotate the spine towards the same side of the ball If you find a painful area, look to stay on that…

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Tennis Ball – Calves

How to perform this stretch? Start by sitting down upright with the ball under the calf muscle Slowly roll up and down in segments from above the heel towards the knee If you find a painful area, either stay on that area until the pain lessens or slowly roll over it. Variations: Opposite foot bent…

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Tennis Ball – TFL

How to perform this stretch? Start by lying down upright with the ball over the supraspinatus muscle (see diagrams and video if unsure) Bring the top leg over the bottom leg to angle the ball over the muscle and provide support Slowly roll the ball side to side in segments If you find a painful…

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Home Exercises – Side Lunge Progression 2

How to perform this exercise: You’ll need something sofa height or the second step at home Start by standing with a little distance apart with one leg on Ensure to keep the knee straight with the leg that is raised throughout the movement Allow the head to go forward and buttock back As this happens,…

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Home Exercises – Side Lunge Progression 1

Variations: Legs wide apart reaching opposite hand to foot Stepping into a side lunge from feet together Option – Using something for support like a chair for the 2 variations How to perform this exercise – This may differ depending on which variation you choose: Start by standing Ensure to bend the knee for the…

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Stretches – Squat Hip Opener Stretch

How to perform this exercise: Start in a deep squat position keeping the chest up With the weight of the body over one foot, with the opposite foot look to twist the knee in and out as much as possible When twisting, look to keep on the toe When twisting out, look to use one…

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Stretches – Pec Stretch

How to perform this stretch (depending on the variation): Have the opposite foot slightly in front to mimic a throwing position Keep the chest up and shoulders back when performing this exercise Ensure the arm is twisted outwards Common mistakes include: The shoulder turning inwards and moving forwards. Keep the shoulder back! Variations: Elbow Bent…

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Home Exercise – Core Strength

Core strength improves the posture with better balance of muscle tension to reduce the risk of injuries, thus allowing us to perform better with our body movement! As the core is the “centre piece” of our body, the rest of the body can have an influence on our posture, in particular the hips and mid-back.…

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