Download Action - FIT College

Flexibility
CD-ROM
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Torso (Australia) Pty Ltd
Phone (61 8) 8374 2300
www.torson.com.au
A brief guide to Acrobat Reader’s Navigation Tools
It is recommended to read the Acrobat Reader help file, in order to get a
.
thorough understanding of the navigation controls
These 6 icons are commonly used:
Back to the first page
Back one page
Forward one page
Forward to the last page
These buttons are also forward and
back, but work like a web-browser,
remembering where your last page
was.
This back button is useful after viewing the details of a specific muscle,
navigating the user back to their previous position.
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A brief guide to the Animation Controls
The animations are activated by clicking on the larger figure. The motion can
be paused / played with the lower left button, and ‘scrubbed’ - back and forth by
dragging the slider.
Play / pause
Slider
To EXIT the animations
Hit the ESC key
OR
1. Click outside of the animation
2. Then click inside the animation
3. Hit the ESC key
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back and forth to refresh the window. If it doesn’t play at all, then close
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Viewing the specfic Muscles / Nerves
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5
These muscles together Splenius Cervicis & Capitis, Semispinalis Cervicis & Capibend backward (extend) the tis, Spinalis Cervicis & Capitis, Longissimus Capitis &
head and neck.
Cervicis, Iliocostalis Cervicis, Obliquus Capitis Superior,
Rectus Capitis Posterior Major & Minor, Multifidi, Rotatores,
Interspinales, Upper Trapezius, Levator Scapulae, & Sternocleidomastoid (which also flexes the neck).
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Contents Page
At the end of the Flexibility Manual is a CONTENTS PAGE
where the stretches are grouped in relation to the muscle
groups. It is on the last page for easy access with the “Go To
End” button.
Simply click on the orange buttons to go to the specific muscle group.
Front
(Anterior)
Back
NECK
0-4
NECK
5-9
SHOULDERS
SHOULDERS
10 - 14
15 - 19
SHOULDERS/CHEST
SHOULDERS - UPPER
20 - 24
25 - 29
CHEST
UPPER BACK
30 - 34
35 - 39
ARMS
40 - 44
ARMS
45 - 49
GENERAL TRUNK
GENERAL BACK / SPINE
50 - 54
55 - 59
ABS
LOWER TRUNK
LOWER BACK
60 - 64
65 - 69
HIPS
PELVIS / BUTTOCKS
70 - 74
75 - 79
THIGHS
THIGHS
80 - 84
85 - 89
LOWER LEG / FOOT
LOWER LEG / FOOT
90 - 94
95 - 99
How To Stretch
l Stretch when your body is warm
l Never stretch into pain
l Only stretch until you feel a mild strain or
tension
l Hold, roll or rock as indicated
Hold
l Hold stretch for 10-20 seconds
l Repeat 2-3 times
l Stretch gently and slowly
l Relax into the stretch
Roll or rock or Pulse
l Move rhythmically & gently either through the
range or small movements at end of range (pulse)
l Repeat several times
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Torson Bolster Basic Use
Size Adjustment
Self adjusts to fit all
needs
Start on a low inflation
level
Portable: It packs flat
and self inflates.
A unique feature of the Torson Bolster is its capacity to be easily inflated
or deflated without blowing. All normal size adjustments can be made
with the Bolster in place, or while holding it in your hand or on your lap. On
the odd occasion when you do want it
tightly inflated, the opening has a
raised and rounded rim to fit the lips
when blowing in some extra air.
The Bolster should have a distinct
‘hour-glass’ shape, flat in the middle,
when you start using it (squeeze sides
together so they touch). As your flexibility improves, you can experiment
with higher inflation levels. You will
probably find the Bolster gives better
support in bed, lounge chairs or on the
floor if it has a higher inflation level
Many people with back pain can enjoy public functions or entertainment
and activities with others with the aid
of a Bolster. In public, the Torson Bolster appears attractive and unobtrusive. It can be removed flat from your
bag, held out of sight (on your lap under the table at a restaurant, for example) while it self inflates to size, then
put in place.
Thinner: To make thinner than normal
(1) remove plug and squeeze some air out
(2). Size (3) is good to start with for support
or Moves. Squeeze flat (or roll it up) for
packing into a bag or case (4). Replacing
the plug holds it flat. Remove the plug and
it will self inflate.
Larger: To make larger than normal (1)
squeeze the flat edges together so it
draws in air (2) and rounds out (3). Full
size (4) is useful in lounge chairs or bed.
Tighter: To make tighter than (1) the
opening is raised and rounded for blowing
some extra air into the Bolster (2). Hold
your finger over the hole and quickly slip
in the plug (3). It’s now able to give very
firm support for sitting or resting on to
make yourself comfortable on the floor, in
bed or a lounge chair.
Flexibility
& Stretching
This section is concerned
with keeping the whole body
supple, using the best
available knowhow.
Our aim is to make flexibility
as accessible as the other
two components of the
fitness triad, strength and
stamina.
We don’t have to be that fit,
but we can be free to enjoy
life.
Some of the
activities that can
benefit from one
particular stretch
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Flexibility
Flexibility is the range of movement
available in our muscles and joints. It
is developed by stretching the muscles and joints.
We need to be flexible to maintain our
ability to do things, play sport, and
keep our quality of life as we age.
Unfortunately, everybody stiffens with
time - unless we move and stay active, we lose our ability to do so.
Modern lifestyles are becoming more
sedentary all the time, with such a limited set of movements required of us.
We need to maintain a wide variety of
movement, regularly, to keep us healthy
and ready for physical activities.
By stretching muscles and developing
their flexibility, you increase the range
over which they can move and work.
By stretching the joints and keeping
them pliable, then the muscles can
stretch over and around them, and not
be restricted by them.
How do I know how
flexible I am?
There are no absolute measures for
overall flexibility.
Flexibility is specific for each joint,
meaning that being flexible in one
particular area or joint does not necessarily imply being as flexible in another. So being ‘loose’ in the upper
body does not mean you will have a
‘loose’ lower body. The right and left
sides of the body usually exhibit different ranges of motion too.
Furthermore, flexibility in a joint is also
specific to the action or angle of movement performed at the joint. For example flexibility in a forward direction
will not mean that there is equal flexibility in the backward direction of a
joint such as the shoulder, hip, or low
back.
So the way for you to assess
your own level of flexibility
is two-fold:1. How flexible do you actually feel?
Do you feel at all limited in your actions? Has your reach in your overhead smash in tennis declined? Is
your golf swing smaller? Can you
squat as easily? It is useful to look at
the actions you use in your lifestyle in
order to assess your degree of functional flexibility.
2. Specifically check your range of
motion in individual joints and muscles. Compare each side and all possible directions. Use a mirror to assist
you, or seek the help of a qualified
health professional.
It is useful to reassess your range of
motion in this objective fashion on a
regular basis, in order to know if you
are making any gains in flexibility, or at
least maintaining your current levels.
Flexibility is a personal issue. It is important not to compete with others, or
you may push yourself too hard and
risk injury. Of course, there are certain flexibility standards required for
high level sports, but most of us need
to keep or work towards:1. a good functional level of mobility
in all directions for all our body parts,
2. specific flexibility for activities that
require more range of motion in certain parts of the body.
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When to
Stretch
When to StretchThe best time to stretch
is when you are warm. If you are not
already warm, then warm-up by performing some type of brief aerobic activity. Stretching is an important part of
warming-up before, and cooling-down
after, a fitness or strength workout. If
the weather is very cold, or if you are
feeling very stiff, then you need to take
extra care to warm-up before you
stretch in order to reduce the risk of
injuring yourself.
Evening
Most people are more flexible in the
afternoon and early evening than in
the morning. If this is the case for you
then it may be better to perform your
stretches or flexibility training after
rather than before work.
Early-Morning Stretching
However, if you need to perform
movements requiring considerable
flexibility with little or no warm-up, you
should make early morning stretching
a part of your routine. In order to do
this effectively, first perform a light
warm-up. Then do some static
stretches, followed by light dynamic
stretches. Basically, your early morning stretching regimen should be almost identical to a complete warm-up.
(See ‘Warm-Up’ section)
This should immediately be followed
by stretching: First perform some light
dynamic stretches until your heart rate
slows down to its normal rate, then
perform some static stretches. This
can reduce cramping, tightening, and
soreness in fatigued muscles.
However, the cool-down is not necessarily the best time to do your flexibility training program (See ‘Flexibility Training’ section) for making flexibility gains. Even though the body is
warm and will respond to stretching,
the
muscles are fatigued, you may be
tired, and there may be a tendency to
rush through a full flexibility program.
It is wise to dedicate specific regular
times to develop this, in addition to
cool-down stretching.
Spontaneous Stretching
At different times of the day most of
us tend to do some form of spontaneous stretching, as our bodies do not
like to be kept in one position for a long
period of time. This is a beneficial and
natural thing to do, but it will not in itself improve flexibility. However, if you
take a short break from your fixed posture, and do a few specific stretches
to counteract the posture on a regular basis, you will prevent stiffness
from occurring. This will also leave you
more relaxed and less tired at the end
of the day.
Types of
Flexibility
The next issue to consider is the style
of flexibility you need. Do you need
flexibility for physical activities - more
reach, stride, swing, kick or jump? Or
do you need more range of motion in
specific joints or situations - to be able
to sit comfortably with good posture,
to be able to scratch your back or turn
your head to look around you?
Flexibility can involve motion, called
‘dynamic’, or no motion, called ‘static’:-
Dynamic flexibility
Dynamic flexibility is the ability to
move a limb or body part through its
full range of motion, at either slow,
normal or rapid speed.
An example is the serving action in
tennis, a golf swing, a dancer performing a split leap. In fact all sports require dynamic flexibility.
Static flexibility
Static flexibility involves moving slowly
into a stretching position and then
holding the body still. The stretch is
maintained using either muscle control, your weight with gravity, support
with your hands or limbs, or some
other apparatus (such as a chair or a
bolster).
Cool-Down
A cool-down period should be a vital
component of any exercise session.
This involves a gradual decrease in
the intensity of the exercise until the
body’s physiological functions return
to the resting state. An adequate cooldown helps the muscles return blood
to the heart rather than pool in the
muscles. Stretching is part of the process of cooling down. Ideally, you
should start your cool-down with a few
minutes of sport-specific activity, or the
activity in which you were just engaged.
Try to incorporate stretches into your daily routine
whenever possible, whatever you are doing.
Types of
Stretching
There are different types of stretching.
As with the types of flexibility, stretches
are either static (meaning they involve
no motion) or dynamic (meaning they
involve motion).
The different types of stretching are:
static (active, passive, isometric)
dynamic (controlled, ballistic)
Static Stretching
‘Static stretching’ means holding a
stretch at the end of range.
Active
‘Active stretching’ uses muscle control
to create and support the stretch. For
example, bringing your leg up high and
then holding it there with your leg muscles to keep the leg in that extended
position.
Active stretching increases active flexibility and strengthens the agonistic (‘doing’) muscles. Active stretches are usually quite difficult to hold and maintain
for more than 10
seconds and rarely need to be held any
longer than 15 seconds.
Many of the movements (or stretches)
found in various forms of yoga are active stretches.
Passive
A passive stretch uses external forces
to create or support the stretch. This
means you assume a position and hold
it with some other part of your body, or
with the assistance of a wall or some
apparatus, or relax with gravity in a
stretch position. For example, the use
of a device such as a bolster is useful
when passively stretching the spinal
joints and muscles. Another example is
to bring your leg up high and then hold
it there with your hand. The splits is an
example of a passive stretch.
This is a form of slow, relaxed stretching, and is useful in relieving spasms in
muscles that are healing after an injury.
Relaxed stretching is also appropriate
for ‘cooling down’ after a workout and
helps reduce post-workout muscle fatigue, and soreness.
Isometric
‘Isometric stretching’ is a type of static
stretching which involves the resistance of muscle groups through isometric contractions (tensing) of the
stretched muscles.
The most common ways to provide
the needed resistance for an isometric stretch are to apply resistance
manually to one’s own limbs, or to use
an apparatus such as a wall (or the
floor) to provide resistance.
Ask a qualified health professional for
advice and instruction on this and
other similar forms of stretching.
Dynamic Stretching
Controlled
‘Dynamic stretching’ involves moving
parts of your body and gradually increasing reach and/or speed of movement. An example would be slow,
controlled leg and arm swings, or
torso twists, that gently take you to the
limits of your range of motion. In controlled dynamic stretches, there are no
bounces or ‘jerky’ movements. Many
of the Bolster stretches are examples.
Ballistic
‘Ballistic stretching’ is a form of dynamic stretching but uses the momentum of a moving body or a limb in an
attempt to force it beyond its normal
range of motion. It is
stretching by bouncing into or out of a
stretched position, using the stretched
muscles as a spring which pulls you
out of the stretched position (e.g.
bouncing down repeatedly to touch
your toes).
This form of stretching is potentially
harmful and should not be attempted
without supervision, nor unless extreme
flexibility is required. None of the
stretches in this manual are ballistic.
Controlled dynamic stretching improves dynamic flexibility and is useful as part of your warm-up for an active or aerobic workout (such as a
dance or martial-arts class). Dynamic
stretching exercises should be performed in sets of 8-12 repetitions.
Pain when
Stretching
If you are experiencing pain or discomfort before, during, or after stretching,
then you need to try to identify the
cause. Severe pain (particularly in the
joints, ligaments, or tendons) usually
indicates a serious injury of some sort,
and you may need to discontinue
stretching and/or exercising until you
have sufficiently recovered.
Also it is important to remember that
some amount of soreness will almost
always be experienced by individuals
that have not stretched or exercised
much in the last few months.
You should cease exercising immediately if you feel or hear anything tearing or popping. Remember the acronym ‘RICE’ (Rest, Ice, Compression,
Elevation) when caring for an injured
body part. This will help to minimise
the pain and swelling. You should then
seek appropriate professional medical advice.
Overstretching
When stretching a muscle, you should
be stretching it beyond its normal resting length, and there will usually be
some amount of discomfort. However,
you should not be sore the next day.
If you are, then it may be an indication that you are overstretching and
that you need to reduce the intensity
of your stretching technique.
The difficulty is being able to discern
when the discomfort of a stretch is too
much. For example, there should be
no sharp or sudden pains, and you
must be able to ‘relax into’ the stretch.
It is normal to feel tension in the muscle, and perhaps even light, gradual
‘pins and needles’.
