Category Archives: Stretches

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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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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Stretches – Standing Shoulder & Upper Back

How to perform this stretch: Start by standing next to a wall or anything similar that could be used for this stretch Place the outside of the hands on the wall with the arms straight Either with one leg back or both legs together, gently lean the body forward to raise the shoulders What if…

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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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