Author Archives: Adrian Lee

Tennis Ball – Supraspinatus (Part 2)

How to perform this stretch? Start by standing with the ball over the supraspinatus muscle (see diagrams and video if unsure) Bring the arm so that the elbow is in line with the shoulder Slowly rotate the arm upwards whilst maintaining the line of the elbow If you find a painful area stay on that…

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Tennis Ball – Supraspinatus (Part 1)

How to perform this stretch? Start by placing the ball over the supraspinatus muscle next to a wall (see diagrams and video if unsure) Elevate the arm so that the elbow is in line with the shoulder Slowly rotate the arm upwards whilst maintaining the line of the elbow If you find a painful area,…

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Tennis Ball – Deltoid (Part 2)

How to perform this stretch? Start by lying down on the floor with a tennis ball Place the tennis ball over either: Front of the shoulder (Anterior Deltoid) Side of the shoulder (Lateral Deltoid) Get the feet in a stable position and slowly roll up and down in segments If you find a painful area,…

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Tennis Ball – Deltoid (Part 1)

How to perform this stretch? Start by standing next to a wall with a tennis ball Place the tennis ball over either the: front of the shoulder (Anterior Deltoid) side of the shoulder (Lateral Deltoid) Get the feet in a stable position and slowly roll up and down in segments If you find a painful…

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Tennis Ball – Pectoral (Part 2)

How to perform this stretch? Start by lying over the ball over the pectoral muscle (see diagram and video if unsure) Get the feet in a stable position and slowly roll up and down in segments from side to side and up and down If you find a painful area, either stay on that area…

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Tennis Ball – Pectoral (Part 1)

How to perform this stretch? Start by standing with the ball over the pectoral muscle (see diagrams and video if unsure) Get the feet in a stable position and slowly roll up and down in segments from side to side and up and down. If you find a painful area, either stay on that area…

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Treatment With Me – Whole Body Treatment (Home Visit)

Wearing a different top this time for a home visit for a client who also loves superheroes! We use ‘homework’ exercises as a form of an assessment where I look at the posture and form when they are being done. It allows me to see what needs to be done next outside of sessions as…

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Home Exercise – Beginner Side Plank Variation

How to perform this exercise: Start on the floor and come on to one side Tuck both knees in and come onto your elbow Ensure the elbow is directly under the shoulder Initiate the exercise by coming onto the outer aspect of the bottom knee As you lift the body up, kick the top leg…

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Stretches – Plantar Fascia Stretch Combinations

Combinations: Tennis ball self-massage Standing Stretch How to perform the standing stretch: Start by standing next to a wall or anything similar that could be used for this stretch 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…

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Tennis Ball – Upper Back (Part 2)

How to perform this stretch? Start by lying down with the ball on either side of the spine to target the upper back muscles (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…

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