Flexibility
Training
Flexibility training is, or should be, a
major part of any strength or fitness
program, whatever your level.
A high degree of flexibility is desirable
for some activities and a reasonable
degree is important for everybody for
the prevention of soft tissue injuries.
Flexibility should be matched to your
individual needs as well as to the sport
or physical activity in which you participate.
It is very important that before you
stretch you perform a general warmup involving large muscle groups and
whole body movements. This will
loosen stiff muscles and improve performance.
Warm-Up
This is divided into two parts:-
1 Joint Mobility
2 Aerobic Activity
Joint Mobility
Perform slow circular movements or
take each joint through all of its directions of movement, until it moves
smoothly. This facilitates joint motion
by lubricating the entire joint with synovial fluid, and generally relaxes the
muscles around the joints. You should
rotate or mobilise the following:-
fingers and knuckles
wrists
elbows
shoulders
neck (do not rotate, take in each
direction only)
trunk/waist
hips
legs
knees
ankles
toes
Aerobic Activity
After you have performed the joint
mobility, engage in at least 5 minutes
of aerobic activity such as brisk walking, cycling on an exercise bike, jogging, or skipping with a rope. The purpose of the activity is to raise your core
body temperature and increase blood
flow. This improves muscle performance and flexibility, and reduces the
likelihood of injury.
Select Your
Stretches
The best way to increase dynamic
flexibility is by performing dynamic
stretches, supplemented with static
stretches. The best way to increase
static flexibility is by performing both
active (with muscle control) and passive forms of static stretches.
Having decided whether you wish to
have a dynamic or static emphasis in
your Flexibility Program, select a
range of stretches from the 100 provided in this Manual. There are many
more, and you may have your favourites which you will want to include, but
these 100 do cater to all areas of the
body. They are a combination of static
and controlled dynamic ones. Many of
the stretches that are described as
static can be performed in a controlled dynamic way, by slowly moving
throughout the range of movement.
Choose stretches for all parts of the
body, and extra ones for those areas
in which you feel most restricted or use
the most in your sport.
Order of Stretching
This is a suggested order to follow
when putting together a general
stretching routine:-
back (general)
sides
low back & pelvis
buttocks
groin
hamstrings
quadriceps
calves
shins
upper back
chest
arms
Duration &
Frequency
Dedicate particular time to flexibility
apart from the other components of
your fitness program (strength and
cardio-vascular or aerobic). Spend
between 15 to 60 minutes on your program 3 to 5 days a week for maintaining or developing flexibility levels. Also
ensure that you include stretching in
both the warm-up and cool-down of
your sport or activity.
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Factors Limiting
Flexibility
The most common factors which limit
one’s flexibility are: genetics, joint
structure, muscle mass, excess fatty
tissue, connective tissue, age, gender,
muscle tension, body warmth, physical injury or disability, and, of course
one’s commitment to achieving flexibility.
Genetics
Our flexibility is genetically determined.
Some people are predisposed to
greater flexibility, others are naturally
less mobile.
Joint Structure
Depending on the type of joint involved and its present condition of
health, the bone structure of a particular joint places considerable limits on
flexibility. Ball-and-socket joints, such
as the hip and shoulder joints, have
the most mobility, whereas the wrist,
knee and elbow have less flexibility
and the motion is confined to fewer
directions (bending, straightening and
some twisting). Age can be a factor
limiting joint flexibility since older joints
tend to be less healthy.
Muscle Mass
Muscle mass or bulk can be a factor
when the muscle is so heavily developed that it interferes with the ability
to take the adjacent joints through their
complete range of motion (for example, large hamstrings limit the ability
to fully bend the knees). Excess fatty
tissue imposes a similar restriction.
Connective Tissue
Connective Tissue is widespread in
the body, covering the end of the bone
at each joint like a sleeve, and responsible for binding together various
structures. It consists of both fibrous
(collagen) and elastic elements. Some
joints of the body have more of the
elastic tissue and this is one of the factors that determines their range of
motion. Connective tissues form tendons, ligaments, fascial sheaths surrounding muscles, and joint capsules.
The resistance to lengthening that is
offered by a muscle is dependent
upon its connective tissues: When the
muscle elongates, the surrounding
connective tissues become more taut.
Also, inactivity of certain muscles or
joints can cause chemical changes in
connective tissue which restrict flexibility. Stretching stimulates the production or retention of lubricants between the connective tissue fibres,
preventing the formation of adhesions.
Age
Flexibility can, and should, be developed at all ages, but cannot be developed at the same rate by everyone.
In general, the older you are, the
longer it will take to develop the desired level of flexibility.
The main reason we become less flexible as we get older is a result of
changes that take place in our connective tissues. Our bodies also
gradually dehydrate to some extent.
Some of the main physical changes
attributed to ageing are:-
Calcium depvosits & adhesions
Dehydration
Changes in the chemical structure of the tissues.
Replacement of muscle fibres
with fatty, collagenous fibres.
The changes to the connective tissue
lead to increased rigidity and shortening of the muscles, ligaments and joint
capsules. Cartilage (which lines the
bones of joints) steadily calcifies, becoming thinner due to wear and tear
and so can not absorb pressure and
shock so readily. This can all be complicated by oteoarthritis (such as in the
hips, knees, and the low back joints)
which damages the joints further, allowing easier irritation, and further limits flexibility.
A major postural factor related to ageing is the tendency to flex or bend forward. This is due to the flexor muscles at the front of the trunk tending to
dominate, combined with the effects
of gravity pulling downwards. This
poor flexed posture combined with rigidity of the thoracic cage inhibits
breathing and also limits the maximal
level of physical activity.
If we stretch our muscles, maintain
good joint mobility and address posture these appearance effects and
breathing will improve.
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Strength and
Flexibility
Gender
Warmth
In general, females appear to be more
flexible than males, from childhood to
maturity. Bones tend to be smaller and
muscles less bulky.
Warm-up of the body generally should
precede a stretching session. Flexibility of joints and muscles is less when
the tissues are cold, and there is more
risk of injury. Also, the muscles are
less relaxed when they are cold.
Muscle Tension
If the muscles are in a state of tension
they will not necessarily relax when
stretched. Certainly stretching performed well will facilitate their release
to some extent. However it is important for you to focus on relaxing whilst
stretching, and to develop strategies
to assist in the release of the muscle
tension (such as breathing techniques). If the muscle is forced to
stretch when it is tense, then there are
opposing forces applied to the muscle - it is being pulled in two directions
at once, and could be damaged. We
need to learn to ‘switch off’ the messages from the brain to the muscle
telling it to contract or shorten.
When a muscle stays partially contracted or is placed in a shortened
position for a period of time it adapts
to the habitual length. This is the case
for people who remain in static positions for hours, days or months, and
who do not regularly stretch through
full ranges of motion. Chronic tension,
related to habits of bracing, stress, or
protection of injured or painful body
parts, leads to muscle shortening as
well.
Physical Injury
When muscles and joints are injured,
there is protective muscle shortening
around the area to ‘splint’ the area
while it heals. Also, the bleeding and
swelling that occurs into the tissues
leaves behind adhesions that are not
elastic and will develop further restrictions. Depending on the nature of the
injury, and the age and health of the
individual, there will be considerable
loss of flexibility in the area, which will
respond well to a carefully structured
stretching program. This will encourage normal lengthening of the tissue
and reduce the scar tissue adhesions.
Commitment
Unless you are committed to maintaining or developing flexibility, then it will
be easy to allow your efforts or program to lapse. You will gradually
stiffen unless you regularly use your
full extent of flexibility in your daily activities or sport.
Posture & Flexibility
The effects of ageing, gravity pulling us down, long periods in sustained bent
forward positions, especially sitting poorly, and lack of regular stretching all
contribute to shortened posture. As you develop your flexibility you will notice
that you can stand straighter and taller.
Try marking your current height on a doorway, remembering to
write the date, and then compare it in 3 to 6 months time.
Strength training and flexibility training
should go hand in hand and can
enhance one another.
It is beneficial to stretch after a
strength workout, such as
weightlifting. Static stretching of
muscles performed immediately
following the exercise(s) helps to
restore length and even increase
flexibility, and decreases the level of
post-exercise soreness.
Flexibility training should be balanced
with strength training (and vice versa).
It is advisable when performing
stretching exercises for a given
muscle group to also do strengthening
exercises. In other words: ‘strengthen
what you stretch, and stretch after you
strengthen’.
Repetitive exercise that does not use
a full range of motion in the joints (like
cycling, distance running, certain
weightlifting techniques, and pushups) can cause shortening of the
muscles surrounding the joints. So,
again, it is most important to stretch
these muscles.
Overflexibility
It is possible for the muscles of a joint
to become too flexible. There needs
to be a balance between flexibility and
stability. As you become looser in a
particular joint, less support is given
to the joint by its surrounding muscles
so supportive strengthening must be
done. Excessive flexibility can be just
as harmful as not enough because
both increase your risk of injury.
Muscular Soreness
Two types of pain are associated with
muscular exercise: pain during and
immediately after exercise, which may
persist for several hours, and delayed,
localised soreness, which usually
does not appear until 24 to 48 hours
following exercise (delayed muscle
soreness or DMS). Slow stretching
exercises are beneficial in reducing or
eliminating these types of soreness.
0
Neck Drape
Stretches:
Neck Flexors, Cervical Spine
Releases:
Neck Extensors
Cautions:
Neck pain, dizziness
Precautions:
Flatter bolster
Vary position of bolster
Action:
l Lie on back
l Place bolster under neck
l Relax neck over bolster
s Relax
Action - Details:
l Lie on back
l Place a hand behind the head, to lift
it & support its weight
l Place bolster acrossways under
neck
l Carefully lower head backward over
the bolster, supporting it with the
hand
l Relax neck over bolster
l Relax jaw - let mouth open slightly
s Relax for as long as comfortable
Variations:
l Vary the position of the bolster to
slightly higher or lower levels of the
neck or the top of the thoracic spine
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0
Anatomy
The region stretched is the
front of the neck and cervical
spine. The main muscles are:
the large superficial Platysma,
which is a muscle involved in
facial expression, Sternocleidomastoid, suprahyoids (upper throat muscles - e.g. stylohyoid) and infrahyoids.
(Omohyoid, Sternohyoid,
Sternothyroid), and Anterior
Scalene. The anterior vertebral flexors of the neck are the
Longus Capitis & Colli, and
the Rectus Capitis Anterior.
The Longus lie deeply along
the length of cervical spine,
the Rectus is placed transversely between the atlas(C1)
and the skull.
Stylohyoid
Benefits
Opens the throat, which may
be restricted from long postures with the head down - as
with desk work. Also relaxes
the neck extensors at the back
of the neck, and streches the
cervical spine into extension.
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Anterior Cervical Spine
Omohyoid
Platysma
Sternohyoid
Sternocleidomastoid
Sternothyroid
Anterior Scalene
Longus Colli
Rectus Capitis & Longus Capitis
Normal Mobility:
Variable - depends on the
postural shape of the upper
back and neck. Many people
have developed a rounded, or
‘kyphotic’, upper back with a
sharp inward curve in the middle of the neck, or ‘lordotic’
neck. This situation is commonly associated with a very
stiff upper thoracic spine and
mobile mid-cervical spine into
extension. The important ar-
eas to stretch in this and most
cases are the very upper and
lower neck, and upper thoracic spine.
In the situation with very
straight and rigid necks, all
areas need to be stretched,
and there is often limitation to
mobility into extension generally, due to the tightly braced
musculature
The most mobile joints of the
cervical spine into extension
are between C4 and C6, with
about 5-15 degrees possible
at the atlanto-occipital (top)
joint. Total range of cervical
extension is between 30-45
degrees, with the structural
limits defined by the contact
of spinous processes.
See Also:
Stretch No.1 - Neck Extension
Stretch No.3 - Side Twist
Stretch No.31 - Spinal Drape
1
Neck Extension
Stretches:
Neck Flexors, Cervical Spine
Cautions:
Neck pain, dizziness
Precautions:
Do not slouch shoulders
Action:
l Sit tall
l Tuck chin in first (see 5)
l Then lift chin and lean head
backward
l Let chest lift up
s Hold the stretch
Action - Details:
l Sit tall with good spinal alignment
l Place a hand behind the head, ready
to support its weight when stretching
l Tuck in chin and lengthen back of
neck - lift the skull at the top of the
neck
l Carefully lift chin & lower head
backward, supporting it all the time
with the hand
l Let chest lift up so the stretch is
distributed down the thoracic spine it is important not to let the neck
overstretch at one specific level
creating a ‘hinge’ effect (this is
common in the middle joints of the
cervical spine)
l Relax the jaw - let it drop open
slightly
þ Hold the stretch for a few seconds
1800 640 810
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1
Anatomy
The region stretched is the
front of the neck and cervical
spine. The main muscles are:
the large superficial Platysma,
which is a muscle involved in
facial expression, Sternocleidomastoid, suprahyoids (upper throat muscles - e.g. stylohyoid) and infrahyoids.
(Omohyoid, Sternohyoid,
Sternothyroid), and Anterior
Scalene. The anterior vertebral flexors of the neck are the
Longus Capitis & Colli, and
the Rectus Capitis Anterior.
The Longus lie deeply along
the length of cervical spine,
the Rectus is placed transversely between the atlas (C1)
and the skull.
Stylohyoid
Benefits
Opens the throat, which may
be restricted from long postures with the head down - as
with desk work. Also relaxes
the neck extensors at the back
of the neck, and streches the
cervical spine into extension.
Normal Mobility:
Ideally, one should be able to
bend the head backward until
the forehead is horizontal.
Anterior Cervical Spine
Omohyoid
Platysma
Sternohyoid
Sternocleidomastoid
Sternothyroid
Anterior Scalene
Longus Colli
Rectus Capitis & Longus Capitis
Range is variable: depends on
the postural shape of the upper back and neck. Many people have developed a
rounded, or ‘kyphotic’, upper
back with a sharp inward
curve in the middle of the
neck, or ‘lordotic’ neck. This
situation is commonly associated with a very stiff upper thoracic spine and mobile midcervical spine into extension.
The important areas to stretch
in this and most cases are the
very upper and lower neck,
and upper thoracic spine.
In the situation with very
straight and rigid necks, all
areas need to be stretched,
and there is often limitation to
mobility into extension generally, due to the tightly braced
musculature
The most mobile joints of the
cervical spine into extension
are between C4 and C6, with
about 5-15 degrees possible
at the atlanto-occipital (top)
joint. Total range of cervical
extension is between 30-45
degrees, with the structural
limits defined by the contact
of spinous processes.
