Neural mobilisation with stretch band
Sitting with the stretchband looped around your lowerback and balls of feet, legs out straight, slowly slump head and shoulders down towards hips. Feel a brief gentle stretch then come straight back up.
Sitting with the stretchband looped around your lowerback and balls of feet, legs out straight, slowly slump head and shoulders down towards hips. Feel a brief gentle stretch then come straight back up.
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.
This exercise aims to improve the rotation range of you thoracic spine.
Using the wieght of your body, slowly roll areas of tension in your leg muscles backwards and forwards over the foam roller
Standing on one leg with one hand holding onto something for balance, bend the opposite knee and hand hold onto foot with that hand, pulling the heel towards to bottom to feel the stretch in the quadricep at the front of the thigh.
Standing with hips facing straight in front and one foot resting on something between hip and knee height, slowly reach towards toes with both hands evenly to feel a stretch in the back of the thigh/knee.
Sitting on the ground with one leg out straight, and the other bent out to side, reach slowly down leg towards toes evenly with both hands. Feel stretch behind thigh/knee.
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.
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.
Double leg or single leg, have feet facing directly forwards, keep knee straight, and slowly lift heel off the ground coming onto toes ensuring you heel stays straight.
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