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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Home Exercise – Back Extension

How to perform this exercise: Start on the floor and lying on the front Starting position with the shoulders round and back so that the wing bones are squeezing together Lead from the torso as you lift the body while the head should stay still Slowly return to the starting position with the upper back…

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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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