See Also:
Stretch No.0 - Neck Drape
Stretch No.3 - Side Twist
Stretch No.31 - Spinal Drape
2
Neck Twist
Stretches:
Neck Extensors, Sternocleidomastoid,
Scalenes, Levator Scapulae, Upper Trapezius
Cautions:
Dizziness
Precautions:
Keep chin tucked in
Action:
l Tuck in chin (see 5)
l Look over one shoulder
l Lower opposite shoulder
l Use hand on side of face to pull head
further
þ Hold the stretch
Action - Details:
Variations:
l Sit tall with good spinal alignment
l Tuck in chin and lengthen back of
neck - lift the skull at the top of the
neck
l Look over one shoulder
l Lower opposite shoulder
l Use hand on side of face to gently
push head further around
þ Hold the stretch for a few seconds
1.
l Place other hand behind the head,
grasping skull just behind & above
the ear to facilitate the twisting action
l Be careful to keep the face vertical,
& not to overstretch or stretch too
quickly - do not ‘crack’ the neck
2. Hold-Relax
l Place left hand cupped over chin and
jaw, draw chin backward, turn head
towards left shoulder
l Push gently into the stretch, hold
l Inhale, look to other side as press
chin and jaw back into the resistance
of the hand
l Relax, look into the direction of the
stretch, pull chin gently further into
the stretch
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2
Anatomy
The regions stretched are the
sides, back & front of the cervical spine.
The large neck muscles involved are:
1)those that are stretched on
the same side to the rotation
(ie produce rotation to the opposite side when contracted):
Sternocleidomastoid, Scaleni
(anterior, middle, & posterior)
& Upper Trapezius
2)those stretched on opposite
side: Levator Scapulae
The primary extensors of the
neck that are stretched are:
1)same side: Multifidus, Rotatores, Semispinalis Captits
2) opposite side: Obliquus
Capitis and Erector Spinae
(Iliocostalis Cervicis, Spinalis
Capitis & Cervicis, and Longissimus Capitis & Cervicis).
The anterior vertebral flexors
stretched are: Longus Colli
& Capitis, and Rectus Capitis
Anterior.
Sternocleidomastoid
Longissimus
Middle Scalene
Semispinalis Capitis
Levator Scapulae
Semispinalis
Cervicis
Obliquus Capitis Inferior
Benefits
Improves the ability to turn the
head - not only in increasing
range of motion, but also by
improving awareness of correct technique. Many people
allow their head to ‘poke forward’ posturally, which places
excessive strain on the joints
and ligaments of the cervical
spine if the position is combined with rotation. The posture also inhibits the natural
involvement of the upper thoracic spine - it stiffens. So by
initially retracting the head and
neck to a good postural alignment before stretching into
rotation, then better technique
is reinforced.
Multifidus
Stretches the sides of the
neck, as well as the suboccipital region in the upper posterior neck.
Normal Mobility:
Movement is usually restricted by tension in the side
and/or the top of the neck before the structural limits are
reached. These are defined
by the alar ligaments (which
connect the dens of the axis
and the occiput) and the facet
Longus Colli (anterior)
Rectus Capitis Posterior Major
joint capsules. These are natu- See Also:
rally more mobile in the neck
Stretch No.1 - Neck Extension
than in the rest of the spine.
Stretch No.3 - Side Twist
The stretch is one of pure cerStretch No.31 - Spinal Drape
vical rotation. Total range of
cervical rotation is between
45-90 degrees to either side.
Approximately 50% of the total range occurs at the atlantoaxial joint (C1-2), being up to
45 degrees, and occurs be1800 640 810
fore rotation in the rest of the
www.torson.com.au
cervical region.
3
SideTwist
Stretches:
Sternocleidomastoid, Scalenes
Cautions:
Dizziness
Precautions:
Keep chin tucked in
Action:
l Tuck in chin (see 5)
l Gently pull head to side
l Lower opposite shoulder or sit on
hand
l Turn face towards opposite shoulder
þ
Hold the stretch
Action - Details
Variations
l Sit tall with good spinal alignment
l Tuck in chin and lengthen back of
neck - lift the skull at the top of the
neck
l Sit on right hand or grip under seat
of chair to keep right shoulder down
l Turn face towards opposite shoulder
keeping chin drawn back
þ Hold the stretch for a few seconds
1.
l Turn head a little further upward to
vary the angle of the stretch, but be
careful not to let chin protrude
forward. If dizziness is felt, stop! This
may be due to compression of the
vertebral artery (which supplies part
of the brain).
2. Hold-Relax
l Place left hand cupped over chin
and jaw, draw chin backward, lean
head towards left shoulder, turn
head to right
l Push gently into the stretch, hold
l Inhale, look to other side as press
chin and jaw back into the hand
l Relax, look into the direction of the
stretch, draw chin backward and
push gently further into the stretch
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3
Anatomy
These muscles together bend
forward (flex), rotate and side
bend (laterally flex) the head
and neck.
The Platysma is primarily a
muscle involved with facial
expression and tensing the Sternocleidomastoid
skin over the lower neck.
The Upper Trapezius is mainly
stretched when the neck is
flexed rather than extended,
but the uppermost fibres are
stretched with extension.
Benefits
Improves the ability to turn the
head and neck to the one side
while bending them backward
and to the opposite side.
These muscles become shortened and tight with sedentary
computer-users, office-workers, and anyone with an occupation where the head is
dropped forward.
Regular stretching restores
range of movement in these
muscles and cervical spine,
and relieves fatigue.
Middle Scalene
Platysma
Trapezius
Normal Mobility:
There is a large variation in
adults.
Movement is usually restricted
by tension in the side of the
neck before the structural limits are reached. These are
defined by the contact of
spinous processes posteriorly
and the uncinate processes
(ridges on the lateral aspects
of the vertebral bodies of the
cervical spine) laterally.
The stretch is a combined
movement of extension, lateral flexion and rotation. Lateral flexion motion should be
the main focus of the stretch,
rather than rotation or extension which should not be
taken to their ends of range.
Lateral flexion motion is coupled with rotation (especially
below C2). Total ranges of
cervical lateral flexion and rotation to either side are ap-
proximately 30-45 and 45-80
degrees respectively.
The most mobile joints of the
neck into extension are between C4 and C6, with about
5-15 degrees possible at the
atlanto-occipital (top) joint.
Total possible range of cervical extension is between 3060 degrees, but the full range
should not be used in this
stretch.
Anterior Scalene
See Also:
Stretch No. 5 - Chin Tuck
Stretch No. 2 - Neck Twist
Stretch No. 4 - Side Bend
Stretch No. 7 - Side Turn
1800 640 810
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4
Side Bend
Stretches:
Sternocleidomastoid,
Upper Trapezius, Scalenes,
Levator Scapulae
Action:
l Tuck in chin (see 5)
l Gently pull head to side
l Lower opposite shoulder or sit on
hand
þ Hold the stretch
Action - Details:
Variations:
l Sit tall with good spinal alignment
l Tuck in chin and lengthen back of
neck - lift the skull at the top of the
neck
l Sit on right hand or grip under seat
of chair to keep right shoulder down
l Avoid twisting or turning head
þ Hold the stretch for a few seconds
1. Hold-Relax
l Pull gently into the stretch, hold
l Inhale, resist by pulling head back
into the hand towards the other side
l Relax, exhale, and pull gently further
into the stretch
1800 640 810
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4
Anatomy
These muscles all side bend
(laterally flex) the head and
neck.
The Sternocleidomastoid runs
obliquely across the side of
the neck, from the sternum &
clavicle to the base of the occiput. Anterior cervical spinal
muscles involved in lateral
flexion are: Anterior Scalene,
Longus Colli & Capitis;
posteriorly are: Upper Trapezius, Levator Scapulae, Posterior Scalene, Splenius, Rectus Capitis Posterior Major,
Obliquus Capitis, Longissimus Capitis, Iliocostalis
Cervicalis, Longissimus and
Intertransversarius.
Sternocleidomastoid
Upper Trapezius
Posterior Scalene
Middle Scalene
Levator Scapulae
Splenius
Benefits
Improves the ability to side
bend the head and neck.
Lateral flexion of the neck is
commonly stiff and limited.
Regular stretching restores
range of movement in these
muscles and the cervical
spine, and relieves fatigue.
Normal Mobility:
To side bend the neck until ear
is close to the shoulder.
Movement is restricted by the
structural limits defined by the
contact of the uncinate processes (ridges on the lateral
aspects of the vertebral bodies of the cervical spine) laterally.
Lateral flexion motion is coupled with rotation (especially
below C2). Total range of lateral flexion to either side is between 30-45 degrees.
Obliquus Capitis
Intertransversarius
Rectus Capitis
Iliocostalis Cervicalis
Longissimus
See Also:
1800 640 810
www.torson.com.au
Stretch No. 5 - Chin Tuck
Stretch No. 2 - Neck Twist
Stretch No. 3 - Side Twist
Stretch No. 7 - Side Turn
Stretch No. 10 - Pull Behind
Stretch No. 40 - Nerve Stretch
- Wall
Stretch No. 41 - Sitting Nerve
Stretch 1
Stretch No. 49 - Sitting Nerve
Stretch 2
5
ChinTuck
Stretches:
Neck Extensors
Action:
l Tuck in chin
l Lengthen back of neck
l Sit tall (move head back)
þ Hold the stretch
Action - Details:
l Sit tall with good spinal alignment
l Place index finger on chin
l Tuck in chin - create a ‘double’ chin
l Move head back
l Lengthen back of neck - lift the skull
at the top of the neck
þ Hold the stretch for a few seconds
Variations:
l Place index finger on chin
l Move head back, away from the
finger
l Lengthen back of neck
1800 640 810
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5
Anatomy
These muscles together bend
backward (extend) the head
and neck.
Splenius Cervicis & Capitis,
Semispinalis Cervicis & Capitis, Spinalis Cervicis & Capitis, Longissimus Capitis &
Cervicis, Iliocostalis Cervicis,
Obliquus Capitis Superior,
Rectus Capitis Posterior Major & Minor, Multifidi, Rotatores, Interspinales, Upper
Trapezius, Levator Scapulae,
& Sternocleidomastoid (which
also flexes the neck).
Benefits
Improves the ability to align
the head and neck over the
shoulders.
The posterior neck and upper
back muscles become shortened and tight with sedentary
computer-users, and anyone
with an occupation where the
head protrudes forward whilst
looking ahead - with poor postures.
Regular stretching restores
alignment of the cervical spine
and muscles, and relieves fatigue.
This is especially useful for
stretching open the top area
(suboccipital) of the neck,
which is often tense with
headache sufferers.
This stretch should be done
before or as part of many of
the other neck or back
stretches, in order to maintain
good spinal alignment.
Splenius
Longissimus
Semispinalis
Obliquus Capitis Superior
Spinalis
Multifidous
Normal Mobility:
To align the head and neck
until the chin is close to the
upper chest, creating a ‘double chin’. The back of the neck
should be long, and the ‘bump’
at the junction of the neck and
the upper back should be minimal.
Movement is restricted by
tension in the posterior neck
muscles and the structural limits of the cervical spine. These
Iliocostalis Cervicalis
Trapezius
Rectus Capitis Posterior Major
Levator Scapulae
are mainly defined by the posterior ligament and the facet
1800 640 810
joint capsules.
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This stretch is one of pure cervical spinal flexion, which
means straightening the forward curve (lordosis) of the
cervical spine. Any forward
bend of the neck should hap- See Also:
pen only at the top of the tho- Stretch No. 6 - Neck Bend
Stretch No. 8 - Head Roll
racic spine.
Stretch No. 7 - Side Turn
Stretch No. 4 - Side Bend
6
Neck Bend
Stretches:
Neck Extensors,
Upper Trapezius
Action:
l Tuck in chin (see 5)
l Curl head forwards
l Bring elbows forward
l “Hang”
l Lengthen back of neck
þ Hold the stretch
Action - Details:
Variations:
l Sit tall with good spinal alignment
l Clasp hands behind head
l Tuck in chin and lengthen back of
neck - lift the skull at the top of the
neck
l Curl head forwards
l Bring elbows forward
l “Hang”
l Lengthen back of neck
þ Hold the stretch for a few seconds
1.
l Allow the upper back to curl forward
further
1800 640 810
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6
Anatomy
These muscles together bend
backward (extend) the head
and neck.
Splenius Cervicis & Capitis,
Semispinalis Cervicis & Capitis, Spinalis Cervicis & Capitis, Longissimus Capitis &
Cervicis, Iliocostalis Cervicis,
Obliquus Capitis Superior,
Rectus Capitis Posterior Major & Minor, Multifidi, Rotatores, Interspinales, Upper
Trapezius, Levator Scapulae,
& Sternocleidomastoid (which
also flexes the neck).
Splenius
Longissimus
Semispinalis
Obliquus Capitis Superior
Spinalis
Iliocostalis Cervicalis
Rectus Capitis Posterior Major
Benefits
Improves the ability to bend
the head and neck, and upper back.
These muscles become shortened and tight with sedentary
computer-users, and anyone
with an occupation where the
head protrudes forward whilst
looking ahead - with poor postures.
Regular stretching restores
range of movement in these
muscles, and relieves fatigue.
Normal Mobility:
To bend the head, neck and
upper back until the chin is
close to or touching the chest.
Movement is restricted by the
structural limits defined by the
posterior
longitudinal,
atlantoaxial, ligamentum
nuchae/& flavum ligaments,
tectorial membrane, and the
facet joint capsules (which are
Multifidous
lax in the neck).
Total range of cervical flexion
is about 60 degrees. This
means that the cervical forward curve (lordosis) is
straightened. All forward bend
then happens at the top of the
thoracic spine.
Trapezius
Levator Scapulae
See Also:
Stretch No. 5 - Chin Tuck
Stretch No. 8 - Head Roll
1800 640 810
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7
SideTurn
Stretches:
Neck Extensors, Scalenes,
Sternocleidomastoid,
Levator Scapulae,
Upper Trapezius
Precautions:
Keep chin tucked in
Action:
l Tuck in chin (see 5)
l Gently pull head to side
l Lower opposite shoulder or sit on
hand
l Roll chin down toward chest
þ Hold the stretch
Action - Details:
Variations:
l Sit tall with good spinal alignment
l Tuck in chin and lengthen back of
neck - lift the skull at the top of the
neck
l Sit on right hand or grip under seat
of chair to keep right shoulder down
l Gently pull head to left side
l Turn face towards that left shoulder
keeping chin drawn back
þ Hold the stretch for a few seconds
1.
l Turn head a little further downward,
rolling chin towards armpit, to vary
the angle of the stretch
2.
l Place back of right hand behind the
back on the sacrum (pelvis) instead
of just lowering shoulder downward.
