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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Stretches – Quad Stretch – Part 2

How to perform this stretch: • You may need a cushion for your knee, to begin with • Make enough space with the front leg going forward to allow better balance • With the knee of the other leg resting on the cushion, use your hand on the same side to lift and pull the…

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Stretches – Quad Stretch – Part 3

How to perform this stretch: • You may need a cushion for your knee, to begin with • Start by fixing the foot on a stable surface. Here I use a wall, but something like a sofa is also ideal • Lower the body so that the knee is on the floor, keeping it as…

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Hamstring Stretch Variation – Part 2

How to perform this stretch: • Starting from a kneeling position, bring one leg in front so that it is straight and the toe is upright • To progress, bring the front leg further forward closer to a ‘splits’ position • Option 1: Twisting to the same side as the leg in front. Remember to…

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Stretches – Hamstring Stretch Variation – Part 3

How to perform this stretch: • Start by lying down and have one leg bent with the foot on the floor • With the opposite leg place the band over the arch of the foot and hold onto the band with both hands • Option 1: Bend and straighten the leg straight up • Option…

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Treatment With Me – Lower Back and Buttock Pain

In many cases people may be great giving advice but are guilty of not applying the same advice to themselves. I meet many personal trainers that teach PT courses and sometimes assess their exams. When we do cross paths, I always look to guide them through a logical step-by-step plan and share ideas they can…

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