Spinal mobility – standing

Spinal mobility – standing

This is a great series of movements that take your spine through a series of small movements that exaggerate the spinal movements we need for easy walking.  There are two sections. Equipment None needed. Motion 1: Bending forwards   Steps Stand upright and take a...
Inner thigh stretch – Adductors

Inner thigh stretch – Adductors

The inner thigh muscles are called the adductors.  Their action is to bring the thighs and knees together. The muscles originate on the pubic bone and around to the ischial tuberosity (sitting bone).  The longest extends to below the knee.  They can be very tight on...
Flank and low back – QL stretch

Flank and low back – QL stretch

Th following stretches look to get to the side of the body, and also the side of the lumbar spine.  The muscles that is particularly targeted is the Quadratus Lumborum (QL for short, and because it’s easier to say). The QL runs from the lowest ribs, the...
Front of thigh, or Quad stretches

Front of thigh, or Quad stretches

The quads are a group of four muscles that form the front of the thigh.  The meet at the knee cap and help to straighten the knee, but also help to slow down the bending of the knee when we go to sit down or going down stairs.  The muscles are: Rectus Femoris.  This...
Hip flexor stretches

Hip flexor stretches

The hip flexors are a group of muscles that bring the knee towards the chest.  These are said to get shorter when sitting for any prolonged period.  The three main muscles in this group are: Psoas.  This is the one that many people have been told about.  It connects...