3. Hold-Relax
l Pull gently into the stretch, hold
l Inhale, resist by pulling head back
into the hand towards the other side
l Relax, exhale, look into the direction
of the stretch, and pull gently further
into the stretch
1800 640 810
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7
Anatomy
These muscles together bend
backward (extend), rotate and
side bend (laterally flex) the
head and neck.
Technically, some muscles
laterally flex and rotate in opposite directions - such as Splenius
Sternocleidomastoid, Upper
Trapezius, Scalenes (posterior & medius), Semispinalis
Cervicis, Multifidi and Rotatores.
The muscles that laterally flex
and/or rotate in the same directions are - Splenius
(cervicis & capitis), Obliquus
Capitis, Iliocostalis Cervicalis,
Longissimus Capitis, Rectus
Capitis Posterior Major, Levator
Scapulae, Splenius
Intertransversarii.
Longissimus Capitis & Cervicis
Semispinalis Cervicis
Trapezius
Levator Scapulae
Posterior Scalene
Sternocleidomastoid
Benefits
Improves the ability to turn the
head and neck while bending
them forward and to that side.
These muscles become shortened and tight with sedentary
computer-users, office-workers, and anyone with an occupation where the head protrudes forward with poor postures.
Regular stretching restores
range of movement in these
muscles and cervical spine,
and relieves fatigue.
Normal Mobility:
To side bend the head and
neck until the ear is close to
the shoulder, and curl forward
until the chin is close to the
chest.
Middle Scalene
Movement is restricted by the
structural limits defined by laterally: the contact of the
uncinate processes (ridges on
the lateral aspects of the vertebral bodies of the cervical
spine), and posteriorly: the
posterior
longitudinal,
atlantoaxial, ligamentum
nuchae/& flavum ligaments,
tectorial membrane, and the
facet joint capsules (which are
lax in the neck).
Lateral flexion motion is coupled with rotation (especially
below C2). Total range of lateral flexion to either side is between 30-45 degrees. Total
range of flexion is about 60
degrees.
Neck flexion means to
straighten the forward curve
(lordosis) of the cervical spine.
Any forward bend of the neck
should happen only at the top
of the thoracic spine.
See Also:
Stretch No. 5 - Chin Tuck
Stretch No. 2 - Neck Twist
Stretch No. 3 - Side Twist
Stretch No. 4 - Side Bend
Stretch No. 10 - Pull Behind
Stretch No. 40 - Nerve Stretch
- Wall
Stretch No. 41 - Sitting Nerve
Stretch 1
Stretch No. 49 - Sitting Nerve
Stretch 2
8
Head Roll
Stretches:
Cervical/Upper Thoracic Spine, Neck
Extensors,
Upper Trapezius
Releases:
Suboccipitals (deep upper neck),
Levator Scapulae, Rhomboids
Cautions:
Neck pain
Precautions:
Ensure straight neck alignment
Use folded towel
Action:
l Place crown of head on wall
l Hang arms down
l Lift heels to roll head up
l Also roll up/left, up/right
þ Hold the stretch, or roll
Action - Details:
Note:
l Stand in front of a wall, about two
foot-lengths away (or less)
l Place crown of head (the top/back of
the head) on wall at about chest
height (or slightly higher)
l Use a small towel as a pad under the
head
l Keep hands on the wall initially until
the neck feels comfortable & wellaligned - there should be no bend or
crease in the back of the neck
l Hang arms down, relaxing the
shoulders
l Pause in this position for a few
seconds - relax neck & shoulders
l Then lift both heels to roll head up
l Make sure the head rolls rather than
slides
l Then lift the right heel to roll up/left, &
then the left heel to roll up/right
l Hang the arm lower on the side
towards which you are rolling to feel
the stretch on that side of the neck
þ Hold each stretch, or roll up & down
or in diagonals - for about 20-30 secs
This stretch is beneficial for most people, even with neck ache. It should be
done slowly & carefully, leaving the diagonals until the technique has been
mastered. The concept of compressing
the neck & so shortening the neck muscles initially tends to relax the muscles.
This then allows them to stretch more
effectively.
After the stretch, straighten up slowly,
avoiding tossing the hair back, and feel
the spinal alignment - it should feel
straighter.
1800 640 810
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8
Anatomy
These muscles together bend
backward (extend) the head
and neck.
Splenius Cervicis & Capitis,
Semispinalis Cervicis & Capitis, Spinalis Cervicis & Capitis, Longissimus Capitis &
Cervicis, Iliocostalis Cervicis,
Obliquus Capitis Superior,
Rectus Capitis Posterior Major & Minor, Multifidi, Rotatores, Interspinales, Upper
Trapezius, Levator Scapulae,
& Sternocleidomastoid (which
also flexes the neck).
Benefits
Improves the ability to bend
the head and neck, and relax
the posterior neck and upper
back, and scapular retractor
muscles (especially Upper
Trapezius & Levator Scapulae).
The posterior neck and upper
back muscles become shortened and tight with sedentary
computer-users, and anyone
with an occupation where the
head protrudes forward whilst
looking ahead - with poor postures.
Regular stretching restores
range of movement in these
muscles, and relieves fatigue.
This is especially useful for
stretching open the top area
(suboccipital) of the neck,
which is often tense with
headache sufferers. A good
time to do this stretch is first
thing in the morning after a
shower (or in it, if the floor is
not slippery) to open the neck
Splenius
Longissimus
Semispinalis
Obliquus Capitis Superior
Spinalis
Multifidous
Iliocostalis Cervicalis
Trapezius
Rectus Capitis Posterior Major
Levator Scapulae
after sleeping with a tectorial membrane, and the
facet joint capsules (which are
‘scrunched’ neck position.
1800 640 810
lax in the neck).
www.torson.com.au
Normal Mobility:
Total range of cervical flexion
To bend the head and neck, is about 60 degrees. This
and upper back, until the chin means that the cervical foris close to or touching the ward curve (lordosis) is
straightened. All forward bend
chest.
Movement is restricted by the then happens at the top of the
structural limits defined by the thoracic spine.
See Also:
posterior
longitudinal,
Stretch No. 5 - Chin Tuck
atlantoaxial, ligamentum
Stretch No. 6 - Neck Bend
nuchae/& flavum ligaments,
9
Neck Release
Releases:
Neck & Throat tension,
Sternocleidomastoid,
Upper Trapezius
Action:
l Bolster under head
l Hand on forehead, elbow level with
hand
l Slowly, gently roll head side to side,
using whole arm
l Relax neck
þ Roll
Action - Details:
Variations:
l Place a bolster acrossways under
the head
l Place palm of one hand on the
forehead, elbow level with hand
l Slowly, gently roll head side to side,
using whole arm
l Relax neck so it can be passively
rolled
l Relax jaw & close eyes
þ Roll
l Gradually make the rolling
movement smaller, until the head
becomes still in the centre of the
bolster
l Change hands
1.
l Keep the hand stiff & flat whilst
rolling the head, so that the head
rolls underneath the hand
2.
l Place head on the floor without a
bolster, & roll with the hand
1800 640 810
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9
Anatomy
The region relaxed is the front,
back and sides of the neck.
The main muscles are: Sternocleidomastoid, suprahyoids
(upper throat muscles - e.g.
stylohyoid) and infrahyoids.
(Omohyoid, Sternohyoid,
Sternothyroid), and Scalenes.
.The deep anterior vertebral
flexors of the neck are the
Longus Capitis & Colli, and
the Rectus Capitis Anterior.
The Longus lie deeply along
the length of cervical spine,
the Rectus is placed transversely between the atlas(C1)
and the skull.
Sternocleidomastoid
Omohyoid
Sternothyroid
Anterior Scalene
Sternohyoid
Longus Colli
Rectus Capitis & Longus Capitis
Benefits
Relaxes the neck extensors at
the back of the neck, and flexors at the front, and all the
muscles involved in rotating
the neck.
Useful for anyone who sits all
day, especially with poor neck
posture.
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Normal Mobility:
This is not a range of motion
stretch - it is one to release
excess tension. It is important
not to push into the end of the
range of neck rotation.
See Also:
Stretch No.0 - Neck Drape
Stretch No.1 - Neck Extension
Stretch No.3 - Side Twist
Stretch No.31 - Spinal Drape
10
Pull Behind
Stretches:
Upper Trapezius,
Sternocleidomastoid
Levator Scapulae, Scalenes,
Anterior & Middle Deltoid,
Biceps
Action:
l Grasp wrist behind back
l Pull down & across
l Side-bend head away
þ Hold the stretch
Action - Details:
Variations:
l Stand tall with good spinal alignment
l Keep chin tucked in
l Keep shoulder down
l Grasp wrist behind back
l Pull down & across
l Side-bend head away
þ Hold the stretch for a few seconds
1.
l Vary stretch by rolling head forward
slightly
2.
l Place a half-inflated bolster or a
rolled or folded towel under the
armpit of the side to be stretched
3.
l Bend the elbow behind the back
l Grasp the elbow with the other hand,
pulling it across
l Side-bend head away, keeping chin
tucked in
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10
Anatomy
These neck muscles all side
bend (laterally flex) the head
and neck: Upper Trapezius,
Sternocleidomastoid, Levator
Scapulae, Scalenes, Splenius.
The lateral and anterior shoulder muscle - Middle & Anterior Deltoid - and Biceps
Brachii, on the anterior aspect
of the shoulder and arm, are
also stretrched.
Either the muscles of the lateral neck or the shoulder can
be the primary focus of the
stretch.
Upper Trapezius
Sternocleidomastoid
Levator Scapulae
Splenius
Middle Scalene
Posterior Scalene
Benefits
Lengthens muscles at the side
of the neck. Stretches the lateral aspect of the shoulder,
and the lateral and anterior
aspect of the upper arm.
Improves the ability to side
bend the neck. These neck
muscles become shortened
and tight with sedentary computer-users, office-workers.
Middle (& Posterior )Deltoid
Regular stretching restores
(posterior)
range of movement and retact of the uncinate processes
lieves fatigue.
(ridges on the lateral aspects
of the vertebral bodies of the
cervical spine).
Normal Mobility:
Either the shoulder or the neck Total range of lateral flexion
may be the main focus of the to either side is between 30stretch. If the neck is the fo- 45 degrees.
cus, then it should be able to If the lateral shoulder is the
side bend until the ear is close focus, then the wrist should
reach to the outside of the
to the shoulder.
Lateral neck flexion is ulti- opposite buttock.
mately restricted by the structural limits defined by the con-
Anterior Deltoid
(anterior)
Biceps Brachii
(anterior)
See Also:
1800 640 810
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Stretch No. 4 - Side Bend
Stretch No.7 - Side Turn
Stretch No.13 - Front Shoulder + Wall
Stretch No.14 - Biceps
11
Shoulder Raise
Stretches:
Pectorals, Latissimus Dorsi, Teres
Major, Subscapularis, Rhomboids
Inferior Shoulder Joint
Caution:
Hypermobile shoulders, or shoulders
that dislocate easily
Action:
l Hold a bar overhead, hands
shoulder-width apart
l Stretch backward
þ Hold the stretch
Action - Details:
Variations:
l Stand tall with good spinal alignment
l Keep chin tucked in
l Hold a bar overhead with hands
shoulder-width apart, palms facing
forward
l A wider grip may be necessary
initially
l Ensure the knees are slightly bent
l Keep arms straight
l Stretch bar backward
l Do not arch the back, brace with
abdominals
þ Hold the stretch for a few seconds
1.
l Lift bar backward & to the left or right
a little to vary the angle of the stretch
2.
l Use a towel or rope instead of a bar
l Vary the width of the hands on it further apart initially, progressing to
closer together
3.
l Place hands against the top of a
doorway (if you can reach)
l Take a half-step forward, keeping
hips in line with shoulders
l Keep arms straight, shoulders down
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11
Anatomy
The main muscles stretched
are the Latissimus Dorsi,
Teres Major, Pectoralis Major
and Minor, and Subscapularis. They all (except for Pectoralis Minor) internally rotate
the shoulder. Rhomboids are
also stretched.
Latissimus Dorsi, Teres Major both arise from the posterior aspect of the body, wrap
around the lower axilla (underarm) and attach to the head
of the humerus. They form the
posterior axillary fold.
Latissimus Dorsi is a large
sheet muscle lying superficially in the back. Teres Major
arises from the lower scapula.
The Pectorals are large triangular chest muscles.
The lateral border of Pectoralis Major forms the anterior axillary fold. More deeply, the
Pectoralis Minor (and Subclavius) form the deep layer of
it.
Latissimus Dorsi - anterior
Latissimus Dorsi- posterior
Teres Major- anterior
Teres Major- posterior
Pectoralis Major- anterior
Pectoralis Minor- anterior
Benefits
Lengthens muscles of the
chest and underarm (axilla)
area. Stretches the upper
arms.
Improves the ability to bring
straight arms up and backward with palms turned forward. This is important for
reaching overhead - as with
throwing and swimming, although the latter also involves
internal rotation of the
sholulder.
Improves posture. Many of us
slouch as we sit or stand.
Shortness in the muscles and
fascia at the front of the body
contributes to slouching.
Subscapularis
Normal Mobility:
Lying on your back on the floor
with hips and knees well bent,
your arms, in overhead position at shoulder-width apart,
should be able to rest on the
floor (palms up). This should
be achievable without the
back arching.
The stretch will affect different
muscles depending on where
you are tight. Some people
will not notice a stretch in any
Subscapularis - posterior view,
with a transparent scapula
Rhomboids
muscles, but feel the restric- range is commonly 180 detion in the gleno-humeral joint. grees.
This may be felt either as a
stretch to the inferior capsule,
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superior joint or tendon of one
of the rotator cuff of muscles.
