Stretches

I regularly post stretches and exercises on my blog.  Here’s the full (and growing!) list.

Shoulder Exercise – The Prince Charles -   1. Stand upright with feet shoulder width apart. 2. Bring your affected arm up behind your back. 3. Bring up your good arm to hold onto the affected arm. 4. Use your good arm to bring your hand further up your back. You should feel a stretch in the front of the affected shoulder.… Read More

Shoulder Stretch – Walk Up The Wall - Here's another simple but effective exercise for loosening stiff shoulders. I like this exercise for phase 2 frozen shoulder but it can be useful for other conditions.  You should not do this exercise if it is painful! 1. Stand next to a wall. 2. Using the affected arm, gently walk your fingers up the wall… Read More

Brugger’s Relief Position for Back Pain and Poor Posture - Staying in 1 position, particularly sitting, is not very good for your spine.   Sitting with poor posture is even worse as it places uneven load on some muscle groups.  Over time this can lead to stiffness and pain.   Previously I've discussed how to sit with good posture, the importance of regular breaks and… Read More

Shoulder Stretch – Pushing the Arm - This exercise is great for relaxing the shoulder muscles.  It is pretty gentle but effective for improving mobility and reducing pain around the shoulder. 1. Stand upright next to a wall. 2. Let your arm hang straight down by your side. 3. Push your arm against the wall with about 20% of your strength. 4.… Read More

Stretch for Tight Shoulders – Shoulder Rotations - Here is a nice easy exercise to help loosen stiff shoulders.   1. Sit or stand with good posture. 2. Keep your hands by your sides. 3. Rotate your shoulders in a circle; up to your ears and back down again. 4. Repeat in the other direction. Repeat for 2 minutes. Perform three times a… Read More

Stretch for Shoulder Pain – Shoulder Shrugs - This is a very gentle exercise, suitable for the early, painful stages of a shoulder problem.  I often use it with my Frozen Shoulder patients but it's useful for many other conditions.   1. Sit or stand with good posture. 2. Shrug your shoulders up towards your ears. Go as high as you can. Take… Read More

Shoulder Stretch – Pulling the Towel - This stretch is great for increasing the flexibility of your shoulders.  I use it a lot with people recovering from frozen shoulder, but it can be useful in other cases too.  It is best to avoid this one if your shoulder is painful.   1. Roll a large bath towel into a sausage shape. 2.… Read More

Stretch The Back of your Arm & Shoulder – The Elephant -   Cross one arm in front of your body. Bend your other elbow around the first arm as shown above. Use your bent arm to pull your arm closer to your body.  You should feel a stretch across the back of your shoulder as shown above. Hold for 10 seconds and repeat 3 times on… Read More

Stretch your Shoulders – Active Assisted Range of Motion Stretch - 1. Lie flat on your back, or if comfortable stand upright. 2. Hold a cane or broomstick in both hands. 3. Using your good arm to guide the bad arm gently lift the cane upwards, above your head (first image). 4. Slowly bring your arms back down (second image). 5. Keeping your elbows bent, take your… Read More

Stretch – Loosen Stiff Shoulders - This exercise is great for many shoulder conditions and to relieve general stiffness in the area.   1. Stand with your feet about shoulder width apart. 2. Lean forwards from your waist. 3. Rest one arm on a chair, table or wall. 4. Allow your other arm to hang freely. 5. Gently swing your arm… Read More

Stretches for Cyclists - Last week I talked about common causes of pain during cycling and how to prevent them.  As well as ensuring your bike fits well and riding with good posture it is really important to stretch regularly - preferably after each ride. Start with your neck and shoulders as described above.  Remember to do both sides!… Read More

Stretch – The Back of your Neck - Stretching the back of your neck is great for stiff necks, shoulders, achy back and headaches.   Give it a try!   Sit or stand with good posture.  Bend neck forwards as shown.  Press your head into your hands, but do not allow the head or neck to move. Hold this pressure for 10 seconds. Relax… Read More

Stretch Your Upper Back, Stop Slouching - This stretch feels so satisfying and is particularly good after a few hours stuck at your computer.     1.Sit or stand upright. 2. Hold your arms out to the side and bend your elbows. 3. Pull your shoulder blades backwards, as if you are trying to pinch them together. 4. Hold for 5 seconds.… Read More

Gluteal Stretch for Back and Hip Aches - Glutes stretches are really satisfying and useful for many types of back and leg pain. 1. Lay on your back. Bring your knees together and rest your feet on the floor. Interlace your fingers behind your head with your feet on the floor. (fig. 1) 2. Lift your left leg over your right leg. (fig. 2) 3.… Read More

Stretch your Back at your Desk - Here's a lovely stretch for your back and hips.  I particularly like this one because you can do it in your chair at work.   1. Sit upright in a chair with your feet on the floor. 2. Cross your right knee over your left leg. Place your left hand on your right knee. 3.… Read More

Feel Better in 3 Minutes – Office Stretching Routine - No matter how good your desk set up or your posture, sitting for hours on end is bad for your body.  I recommend getting up and away from your desk every hour, but if that's not possible, stretches are a great alternative. I've prepared this quick and easy office stretching programme.  In just 3 minutes… Read More

Stretch your Back, Reduce Back Pain – Child’s Pose - Child's pose is a yoga stretch which is often really useful when you have back pain.  It works in a similar way to knee hugs - try both and see which you prefer.   1. Start in a kneeling position. 2. Stretch forwards and down, allowing your forehead to rest on the floor with your arms outstretched… Read More

Stretch – Pec (Chest) Stretch for Better Posture - This stretch feels really pleasant and satisfying. It's ideal for anyone who looks down or leans forwards a lot - maybe during cycling, knitting, sewing, computer use or just reading!     1. Sit or stand with good posture. 2. Interlace your fingers behind your back. 3. Slowly lift your hands up behind you until you… Read More

Stretch – Easy and Relaxing Mid Back Stretch - When performed correctly this stretch is quite relaxing, and perfect for undoing hours of hunching over a computer.     1. Roll up a small towel. 2. Lie on your back with the towel underneath and horizontally placed across your shoulder blades. Put a small pillow under your head. 3. Interlock your fingers under your head… Read More

Stretch – Improve your Posture in 30 Seconds - This gentle and easy stretch can be performed any time and is great for stopping slouching.     1. Stand with your feet shoulder width apart. 2. Put your hands on your hips. 3. Carefully lean backwards and hold for 10 seconds. 4. Perform 3 times, once a day.     – Keep breathing normally… Read More

Stretch – Sideways Neck Stretch - I love this stretch for stiff, aching necks.  It's very simple and can be done anywhere.  Just take care to perform it slowly and gently.   Sit or stand with good posture. Tip your right ear towards your right shoulder, Behind your back, grasp your left wrist with your right hand. Pull your left wrist towards… Read More

Stretch – Glutes Stretch you can do at your Desk - You can perform this stretch any time you are sitting down - perfect if you work in an office environment.  It stretches the muscles around your hip and can help ease low back pain.   1. Sit upright and place your right leg over your left thigh. 2. Gently lean forwards until you can feel… Read More

Stretch – Knee Hugs for your Low Back - This is one of my favourite stretches.  It is very easy to do, very gentle and effective for many types of back pain. 1. Lay flat with your knees straight. 2. Bend both knees and draw them up towards your chest. 3. Clasp your hands round the top of your shin, just below your knees.… Read More