Pirformis stretch
Laying on your back, bend one knee and place opposite ankle across thigh, grab hold of the thigh of the bent knee and pull it towards your chest to feel a stretch deep in the buttock.
Laying on your back, bend one knee and place opposite ankle across thigh, grab hold of the thigh of the bent knee and pull it towards your chest to feel a stretch deep in the buttock.
Lay down with stretchband looped around your lower back and one forefoot, keeping other leg flat, use band to lift leg with straight knee up towards ceiling, then gently rock the leg across the body, into and out of a gentle stretch that is felt down the outside of the leg.
With something under the knee for comfort, kneel on one knee with the otherfoot out in front with knee at 90 degrees, grab the foot with the hand on the same side of the body and pull heel in towards buttock to feel a stretch from the hip down through the front of the thigh.
With heels off the edge of a step, leaning slightly into wall, squeeze glutsand come up onto your toes on one side as you drive the opposite knee up to hip height using your core to keep spine and pelvis steady.
Standing on one leg, knee slightly bent, slowly bring chest towards floor, extending the opposite leg and keeping the back in a neutral position and the hips level. Slowly return to an upright position.
This exercise aims to improve the rotation range of you thoracic spine.
In 4pt kneeling extend one arm out in front and the same leg out behind, the rotate whole body evely away from weight-bearing side.
Place theraband around ankles, come into slight squat, keeping weight on heels. Step sideways slowly with control, keeping toes pointing forwards, keep hips level and feet no closer than shoulder width apart.
Lying on your side with feet, hips and shoulders in line, knees bent to 90 degrees, loop theraband around arch of your top foot, holding the other ends in front of chest. Keeping legs evenly apart, squeeze your buttock muscles and push with heel until your leg is straight.
Hook stretchband around lower back, and under the arch of one foot. Slowly raise the leg, keeping knee straight andgenlty pull of band with hands to feel stretch in the back of your thigh/knee.
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