Shoulder flexion is a combined
movement of all of the shoulder joints (gleno-humeral,
acromio-clavicular, sterno-clavicular). The total maximum
See Also:
Stretch No.18 - Reach
Stretch No.32 - Chest Sag
Stretch No.13 - Front Shoulder + Wall
Stretch No.29 - Overhead Reach
12
Front Shoulder
Stretches:
Anterior Shoulder Joint, Biceps,
Anterior Deltoid, Pectorals
Action:
l Hold bar with hands shoulder-width
apart, palms forward
l Lift bar upward
þ Hold the stretch
Action - Details:
Variations:
l Stand tall with good spinal alignment
l Keep chin tucked in
l Hold a bar behind the back with
hands shoulder-width apart, palms
facing forward
l Ensure the knees are slightly bent
l Keep arms straight
l Roll shoulders back, push chest out
slightly
l Lift bar upward
þ Hold the stretch for a few seconds
1.
l Lift bar upward & to the left or right a
little to vary the angle of the stretch
2.
l Try bending forward at the hips,
varying the height of the lift
3.
l Use a towel or rope instead of a bar
l Vary the width of the hands on it further apart initially, progressing to
closer together
4.
l Hold bar, towel or rope with the
palms facing away or backward, then
lift
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12
Anatomy
The main muscles stretched
are the Biceps Brachii, Anterior Deltoid, and Pectoralis
Major and Minor.
The lateral border of Pectoralis Major forms the anterior axillary fold. More deeply, the
Pectoralis Minor (and Subclavius) form the deep layer of
it.
Biceps Brachii
Anterior Deltoid
Pectoralis Major- anterior
Pectoralis Minor- anterior
Benefits
Opens the chest and front of
the shoulders.
Improves posture. When the
posture is slouched for long
periods, the antero-medial
aspect of the shoulder joint
becomes shortened. The
shoulders are rolled forward,
pushed upward, and internally
rotated. This stretch counteracts this posture.
This stretch should be practised regularly when performing upper body workouts,
swimming, raquet sports, and
any activity where the arms
are working in a forward direction.
1800 640 810
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Normal Mobility:
Total range of shoulder joint
extension (backward elevation) varies between 30 to 80
degrees (neutral is when the
arms are by the side).
When testing for range of
motion it is important not to
move the trunk.
To test for normal length of
Pectoralis Major:Lie supine on the floor with
knees bent and arms out to
sides at 90 degrees abduction, and palm facing up. The
arm should rest on the floor
with the low back remaining
flat on the floor.
See Also:
Stretch No.15 - Shoulder Circles
Stretch No.14 - Biceps
Stretch No.12 - Front Shoulder
Stretch No.13 - Front Shoulder + Wall
Stretch No. 23 - Pecs + Wall
Stretch No. 21 - Front Shoulder Twist
13
Front
Shoulder +
wall
Stretches:
Biceps, Anterior Deltoid,
Pectorals, Coracobrachialis
Action:
l Hand on wall or doorway
l Arm straight
l Turn away
l Vary height of arm
þ Hold the stretch
Action - Details:
Variations:
l Stand tall with good spinal alignment
l Place hand on wall or doorway
l Turn hand so that thumb is up
l Keep chin tucked in
l Keep shoulder down
l Turn chest away
l Be careful not to overstretch
þ Hold the stretch for a few seconds
1.
l Vary stretch by placing arm at
different heights
2.
l Stretch both arms together by
leaning through a doorway, with
hands on each side of door-frame
3.
l Turn hand over so that the thumb
points downwards
l Place fingertips against edge of the
doorway - either gripping with them,
or the back of the fingers resting
against edge
l Turn chest away from arm
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13
Anatomy
Anterior Deltoid forms the bulk
of the front of the shoulder. It
acts to abduct the shoulder,
flex, & internally rotate it.
Pectoralis Major is a large &
powerful muscle arising from
the anterior chest (clavicle,
sternum, upper-middle ribs) &
inserting onto the humerus
(greater tubercle). It adducts
& internally rotates the humerus, & assists in supporting the weight of the body. Its
upper fibres flex the shoulder
joint, & adduct the shoulder
horizontally toward the opposite shoulder; the lower fibres
depress the shoulder girdle
&adduct the humerus toward
the opposite anterior side of
the pelvis.
Pectoralis Minor is also a
shoulder adductor & internal
rotator, & assists with forced
inspiration.
Biceps Brachii has 2 heads:
long & short. It flexes the
shoulder joint, & the long head
assists with abduction if the
humerus is externally rotated.
It is a major flexor of the elbow joint.
Coracobrachialis is a shoulder
flexor & adductor.
Brachialis is a major flexor of
the elbow joint.
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Anterior Deltoid
Pectoralis Major
Biceps Brachii
Coracobrachialis
Benefits
Opens front of the shoulder
and arm.
Useful for swing-back/swingthrough actions as in racquet
sports, swimming.
Useful for activities involving
biceps action, as in lifting or
carrying, pulling objects toward you in any direction (upward from below, across at
chest level, or downward from
above).
Important to stretch biceps
after doing ‘Biceps Curl’ in a
gym workout.
Pectoralis Minor
Brachialis
Normal Mobility:
There are two main movements in this stretch: scapular adduction and shoulder
horizontal extension.
Each scapula can glide backwards (adduct) on the ribcage
toward the spine a total range
of 6cm - which means it is
very close to the spine.
Horizontal extension is the
backward movement of the
shoulder at 90 degrees of abduction, and total range is
about 50 degrees.
To test for normal length of
Pectoralis Major:Lie supine on the floor with
knees bent and arms out to
sides at 90 degrees abduction, and palm facing up. The
arm should rest on the floor
with the low back remaining
flat on the floor.
See Also:
Stretch No.12 - Front Shoulder
Stretch No.10 - Pull Behind
Stretch No.14 - Biceps
Stretch No.23 - Pecs + Wall
Stretch No.24 - Pecs
Stretch No.31 - Spinal Drape
Stretch No.32 - Chest Sag
14
Biceps
Stretches:
Biceps Brachii, Pectoralis Major, Anterior Deltoid, Coracobrachialis
Action:
l Hold bolster behind back
l Lift upward
l Keep arms straight
þ Hold the stretch
Action - Details:
Variations:
l Stand tall with good spinal alignment
l Keep chin tucked in
l Ensure the knees are slightly bent
l Hold bolster behind back, with the
hands clasping it at the ends (palms
face inwards)
l Keep arms straight
l Roll shoulders back, push chest out
l Lift bolster upward
þ Hold the stretch for a few seconds
1.
l Lift bolster upward & to the left or
right a little to vary the angle of the
stretch
2.
l Try bending forward at the hips,
varying the height of the arm lift
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14
Anatomy
The main muscles stretched
are the Biceps Brachii, Anterior Deltoid, and Pectoralis
Major and Minor.
Pectoralis Major, Anterior Deltoid, Biceps Brachii and Coracobrachialis are all shoulder
flexors. Brachialis flexes the
elbow.
Pectoralis Major and Anterior
Deltoid also internally rotate
the shoulder.
Pectoralis Minor assists to
protract the scapula from a
retracted position, and depresses and downwardly rotates it.
Anterior Deltoid
Pectoralis Major
Biceps Brachii
Coracobrachialis
Benefits
Benefits
Opens the chest and front of
the shoulders.
When the posture is slouched
for long periods, the anteromedial aspect of the shoulder
joint becomes shortened. The
shoulders are rolled forward,
pushed upward, and medially
rotated. This stretch counteracts this posture.
Opens the chest and front of
the shoulders.
Improves posture. When the
posture is slouched for long
periods, the antero-medial
aspect of the shoulder joint
becomes shortened. The
shoulders are rolled forward,
pushed upward, and internally
rotated. This stretch counteracts this posture.
This stretch should be practised regularly when performing upper body workouts,
swimming, raquet sports, and
any activity where the arms
are working in a forward direction.
This stretch should be practised regularly when performing upper body workouts,
swimming, raquet sports, and
any activity where the arms
are working in a forward direction.
Pectoralis Minor
Brachialis
Normal Mobility:
Total range of shoulder joint
extension (backward elevation) varies between 30 to 80
degrees (neutral is when the
arms are by the side).
When testing for range of
motion it is important not to
move the trunk.
To test for normal length of
Pectoralis Major:Lie supine on the floor with
knees bent and arms out to
sides at 90 degrees abduction, and palm facing up. The
arm should rest on the floor
with the low back remaining
flat on the floor.
See Also:
1800 640 810
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Stretch No.15 - Shoulder Circles
Stretch No.12 - Front Shoulder
Stretch No.13 - Front Shoulder + Wall
Stretch No. 23 - Pecs + Wall
Stretch No. 21 - Front Shoulder Twist
15
Shoulder Circles
Stretches:
Pectorals, Rhomboids, Upper Trapezius, Scalenes, Levator Scapulae
Releases:
Neck, Shoulders, Chest
Action:
l Lift shoulders up
l Roll them backwards and down
l Then roll to front
l Reverse direction
þ Roll in circles
Action - Detail:
Variations:
l Sit or stand
l Lift shoulders up
l Roll them backwards and down,
keeping chin tucked in
l Then roll to front
l Reverse direction
þ Roll in circles as a mobility exercise
1.
l Roll each shoulder individually
l Keep the chest still - do not lift it up
l Keep the spine straight
2. Shoulder Shrugs
l Lift both shoulders up to the ears,
keeping chin tucked in
l Tighten the shoulder & neck
muscles
þ Hold for a few seconds
l Release down & relax
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15
Anatomy:
These muscles are all involved in the exercise, either
to be generally mobilised or
fully stretched, depending on
the emphasis at the time.
Rhomboids retract, stabilise
and assist to downwardly rotate the scapula, and assist
to adduct the arm.
Upper Trapezius (in the region
of the neck) elevates, retracts
and upwardly rotates the
scapula.
Levator Scapulae elevates,
laterally flexes, extends, and
assists to downwardly rotate
the scapula.
Scalenes elevate the ribs (1st3rd) if the cervical vertebrae
are fixed. If the ribs are fixed,
they laterally flex to the same
side, rotate to the opposite
side, and bilaterally flex the
neck.
Pectoralis Minor depresses,
downwardly rotates, and assists to protract the scapula
from a retracted position. It
also stabilises the scapula.
The upper portion of Pectoralis Major is stretched when the
shoulders are pulled down
and back, especially if they are
also externally rotated.
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Rhomboids
Upper Trapezius
Middle Scalene
Pectoralis Minor
Benefits
Improves the mobility of the
shoulder girdle. It ‘refreshes’
the area after prolonged immobile postures , especially
when the head or shoulders
have been in forward positions.
The exercise is a good warmup to mobilise the neck and
shoulders before any activity
or sport.
Levator Scapulae
Pectoralis Major
angle)
The movements are variable,
depending on the ‘starting’
posture of the individual.
The actual joints involved in
these motions are sterno-clavicular and acromio-clavicular.
Sterno-clavicular (motion of
the clavicle on the sternum):elevation - 45 degrees
depression - 15 degrees
Normal Mobility:
posterior rotation - 45 degrees
The stretch involves shoulder (the inferior surface of the
girdle elevation, retraction,
clavicle faces anteriorly)
depression, protraction, and protraction - 15 degrees
scapular rotation.
retraction - 15 degrees
Total range of each are approximately:Acromio-clavicular (motion of
elevation - 9cm (scapulo-tho- the scapula on the clavicle):racic glide)
rotation - 60 degrees (anteroretraction - 6cm (s-t glide)
posterior axis)
depression - 5cm (s-t glide) wing - 40 degrees (vertical
protraction - 6cm (s-t glide) axis)
scapular rotation - 60 degrees tip - 20 degrees (transverse
(pivottal motion of the inferior axis)
See Also:
Stretch No. 24 - Pecs
Stretch No.16 - Pull Across
Stretch No.17 - Triceps
Stretch No.18 - Reach
Stretch No. 19 - Rhomboid
16
Pull Across
Stretches:
Supraspinatus,
Posterior Deltoid,
Infraspinatus,
Teres Minor & Major
Action:
l Place arm across upper
chest
l Pull elbow further across
þ
Hold the stretch
Action - Details:
Variations:
l Sit or stand upright
l Raise one arm to shoulder height
l Place arm across upper chest
l Keep arm parallel to ground
l Pull elbow toward opposite shoulder
1.
l Vary the height of the arms if a
stretch is not felt
2.
l Keep the scapula stable with the
Rhomboids and the Lower Trapezius
muscles
l Focus the stretch at the shoulder
joint (gleno-humeral)
3.
l Pull the scapula forward on the
ribcage - either by pulling on a
straight arm, or by using the Pectoral
muscles on the front of the chest
l Then pull the elbow across
4.
l Bend arm at right angles, with
forearm vertical, and elbow at
shoulder height
l Pull elbow across chest
l Keep forearm vertical
5. Hold-Relax
l Counter-resist the stretch in any of
the stretch methods described by
pulling elbow back into the resistance
of the hand - hold for a few seconds
l Relax, exhale, and pull arm across
the chest further
llThe back of the hand may be more
effective when applying resistance.
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16
Anatomy:
These muscles are all involved in the stretch, to varying degree depending on
which are tightest, and on the
emphasis of the stretch - that
is, whether the focus is to keep
the scapula stable or to allow
it to protract around the
ribcage. The latter way will
involve the Rhomboids in the
stretch.
Posterior & Middle Deltoid
abduct, extend and externally
rotate the shoulder. It forms
the bulk of the muscle at the
top and back of the shoulder.
Supraspinatus abducts the
shoulder and stabilises the
head of the humerus in the
socket during shoulder movements.
Infraspinatus externally rotates the shoulder, and stabilises the humerus in the
socket during shoulder activity.
Teres Minor externally rotates
the shoulder and stabilises the
humerus in the socket during
shoulder activity.
Teres Major internally rotates,
adducts, and extends (from a
flexed position) the shoulder
joint.
Rhomboids retract, stabilise
and assist to downwardly rotate the scapula, and assist
to adduct the arm.
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Posterior & Middle Deltoid
Teres Minor
Supraspinatus
Infraspinatus
Teres Major
Rhomboids
Benefits
Improves the ability to reach
forward and across the body.
Important to stretch these
muscles for activities such as
swimming, backstroke actions
in tennis, throwing, and any
repetitive overhead movement.
Normal Mobility:
The fingers should be able to
reach to the upper-middle
back, between the shoulder
blades, with the elbow able to
move beyond the middle point
of the sternum.
The stretch is one of shoulder
horizontal flexion (or horizontal adduction) which has a total possible range of 135 degrees. The scapula can abduct approximately 6cm from
its neutral position on full
stretch.
