Author Archives: Adrian Lee

How to Sit Properly

A few quick tips to fix your seated posture! 😃 – ✅ Height – Hips higher than the knees. Change the height of the chair or use props ✅ Sat at the Edge of seat – Stops you from rounding the back and forces you to use your core muscles ✅Alternating one leg tucked under…

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Warm Up Stretch Routine

I thought I would share how I warm up before every session.

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Partner Assisted Stretching – Lying Down

It doesn’t matter whether you’re lying down on the floor or plinth, sideways or diagonal. I will always find a way to stretch and move the body. 😃🕺🏼 Sometimes it’s difficult for some of my clients to be in certain positions to move or manipulate them. In that case, I will be the one to move…

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Partner Assisted Stretching – Seated

Today I’m showing some PNF partner-assisted variations with Emily Dawson that I do on a regular basis with my clients. PNF (proprioceptive neuromuscular facilitation) is sub-maximal counter resistance on a stretch to increase muscle length. It does this by stimulating the GTO (Golgi tendon organs) to inhibit the muscle as a window of opportunity to…

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Foam Roll – Tibialis Anterior

You’ll need a foam roller to begin with. How to perform this stretch (depending on the variation): Start on the floor in a kneeling position Slowly roll up and down in segments from the outer side of the shin, ankle to knee If you find a painful area, either stay on that area until the…

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Foam Roll – Lats

You’ll need a foam roller to begin with. How to perform this: Start on the side whilst on the floor Place the foam roller on the side over the wingbone and under the armpit The position of the foam roller can change every time depending on where the tension is Have the knees bent to…

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Stretches – Yoga Spinal Twist Stretch Combinations

Here are a few yoga exercise combinations that you could try. Remember you’ll need good mobility in the ankle, knee, hip and spine to perform this and you may need to do other stretches in my playlist prior to this.

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Stretches – Glute Stretch Variations

How to perform the beginner stretch: Start by lying down on the floor, bring one knee across the body with the opposite hand gently pushing down on the knee The head should be looking away with the hand on the floor keeping the shoulder on the floor. How to perform the advance stretch: Start by…

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Stretches – Forearm Stretch Variations

How to stretch the front of the forearm (flexors): Standing – using the opposite hand to pull the hand back with a straight arm Floor or chair – with the arms straight, the palm of the hand on the floor/chair and the fingers facing towards you Wall – slowly reach the hands higher with the…

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Stretches – Golf Warm Up

Variations: Twisting with feet wide apart Twisting in a staggered stance towards the leg that’s in front Twisting in a staggered stance towards the leg that’s in front – top hand underhand grip reaching diagonally across (135 degrees) How to perform this stretch: Start by standing with a golf stick, bar or even a broomstick!…

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