Patient Exercises
PLEASE READ: before undertaking ANY exercise or exercise program, to avoid risk of injury or any health complications, you should first consult an appropriate healthcare professional. Whilst every effort has been made to make these exercises safe and clearly explained it is impossible for this type of generic advice to be complete, safe and effective in every individual case.
CLICK ON ‘Read More’ to see the full image of the exercise with instructions, or, if there are multiple illustrations for the exercise all of the images, or to play anyone of the videos.
Gluteal Trigger Point Release (Moderate Intensity) - Video
This exercise can be done using a trigger point ball (as illustrated in the video) or a foam roller…
Click ‘Read More’ below to watch the video and read a full description of the exercise.
Foam Rolling The Glutes & Iliotibial Band - Video
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Sprinter’s Lunge One (low intensity) - Video
If you have problems balancing perform the exercise with one hand steadying yourself against the wall.
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Spinal Twist (low intensity)
Lie on your back, drop both knees to the left and then the right.
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Spinal Twist (high intensity)
Cross your legs. Hold your upper knee and pull it down to the ground. Repeat in the opposite direction for the other side.
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Back Stretch
Straighten your legs, but you don’t need to lock them out fully. Make sure your toes aren’t pointing up to the ceiling. Cross your arms so your right hand wraps around your left leg and your left hand wraps around your right leg. Slowly run your hands down your legs stopping when you feel a gentle stretch. If you wish, and this isn’t shown on the picture, you can increase the stretch at the end of the movement by bending your elbows so your right elbow drops down and rests on your right leg, and your left elbow drops down and rests on your left leg.
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Hip & Back Lengthening - Video
Sit comfortably on the floor with your legs crossed….
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Foam Rolling The Erector Spinae/Upper Glutes - Video
Using a foam roller that is condensed foam all the way through, NOT one that is hollow in the middle resembling a pipe as this might be too firm...
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Foam Rolling The Thoracic Spine - Video
A softer foam roller made of condensed foam is best for this exercise, NOT a foam roller that is hollow in the middle resembling a pipe as this is too firm…
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Thoracic Mobilisation - Video
To engage your core muscles during the exercise try and keep your stomach muscles gently tensed throughout the movement.
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Supraspinatus Stretch One - Video
Place your right hand behind your back. Hold your right wrist with your left hand. Pull your right hand down and over to your left hip. Keeping your right hand fixed to your left hip lean over to the left slightly WITHOUT letting your right hand drift back towards the right side. Make sure you're standing upright.
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Supraspinatus Stretch Two
Bringing your left arm across your body to hold the door frame at hip height, look directly forwards as you take a step forwards with your left leg. Make sure your left foot is planted slightly to the left of the midline.
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Infraspinatus Stretch
Bringing your left arm across your body to hold the door frame at shoulder height, look directly forwards as you take a step forwards with your left leg. Make sure your left foot is planted slightly to the left of the midline.
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Infraspinatus/Teres Minor Stretch
Bringing your left arm across your body to hold the door frame at above shoulder height, take a step forwards with your left leg. Make sure your left foot is planted slightly to the left of the midline.
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Pectoralis/Subscapularis/Teres Major Stretch
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Upper Back Stretch
Cross your hands and hold the door frame. Lean back to straighten the arms. Step to the left side with your left foot and bend your left knee so you lunge over to this side. Repeat for the other side.
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Bicep/Pectoral Stretch (Seated)
Place your hands on the sofa or two chairs and look forward, keeping your chest up.
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Tricep/Latissimus Dorsi Stretch
For an added stretch drop your body into the wall.
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