See Also:
Stretch No.25 - Slump pull
Stretch No.19 - Rhomboid
Stretch No.17 - Triceps
Stretch No.18 - Reach
Stretch No.28 - Reach Roll
Stretch No.38 - Spinal Roll
17
Triceps
Stretches:
Triceps, Latissimus Dorsi, Intercostals,
Teres Major, Rhomboids
Action:
l Pull elbow down and across
l Lean upper body to side
l Push ribs out & up
þ Hold the stretch
Action - Details:
Variations:
l Stand tall with good spinal alignment
l Place hand between shoulder blades
l Use other hand on elbow to pull it
down and across
l Slide hand further down the back
þ Hold the stretch for a few seconds
l Then lean upper body into the
stretching side
l Push ribs out & upward
þ Hold the stretch
1.
l Turn the chest forward or backward a
little to vary the angle of the stretch in
the ribs: push the ribs out, up &
backward or forward
l When the ribs are pushed out, up &
backward, the Serratus Anterior is
better included
2.
l Focus on the first part of the stretch
only - do not side-bend trunk
3. Hold-Relax
l Pull gently into the stretch, hold
l Inhale, push elbow back into the
hand, resisting with the hand
l Relax, exhale & pull again further
into the the stretch
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17
Anatomy
Triceps is a major shoulder &
elbow extensor.
Latissimus Dorsi is a large,
sheet-like muscle, which internally rotates, adducts, & extends the shoulder joint. It also
depresses the shoulder girdle,
and assists in lateral flexion of
the trunk. When the shoulder
is fixed, it assists in tilting the
pelvis
(anteriorly
&
posteriorly), and when acting
bilaterally,
it
either
hyperextends or flexes the
spine depending on the position of the back & shoulder.
Pectoralis Major adducts, internally rotates, flexes (from
an extended position) and depresses the arm and shoulder.
Teres Major internally rotates,
adducts, and extends (from a
flexed position) the shoulder
joint.
Rhomboids retract, stabilise
and assist to downwardly rotate the scapula, and assist
to adduct the arm.
External
&
Internal
Intercostals are the muscles
that lie deep in the thorax,
between the ribs, they are involved in breathing. The Externals elevate the ribs in inspiration, and the Internals
depress them in expiration.
Both may work in their opposite action for forced breathing.
Benefits
Improves the ability to reach.
When the arm reaches upward, the rib-cage on that side
should also open. A triceps
stretch performed without including the rib-cage is not a
functional one.
Latissimus Dors
Triceps
Teres Major
Pectoralis Major
Rhomboids
Teres Major
External Intercostal - posterior
External Intercostal - anterior
Normal Mobility:
Before the ribs are pushed
out, the elbow should reach
across to the level of the
spine, behind the head, with
the upper arm touching the
ear. If the elbow is bent, the
hand should be able to slide
down the spine to a mid-point
between the shoulder blades.
Mobile people can reach with
their fingers to T7-8.
The stretch is a combination
of shoulder external rotation
and flexion. Total possible
range of external rotation is 70
degrees, and flexion is 180
degrees.
Full range of lateral flexion in
the thorax is 35 degrees,
spread throughout the joint
levels.
Internal Intercostal - anterior
1800 640 810
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See Also:
Stretch No.54 - Side Bend
Stretch No.16 - Pull Across
Stretch No.18 - Reach
18
Reach
Stretches:
Teres Minor, Infraspinatus, Posterior
Deltoid, Latissimus Dorsi, Pectorals,
Rhomboids, Forearm Flexors, Shoulder/Elbow/Wrist Joints
Action:
l Clasp hands, turn palms out
l Lift arms overhead
l Reach up
þ Hold the stretch
Action - Details:
Variations:
l Stand tall with good spinal alignment
l Keep chin tucked in
l Ensure the knees are slightly bent
l Push hands upward
þ Hold the stretch for a few seconds
1.
l Side-bend slightly as reach upward,
pushing towards that side, opening
the ribs on the opposite side.
2.
l Clasp hands with forearms crossed
l Repeat stretch as described, and as
per Variation 1.
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18
Anatomy
Anatomy:
The stretch involves shoulder
flexion with internal rotation.
Full range of motion in overhead elevation requires adequate length in: Pectorals
(Major & Minor), Latissimus
Dorsi, Teres Major, Subscapularis, and Rhomboids.
Elevation with internal rotation
requires normal length in the
external rotators - Teres Minor, Infraspinatus, and Posterior Deltoid.
Latissimus Dorsi, Pectoralis
Major, Teres Major and Subscapularis all internally rotate
the shoulder, and so are not
placed on full stretch. However the former two muscles
would be stretched to some
degree.
Flexor Digitorum Superficialis
is a flexor of the wrist & fingers.
Posterior Deltoid
Latissimus Dorsi - posterior
Infraspinatus
Pectoralis Major- anterior
Teres Minor
Pectoralis Minor- anterior
Benefits
Opens the chest and armpits.
Improves breathing by lifting
the ribs.
Counteracts slouched posture.
This stretch should be practised regularly when performRhomboids
ing upper body workouts, (eg
- posterior
pushups),swimming, raquet
sports, and any activity where The arms should be able to be
the arms are working in an placed flat on the floor, overhead, when lying on the back,
upward direction.
without the back arching off
Normal Mobility:
the floor. The arms should be
The arms should be able to kept near the head.
fully lift so that the arms are Tightness
of
upper
straight and close to or touch- abdominals or a kyphosis
ing the ears, with the hands (marked rounded curvature) in
turned palms out and facing the upper back will make it
the ceiling.
impossible to get the shoulTo test for shoulder elevation ders down on the table.
(flexion and abduction):To test for shoulder internal
Flexor Digitorum Superficialis
- anterior
rotation:Lying supine on the floor, with
knees bent and the back flat,
place the arms at 90 degrees
abduction (shoulder level) and
bend the elbows to 90 degrees. Externally rotate the
shoulders by lowering the
forearms to the floor towards
the head. The forearms
should lie flat on the floor without the back arching, which is
90 degrees of rotation.
1800 640 810
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Maximum range of shoulder
internal rotation is usually 7090 degrees in the elevated
position.
See Also:
Stretch No.11 - Shoulder Raise
Stretch No.17 - Triceps
Stretch No.22 - Rotators
Stretch No.29 - Overhead Reach
Stretch No.32 - Chest Sag
19
Rhomboid
Stretches:
Rhomboids, Middle Trapezius,
Teres Major
Action:
l Place hands on top of shoulders
l Bring elbows together
þ Hold the stretch
Action - Details:
Variations:
l Place hands on top of shoulders of
the same side
l Lift arms so that the elbows are level
with the shoulders
l Bring elbows together
l Move elbows apart again & as far
back as comfortable
þ Hold the stretch for a few seconds in
either direction, or slowly move
forward & backward several times
(as a mobility exercise)
1.
l Round upper back before starting or
during the stretch
l Gradually lower the elbows aiming
them towards your stomach
l Keeping elbows together, move
them from side to side to pull each
scapula further around the rib-cage
2.
l Stretch one side at a time, using the
other hand to pull the elbow across
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19
Anatomy:
Rhomboids retract, stabilise
and assist to downwardly rotate the scapula, and assist
to adduct the arm.
Middle Trapezius (in the region of the upper to middle
thoracic spine) also retracts
the scapula.
Teres Major internally rotates,
adducts, and extends (from a
flexed position) the shoulder
joint.
Rhomboids
MiddleTrapezius
Teres Major
Full range of external rotation
Improves the ability to reach (when the shoulder is elevated
forward and across the body. to 90 degrees) is 90 degrees.
Important to stretch these
muscles for activities such as
swimming, backstroke actions
in tennis and all styles of
throwing.
Benefits
Normal Mobility:
The elbows should be able to
touch together, or each one
pulled further across the
chest, as in Variations 1 or 2.
The stretch is one of shoulder
horizontal flexion (or horizontal adduction) with external
rotation.
Horizontal flexion has a total
possible range of 135 degrees. The scapula can abduct approximately 6cm from
its neutral position on full
stretch.
See Also:
1800 640 810
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Stretch No.25 - Slump pull
Stretch No.16 - Pull Across
Stretch No.17 - Triceps
Stretch No.18 - Reach
Stretch No.28 - Reach Roll
Stretch No.38 - Spinal Roll
20
Towel Stretch
Stretches:
Lateral & Anterior Shoulder Joint, Anterior Deltoid
Action:
l Hang towel down over shoulder
l Reach behind with other hand to
grasp towel (as high up as possible)
l Pull up & down
l Try to link fingers without a towel
þ Hold or slide up & down
Action - Details:
Variations:
l Hang towel down behind your head,
bending the elbow to lower it further
l Reach up behind with other hand to
grasp the towel (as high up as
possible)
l Pull towel up, sliding bottom arm up
the centre of the back
l Then pull the towel down, sliding top
arm down the centre of the back
þ Hold the stretch in either direction for
a few seconds, or slide up & down
slowly
1.
l Gradually move hands closer
together on the towel
2.
l Try to link fingers without a towel:
reach behind your head & down your
back with one hand, & reach behind
& up your back with the other hand
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20
Anatomy
Anterior Deltoid abducts,
flexes, & internally rotates the
shoulder.
Pectoralis Major adducts &
internally rotates the humerus,
Its upper fibres flex the shoulder joint, & adduct the shoulder horizontally toward the opposite shoulder; the lower fibres depress the shoulder girdle & adduct the humerus toward the opposite anterior
side of the pelvis.
Pectoralis Minor is also a
shoulder adductor & internal
rotator, & assists with forced
inspiration.
.
Triceps is a major shoulder &
elbow extensor.
Latissimus Dorsi internally rotates, adducts, & extends the
shoulder joint. It also depresses the shoulder girdle,
and assists in lateral flexion of
the trunk.
Rhomboids retract, stabilise
and assist to downwardly rotate the scapula, and assist
to adduct the arm.
Teres Major internally rotates,
adducts, and extends (from a
flexed position) the shoulder
joint.
Anterior Deltoid
Triceps - posterior
Latissimus Dorsi
Pectoralis Minor
Rhomboids
degrees (neutral is when the
arms are by the side).
Adduction range behind the
back is about 20-30 degrees
when the shoulder is not rotated internally. If the arm is
straight, the hand should
Detail:
reach across to the opposite
There are two different shoul- buttock.
der stretches occurring:
Total internal rotation range is
1) top arm - flexion and over- about 70 degrees.
head adduction, with some external rotation
2) bottom arm - extension, adduction, internal rotation
Normal Mobility:
It should be possible to touch
or grasp the fingers of each
hand, or to use the towel to
pull each hand to the same
level in the mid-back.
Teres Major
Benefits
Opens the chest and rotates
the shoulders in both directions.
This stretch should be practised regularly when performing upper body workouts,
swimming, raquet sports, and
any activity where the arms
are working in atwisted situations.
Pectoralis Major
1) Total flexion possible is
between 130-180 degrees;
overhead adduction range is
about 30 degrees; external
rotation range is about 90 degrees.
1800 640 810
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See Also:
Stretch No. 17 - Triceps
Stretch No. 22 - Rotators
Stretch No. 26 - External Rotation
Stretch No.14 - Biceps
Stretch No. 10 - Pull Behind
Stretch No.12 - Front Shoulder
2) Total range of shoulder joint Stretch No.13 - Front Shoulder + Wall
extension (backward eleva- Stretch No. 23 - Pecs + Wall
tion) varies between 30 to 80 Stretch No. 21 - Front Shoulder Twist
21
Front Shoulder
Twist
Stretches:
Anterior Shoulder, Pectorals
Caution:
Be careful if the shoulders are already
very mobile, avoid if they dislocate easily
Action:
l Hands under shoulders
l Lift chest
l Lower one shoulder, twisting upper
back
þ Hold the stretch
Action - Details:
Variations:
l Lie prone, with hands under
shoulders
l Lift chest, arching backwards leaving
the pelvis on the floor
l Lower one shoulder, twisting upper
back
l Aim the elbow directly over the hand
l Draw the scapula away from the
spine
l Prevent the middle & lower back
from twisting
þ Hold the stretch for a few seconds
1.
l Try the exercise while sitting
at a table or desk
l Push the chair well back, and
lean forward from the hips
l Place both hands on the table
so the hands are well apart
and level with the elbows which should be raised
l Lower one shoulder, twisting
upper back
2. ‘Stop Sign’
l Lie flat on the floor in prone, with
arms level with shoulders & elbows
bent to 90 degrees
l Turn head to one side, lift elbow on
that side, & slide hand down to
place under the elbow
l Push shoulder upward to twist the
upper back, pivotting on the other
shoulder
l Stretch should be felt at the front of
the shoulder still on the floor
l Vary, slightly, the placement of the
arm on the floor to stretch different
aspects of the anterior shoulder
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21
Anatomy
Anterior Deltoid forms the bulk
of the front of the shoulder. It
acts to abduct the shoulder,
flex, & internally rotate it.
Pectoralis Major is a large &
powerful muscle arising from
the anterior chest & inserting
onto the humerus. It adducts
& internally rotates the humerus, & assists in supporting the weight of the body. Its
upper fibres flex the shoulder
joint, & adduct the shoulder
horizontally toward the opposite shoulder; the lower fibres
depress the shoulder girdle &
adduct the humerus toward
the opposite anterior side of
the pelvis.
Anterior Deltoid
Coracobrachialis is a shoulder
Benefits
flexor and assists to adduct
Stretches the front of the
the shoulder.
shoulder. This area is not always one that is generally restricted, but this stretch is
good for localizing the insertion site on the upper arm.
Pectoralis Major
Coracobrachialis
Normal Mobility:
The head of the humerus
should be able to bulge forward in the socket, without
any feeling of apprehension
that it will dislocate.
To test for normal length of
Pectoralis Major:Lie supine on the floor with
knees bent and arms out to
sides at 90 degrees abduction, and palm facing up. The
arm should rest on the floor
with the low back remaining
flat on the floor.
See Also:
1800 640 810
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Stretch No.15 - Shoulder Circles
Stretch No.14 - Biceps
Stretch No.12 - Front Shoulder
Stretch No.13 - Front Shoulder + Wall
Stretch No. 24 - Pecs
Stretch No. 23 - Pecs + Wall
22
Rotators
Stretches:
Anterior Deltoid, Shoulder Joint
Action:
l Cross forearms
l Place palms together
l Interlace fingers
l Pull hands down behind head
l Keep wrists up
þ Hold the stretch
Action - Details:
Variations:
l Stand or sit tall with good spinal
alignment
l Keep chin tucked in
l Cross arms & clasp hands with
hands in front of chest, initially
l Inhale as you reach the hands
overhead
l Exhale as pull hands down
l Remember to keep the wrists up
þ Hold the stretch for a few seconds, &
repeat, stretching arms upward &
then down again. Reverse arms.
1.
l When hands are pulled down, roll the
wrists downward so the fingers point
toward the floor
l Pull the elbows apart
l Release the hands so that just the
index fingers are clasping behind the
neck
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22
Anatomy
Anterior Deltoid forms the bulk
of the front of the shoulder. It
acts to abduct the shoulder,
flex, & internally rotate it.
Pectoralis Major is a large &
powerful muscle arising from
the anterior chest (clavicle,
sternum, upper-middle ribs) &
inserting onto the humerus
(greater tubercle). It adducts
& internally rotates the humerus, & assists in supporting the weight of the body. Its
upper fibres flex the shoulder
joint, & adduct the shoulder
horizontally toward the opposite shoulder; the lower fibres
depress the shoulder girdle
&adduct the humerus toward
the opposite anterior side of
the pelvis.
Infraspinatus and Teres Minor
are both shoulder external rotators. They also stabilise the
head of the humerus in the
socket during movements of
the shoulder.
1800 640 810
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Anterior Deltoid
Infraspinatus
Benefits
Opens the chest and front of
the shoulders, and twists the
shoulder joints inward in an
overhead position.
Refreshes posture: When the
posture is slouched for long
periods the shoulders become
fixed in a forward position.
This pulls the shoulders back
and down.
This stretch should be practised regularly when performing upper body workouts,
swimming, raquet sports, and
any activity where the arms
are working in an overhead
and twisted situation.
Pectoralis Major
Teres Minor
Normal Mobility:
The elbows should be able to
pull back level with the shoulders while pulling the wrists
down behind the head - the
wrists should reach down at
least part of the way behind
the head.
Detail:
There are three main shoulder movements in this stretch:
scapular adduction and shoulder (gleno-humero joint) internal rotation and extension.
Each scapula can glide backwards (adduct) on the ribcage
toward the spine a total range
of 6cm - which means they are
very close together when adducted bilaterally.
Shoulder internal rotation at
90 degrees of elevation is normally 70 degrees, spread
throughout the combined
joints of the shoulder complex.
Total range of shoulder joint
horizontal extension (backward movement when the arm
is at 90 degrees elevation) is
about 50 degrees.
See Also:
Stretch No. 20 - Towel Stretch
Stretch No.12 - Front Shoulder
Stretch No.13 - Front Shoulder + Wall
Stretch No. 23 - Pecs + Wall
Stretch No. 21 - Front Shoulder Twist
23
Pecs+Wall
Stretches:
Pectorals, Anterior Deltoid,
Coracobrachialis,
Anterior Shoulder
Cautions:
Anterior shoulder dislocation
Action:
l Place forearm on wall or doorway
l Turn chest away from arm
þ Hold the stretch
Action - Details:
Variations:
l Stand tall with good spinal alignment
l Place forearm on wall or doorway
l Keep chin tucked in
l Keep shoulder down
l Turn chest away from arm
l Be careful not to overstretch
þ Hold the stretch for a few seconds
1.
l Vary the height of the forearm higher or lower - to stretch different
parts of the chest & anterior shoulder
2.
l Place both forearms on either side of
doorway or on the walls in the corner
of a room
l Stretch both shoulders at once by
gently leaning chest forward
l Remember to keep the shoulders
down
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23
Anatomy
Anterior Deltoid forms the bulk
of the front of the shoulder. It
acts to abduct the shoulder,
flex, & internally rotate it.
Pectoralis Major is a large &
powerful muscle arising from
Anterior Deltoid
the anterior chest & inserting
onto the humerus. It adducts
& internally rotates the humerus, & assists in supporting the weight of the body. Its
upper fibres flex the shoulder
joint, & adduct the shoulder
horizontally toward the opposite shoulder; the lower fibres
depress the shoulder girdle &
adduct the humerus toward
the opposite anterior side of
the pelvis.
Pectoralis Minor is also a
Coracobrachialis
shoulder adductor & internal
rotator, & assists with forced
Benefits
inspiration.
Opens the chest and front of
Coracobrachialis is a shoulder
the shoulders.
flexor and assists to adduct
Improves posture. When the
the shoulder.
posture is slouched for long
periods, the antero-medial
aspect of the shoulder joint
becomes shortened. The
shoulders are rolled forward,
pushed upward, and internally
rotated. This stretch counteracts this posture.
This stretch should be practised regularly when performing upper body workouts,
swimming, raquet sports, and
any activity where the arms
are working in a forward direction.
1800 640 810
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Pectoralis Major
Normal Mobility:
There are three main movements in this stretch: scapular adduction, shoulder horizontal extension, and external
rotation.
Each scapula can glide backwards (adduct) on the ribcage
toward the spine a total range
of 6cm - which means it is
very close to the spine.
Horizontal extension is the
backward movement of the
shoulder at 90 degrees of abduction, and total range is
about 50 degrees.
Total range of shoulder joint
external rotation at 90 degrees
abduction is 90 degrees. This
means that the entire forearm
should be able to remain in
contact with the wall throughout the stretch.
Pectoralis Minor
Lie supine on the floor with
knees bent and arms out to
sides at 90 degrees abduction, and palm facing up. The
arm should rest on the floor
with the low back remaining
flat on the floor.
See Also:
Stretch No.15 - Shoulder Circles
Stretch No.14 - Biceps
Stretch No.12 - Front Shoulder
Stretch No.13 - Front Shoulder + Wall
To test for normal length of Stretch No. 24 - Pecs
Stretch No. 21 - Front Shoulder Twist
Pectoralis Major:-
24
Pecs
Stretches:
Pectorals, Anterior Deltoid,
Biceps Brachii, Coracobrachialis,
Anterior Shoulder Joint
Action:
l Clasp hands behind back
l Arms straight
l Roll shoulders back
l Lift arms
þ Hold the stretch
Action - Details:
Variations:
l Stand tall with good spinal alignment
l Keep chin tucked in
l Ensure the knees are slightly bent
l Push chest out & upward as roll
shoulders back
l Push hands away & upward
þ Hold the stretch for a few seconds
1.
l Push arms backward & to the left or
right a little to vary the angle of the
stretch
l Also vary the height of the arm lift
2.
l Try bending forward at the hips
l Lift arms higher, within limits of
comfort
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24
Anatomy
Anterior Deltoid forms the bulk
of the front of the shoulder. It
acts to abduct the shoulder,
flex, & internally rotate it.
Pectoralis Major is a large &
powerful muscle arising from
the anterior chest (clavicle,
sternum, upper-middle ribs) &
inserting onto the humerus
(greater tubercle). It adducts
& internally rotates the humerus, & assists in supporting the weight of the body. Its
upper fibres flex the shoulder
joint, & adduct the shoulder
horizontally toward the opposite shoulder; the lower fibres
depress the shoulder girdle
&adduct the humerus toward
the opposite anterior side of
the pelvis.
Pectoralis Minor is also a
shoulder adductor & internal
rotator, & assists with forced
inspiration.
Biceps Brachii has 2 heads:
long & short. It flexes the
shoulder joint, & the long head
assists with abduction if the
humerus is externally rotated.
It is a major flexor of the elbow joint.
Coracobrachialis is a shoulder
flexor.
Brachialis is a major flexor of
the elbow joint. It is only
stretched in this exercise if it
is tighter than the structural
limit of elbow extension.
1800 640 810
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Anterior Deltoid
Biceps Brachii
Benefits
Opens the chest and front of
the shoulders.
Improves posture. When the
posture is slouched for long
periods, the antero-medial
aspect of the shoulder joint
becomes shortened. The
shoulders are rolled forward,
pushed upward, and internally
rotated. This stretch counteracts this posture.
This stretch should be practised regularly when performing upper body workouts,
swimming, raquet sports, and
any activity where the arms
are working in a forward direction.
Pectoralis Major
Coracobrachialis
Normal Mobility:
Reach up and back to 60 degrees of shoulder extension.
Detail:
There are two main shoulder
movements in this stretch:
scapular adduction and shoulder (gleno-humero joint) extension.
Each scapula can glide backwards (adduct) on the ribcage
toward the spine a total range
of 6cm - which means they are
very close together when adducted bilaterally. This full
range can only be achieved
when the arms are not lifted
very high - about up to the first
30 degrees of extension.
Above this height, it is sacrificed for extension.
Total range of shoulder joint
extension (backward elevation) varies between 30 to 80
degrees (neutral is when the
arms are by the side).
Pectoralis Minor
Brachialis
To test for normal length of
Pectoralis Major:Lie supine on the floor with
knees bent and arms out to
sides at 90 degrees abduction, and palm facing up. The
arm should rest on the floor
with the low back remaining
flat on the floor.
Elbow extension is limited by
the joints - normal range is 0
degrees of flexion.
See Also:
Stretch No.15 - Shoulder Circles
Stretch No.14 - Biceps
Stretch No.12 - Front Shoulder
Stretch No.13 - Front Shoulder + Wall
Stretch No. 23 - Pecs + Wall
Stretch No. 21 - Front Shoulder Twist
25
Slump Pull
Stretches:
Rhomboids, Middle Trapezius,
Teres Major
Action:
l Round upper back, tuck in chest
l Place arm straight out in front
l Grasp wrist
l Pull arm forward & across
l Lean upper back backwards
þ Hold the stretch
Action - Details:
Variations:
l Round upper back, tuck in chest,
assisting with fingertips bearing in on
the sternum
l Place one arm straight out in front
l Grasp wrist with the other hand
l Pull arm forward & across the body
l Lean upper back backwards,
exhaling completely, as you stretch
l The more the chest is tucked in & the
upper back rounded, the more
effective the stretch
þ Hold the stretch, breathing gently
1.
l Vary the angle of pull - across
further, higher or lower
l This will stretch different parts of the
upper back & scapular muscles
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25
Anatomy:
Rhomboids retract, stabilise
and assist to downwardly rotate the scapula, and assist
to adduct the arm.
Middle Trapezius (in the region of the upper to middle
thoracic spine) also retracts
the scapula.
Teres Major internally rotates,
adducts, and extends (from a
flexed position) the shoulder
joint. It is mainly involved in
the stretch when the angle of
pull of the arm is higher, and
when the shoulder is purposely externally rotated.
Rhomboids
MiddleTrapezius
Teres Major
Benefits
Improves the ability to reach
forward and across the body.
Important to stretch these
muscles for activities such as
swimming, backstroke actions
in tennis and all styles of
throwing.
Normal Mobility:
The stretch is one of scapular
abduction. The scapula can
abduct approximately 6cm
from its neutral position on full
stretch.
See Also:
1800 640 810
www.torson.com.au
Stretch No.19 - Rhomboid
Stretch No.16 - Pull Across
Stretch No.28 - Reach Roll
Stretch No.38 - Spinal Roll
26
External Rotation
Stretches:
Shoulder Joint, Middle Deltoid, Rhomboids, Middle Trapezius
Teres Major, Subscapularis
Action:
l Bend both elbows
l Place one elbow underneath
l Grasp thumb of top elbow
l Pull toward shoulder of top arm
þ Hold the stretch
Action - Details:
l Bend both elbows with both palms
facing forward initially
l Place one elbow underneath, & turn
that palm away
l Grasp thumb of top elbow
l Slowly pull top arm toward floor in
direction of shoulder of that top arm
þ Hold the stretch for a few seconds
Variations:
1.
l Try to place palms together, rather
than grasp the thumb
2.
l Push the elbows together to feel a
stretch between the shoulder blades
3.
l Move elbows to the left & right to
vary the stretch
4.
l Place palms together with arms out
straight in front of chest, with
forearms crossed
l Interlace fingers
l Bring hands in towards chest,
bending elbows
l Roll hands inwards & up, moving
elbows close together to stretch
wrists, elbows & shoulders
l To increase stretch, slide elbow of
nearest elbow over the top of the
other
l Then pull top arm toward the floor
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26
Anatomy
Middle and Posterior Deltoid
form the bulk of the top and
back of the shoulder. Posterior Deltoid acts to extend the
shoulder and externally rotate
it. Middle Deltoid abducts the
shoulder.
Posterior & Middle Deltoid
MiddleTrapezius
Rhomboids
Teres Major and Subscapularis are both shoulder internal
rotators. They also stabilise
the head of the humerus in the
socket during movements of
the shoulder. Teres Major also
adducts, and extends (from a
flexed position) the shoulder
joint.
Rhomboids retract, stabilise
and assist to downwardly rotate the scapula, and assist
to adduct the arm.
Teres Major
Normal Mobility:
It should be possible to grasp
Middle Trapezius (in the rethe thumb and pull it a few
gion of the upper to middle
degrees downward.
thoracic spine) also retracts
the scapula.
Detail:
There are three main shoulder movements in this stretch:
shoulder (gleno-humero joint)
external rotation and horizonBenefits
Opens the upper back, and tal adduction adduction, and
twists the shoulder joints out- scapular abduction.
ward.
Shoulder external rotation at
This stretch should be prac- 90 degrees of elevation is nortised regularly when perform- mally 90 degrees, spread
ing upper body workouts, throughout the combined
swimming, raquet sports, and joints of the shoulder complex.
any activity where the arms
are working in internally Total range of shoulder joint
horizontal adduction (forward
twisted situations.
movement when the arm is at
90 degrees elevation) is about
130 degrees.
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Subscapularis - anterior
The scapula can glide forwards (abduct) on the ribcage
away from the spine a total
range of about 6cm from its
neutral position on full stretch.
See Also:
Stretch No.19 - Rhomboid
Stretch No.16 - Pull Across
Stretch No. 25 - Slump Pull
Stretch No. 20 - Towel Stretch
27
Beetle
Stretches:
Trapezius, Rhomboids,
Thoracic Spine
Releases:
Neck, Upper Back, Shoulders
Cautions:
Neck Pain, Dizziness
Precautions:
Folded towel under head,
Flatter bolster
Action:
l Bolster lengthways along spine
l Arms straight
l Reach up & relax back with each
arm
l Let head roll other way
þ Reach & roll
Action - Details:
Variations:
l Lie on back with knees bent & feet
placed well apart on the floor
l Place bolster lengthways along spine
l Place arms straight up, balancing
each one over its shoulder socket
l Reach up & relax back with each
arm - keep arms straight but not rigid
l Let the head roll the other way as the
neck muscles relax
þ Reach & roll in a slow fluid manner
l Initially start with small movements &
gradually make them larger
l Aim to let each shoulder blade ‘sag’
as close to the floor as possible as it
relaxes back
1.
l Vary the position of the bolster to
slightly higher or lower levels
2.
l Allow each arm to spiral as it reaches
up & reverse the spiral as it relaxes
back down - turn it either out or in as
it reaches up
l Feel the different effect in the ribcage with either direction of spiral
3.
l Relax the arms balancing each one
over its shoulder socket
4.
l Place bolster acrossways under the
spine at different levels of the upper
to middle back
l This mobilises the rib-cage as you
reach & roll
1800 640 810
www.torson.com.au
27
Anatomy:
The main muscles stretched
and relaxed in this exercise
include the Trapezius, Rhomboids and deep muscles of the
thoracic spine (such as Multifidus).
Rhomboids act to retract (pull
together) the scapulae. The
Multifidus offer deep intersegmental control of the spinal
joints.
Trapezius
Rhomboids
Muscles of the neck, such as
Splenius, are aslo relaxed. It
is a major extensor of the
neck, as well as lateral flexor
and rotator when acting on
one side.
The joints of the thoracic spine
and ribs are also stretched.
Benefits
Stretches and relaxes the upper back, neck and shoulders.
Improves posture. This stretch
is useful after long periods in
cramped slouched postures,
such as sitting or driving.
Improves the ability to reach
forward - as with throwing and
swimming.
Also useful with alternate actions of the upper body, such
as with the shoulder swing
and trunk rotation in walking.
Multifidus
Thoracic Spinal Column
Splenius
Normal Mobility:
This exercise consists of rotation of the upper trunk, but
not to the end of range, as well
as
extension.
The
nterscapular muscles are protracted (stretched forward)
and retracted (pulled back)
Range of motion is not applicable, as it is a mobility and
relaxation exercise rather than
a stretch.
See Also:
1800 640 810
www.torson.com.au
Stretch No. 28 - Reach Roll
Stretch No. 38 - Spinal Roll
Stretch No. 29 - Overhead Reach
Stretch No. 31 - Spinal Drape
Stretch No. 36 - Back Roll
28
Reach Roll
Stretches:
Trapezius, Rhomboids,
Thoracic Spine
Releases:
Upper Back, Neck, Shoulders
Cautions:
Neck Pain, Dizziness
Precautions:
Folded towel under head,
Flatter bolster
Action:
l Bolster lengthways along spine
l Interlace fingers & turn out
l Reach up & over
l Roll side to side
l Let head roll other way
þ Reach & roll
Action - Details:
Variations:
l Lie on back with knees bent & feet
placed well apart on the floor
l Place bolster lengthways along spine
l Support under the head may be
required initially
l Place arms straight up towards
ceiling
l Interlace fingers & turn them out
l Reach upwards & over to one side
l Slowly roll upper body from side to
side over the bolster, reaching out
with hands all the time
l Let the head roll the other way
þ Reach & roll in a slow fluid manner
l Start with small movements
l Gradually increase the range of
motion
1.
l Reach in diagonals - up to one side
& down to the other
l Feel the different effect in the ribcage
2.
l Place the bolster acrossways under
the spine at different levels of the
upper to middle back
l This mobilises the rib-cage as you
roll
1800 640 810
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28
Anatomy:
The main muscles stretched
and relaxed in this exercise
include the Trapezius, Rhomboids and deep muscles of the
thoracic spine (such as Multifidus).
Rhomboids act to retract (pull
together) the scapulae. The
Multifidus offer deep intersegmental control of the spinal
joints.
Trapezius
Rhomboids
Muscles of the neck, such as
Splenius, are aslo relaxed. It
is a major extensor of the
neck, as well as lateral flexor
and rotator when acting on
one side.
The joints of the thoracic spine
and ribs are also stretched.
Benefits
Stretches and relaxes the upper back, neck and shoulders.
Improves posture. This stretch
is useful after long periods in
cramped slouched postures,
such as sitting or driving.
Improves the ability to reach
forward - as with throwing and
swimming.
Also useful with alternate actions of the upper body, such
as with the shoulder swing
and trunk rotation in walking.
Multifidus
Thoracic Spinal Column
Splenius
Normal Mobility:
This exercise consists of rotation of the upper trunk, but
not to the end of range, as well
as
extension.
The
nterscapular muscles are protracted (stretched forward)
and retracted (pulled back)
Range of motion is not applicable, as it is a mobility and
relaxation exercise rather than
a stretch.
See Also:
1800 640 810
www.torson.com.au
Stretch No. 27 - Beetle
Stretch No. 38 - Spinal Roll
Stretch No. 29 - Overhead Reach
Stretch No. 31 - Spinal Drape
Stretch No. 36 - Back Roll
29
Overhead Reach
Stretches:
Pectorals, Anterior Shoulders,
Intercostals, Latissimus Dorsi,
Thoracic Spine
Releases:
Upper Back, Shoulders, Ribs
Cautions:
Neck Pain, Dizziness, Nausea
Precautions:
Folded towel under head,
Flatter bolster
Action:
l Bolster lengthways along spine
l Reach with each arm
l Stretch from the hip
Action- Detail:
l Lie on back with knees bent & feet
placed well apart on the floor
l Place bolster lengthways along spine
l Support under the head may be
required initially
l Place arms straight on the floor,
overhead
l Reach with each arm alternately &
relax back - keep arms as straight as
possible, but not rigid
l Stretch from the hip
l Roll & side bend the upper body from
side to side over the bolster
l Let the head roll - either in the same
direction or the other way
þ Reach & roll in a slow fluid manner
l
Variations:
1.
l Allow each arm to spiral as it reaches
up & reverse the spiral as it relaxes
back down - turn it either out or in as
it reaches up
l Feel the different effect in the ribcage with either direction of spiral, &
on the direction the head prefers to
roll
1800 640 810
www.torson.com.au
29
Anatomy:
The main muscles stretched
are the Pectorals, Intercostals
and Latissimus Dorsi.
The Pectorals are large triangular chest muscles. Their
main action is to adduct (pull
inward) the arm and internally
rotate it. In the extended position, they also flex (pull
down) the arm.
External
&
Internal
Intercostals are the muscles
that lie deep in the thorax,
bttween the ribs, they are involved in breathing, and assist
in lateral flexion of the chest.
Latissimus Dorsi is a large,
superficial, sheet-like muscle
in the back which inserts onto
the humerus. Its action is to
internally rotate, adduct, &
extend the shoulder joint. It
also depresses the shoulder
girdle, & assists in lateral
flexion of the trunk. When acting bilaterally it either
hyperextends or flexes the
spine depending on the position of the back & shoulder.
Muscles which are relaxed in
this exercise include the interscapular muscles (between
the shoulder blades), such as
Rhomboids, and the deep
muscles of the thoracic spine,
such as Multifidus.
Rhomboids act to retract (pull
together) the scapulae. The
Multifidus offer deep intersegmental control of the spinal
joints.
The joints of the thoracic
spine, ribs and sternum are
also stretched.
Pectoralis Major
Rhomboids
Benefits
Lengthens and extends the
upper trunk on each side. It
provides a traction effect on
the ribs.
Improves posture. This stretch
is useful after long periods in
cramped slouched postures,
such as sitting or driving.
Improves the ability to reach
overhead - as with throwing
and swimming.
The Latissimus Dorsi is powerful in pulling the body upwards - as with use of
crutches & parallel bars,
climbing, chopping, rowing and so it must be stretched in
these situations.
External Intercostal
Thoracic Spinal Column
Latissimus Dorsi
Multifidus
Normal Mobility:
This exercise consists of lateral flexion (side bend) of the
upper trunk especially, but not
to the end of range, as well
as extension.
A stretch of 4-5cm (1.52inches) with the fingers of
each hand should be possible.
Test for length of Latissimus
Dorsi: The arms should be
able to be placed flat on the
floor, overhead, when lying on
the back, without the back
arching off the floor.
Ribs & Sternum
1800 640 810
www.torson.com.au
See Also:
Stretch No.32 - Chest Sag
Stretch No. 31 - Spinal Drape
Stretch No.18 - Reach
Stretch No. 54 - Side Bend
Stretch No. 53 - Sitting Side Bend
Stretch No. 52 - Side Bend + Twist
30
Thoracic Arch
Stretches:
Thoracic Spine, Chest, Upper
Abdominals
Action:
l Bolster acrossways under chest
l Prop up on elbows
l Sag chest down onto bolster
l Look straight ahead
þ Hold the stretch
Action - Details:
Variations:
l Lie on your front (prone)
l Place bolster acrossways under
chest
l Prop up on elbows
l Sag chest down onto bolster - relax
into the stretch
l Aim to feel a stretch in the mid-upper
back
l Look straight ahead
l Be careful not to over-extend the
neck, & not to hunch up the
shoulders
þ Hold the stretch
1.
l Prop up on elbows without a bolster
l Sag chest downward
l Look straight ahead
2.
l Place hands in front of shoulder level
on the floor (without a bolster)
l Push chest upwards slowly, looking
straight ahead
l Gradually straighten the elbows until
you have reached the maximum
stretch in the mid-upper back
l It is easy to by-pass themid-upper
back if it is stiff, & transfer the stretch
to the low back - so watch for this, as
you may feel that the higher you
push up the better. This is not the
case.
l Vary the position of the hands for the
most effective angle to push up
1800 640 810
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30
Anatomy:
The main muscles stretched
and relaxed in this exercise
include the Pectoralis Major,
and upper portion of the Rectus Abdominus.
Pectoralis Major is large triangular chest muscle. Its main
action is to adduct (pull inward) the arm and internally
rotate it. In the extended position, it also flexes (pull down)
the arm.
Rectus Abdominus is the most
superficial of the abdominal
muscles, and is a major trunk
flexor. It also compresses the
abdomen.
The joints of the thoracic
spine, ribs and sternum are
usually the main emphasis in
this stretch.
Pectoralis Major
Thoracic Spinal Column
Rectus Abdominus
- upper portion
Benefits
This is a useful stretch to
counteract slouched posture
and bend backward the upper
back.
It is useful after long periods
in cramped, slouched postures, such as sitting or driving, or after bending.
It is also very useful for people with a stiff, kyphotic
(rounded) upper back, provided they can tolerate it and
are not too osteoporotic.
By using a bolster the spinal
joints and muscles are better
accessed, and the degree of
stretch can be monitored.
1800 640 810
www.torson.com.au
Ribs & Sternum
Normal Mobility:
This exercise consists of extension of the upper back. The
interscapular muscles are retracted (stretched backward),
and the chest is ‘opened’
along its length.
Extension of the thoracic
spine can reach about 30 degrees throughout the region.
Maximum extension results in
a flattened dorsal curve, and
is limited by : 1) contact of the
spinous processes, facet
joints, and size of the discs;
2) tension in the anterior longitudinal ligament, joint capsules, and abdominal muscles.
See Also:
Stretch No. 31 - Spinal Drape
Stretch No. 51 - Back Drape
Stretch No. 34 - Back Stretch
Stretch No. 32 - Chest Sag
Stretch No. 33 - Back Rock
Stretch No. 38 - Spinal Roll
31
Spinal Drape
Stretches:
Chest, Pectorals, Anterior Shoulders,
Thoracic Spine
Releases:
Upper Back, Neck
Cautions:
Neck Pain, Dizziness, Nausea
Precautions:
Folded towel under head,
Flatter bolster
Action:
l Bolster lengthways along spine
þ Relax
Action - Detail:
Variations:
l Lie on your back with knees bent
l Place bolster lengthways along spine
while lying on side
l Roll back onto it with support under
the head, if necessary (important for
people with rounded or kyphotic
posture, or with neck pain)
l Place arms on floor out to the sides
l You may wish to straighten your
legs, if comfortable
þ Relax
Note: if unable to relax into the stretch,
then bolster is too full, or you are not
ready for this stretch
1.
l Vary position of bolster lengthways
along spine - higher or lower
2.
l Vary the thickness or inflation level of
the bolster
3.
l Place arms higher ovehead or under
the head - to open/stretch different
parts of the chest
l Place arms across chest to increase
the weight of the upper body on the
bolster, so altering the effect of the
stretch
4.
l Place bolster acrossways under the
back at different levels
l This is a static passive stretch - your
body weight creates the force of the
stretch, the bolster creates the
fulcrum in the back
1800 640 810
www.torson.com.au
31
Anatomy:
The main muscles stretched
and relaxed in this exercise
include the Pectoralis Major,
Trapezius, Rhomboids and
deep muscles of the thoracic
spine (such as Multifidus).
Pectoralis Major is large triangular chest muscle. Its main
action is to adduct (pull inward) the arm and internally
rotate it. In the extended position, it also flexes (pull down)
the arm.
Trapezius extends the neck,
rotates (up or down) the
scapulae and, with the Rhomboids, retracts (pulls together)
the scapulae. The Multifidus
offer deep intersegmental
control of the spinal joints.
Pectoralis Major
Trapezius
Benefits
The joints of the thoracic
This is one of the most useful
spine, ribs and sternum are
stretches to counteract
usually the main emphasis in
slouched posture and relax
this stretch.
the upper back and shoulders.
As it is such an easy stretch
to do, relying on gravity acting on body mass, and is performed in the supine (lying on
the back) position, it is relaxing and can even be done on
a bed.
This stretch is useful after long
periods in cramped, slouched
postures, such as sitting or
driving, or after bending.
It is also very useful for people with a stiff, kyphotic
(rounded) upper back, provided they can tolerate it and
are not too osteoporotic.
By using a bolster the spinal
joints and muscles are better
accessed, and the degree of
1800 640 810
stretch can be monitored.
www.torson.com.au
Ribs & Sternum
Thoracic Spinal Column
Rhomboids
Multifidus
Normal Mobility:
This exercise consists of extension of the upper back. The
interscapular muscles are retracted (stretched backward),
and the chest is ‘opened’
along its length.
Extension of the thoracic
spine can reach about 30 degrees throughout the region.
Maximum extension results in
a flattened dorsal curve, and
is limited by : 1) contact of the
spinous processes, facet
joints, and size of the discs;
2) tension in the anterior longitudinal ligament, joint capsules, and abdominal muscles.
See Also:
Stretch No. 51 - Back Drape
Stretch No. 34 - Back Stretch
Stretch No. 32 - Chest Sag
Stretch No. 30 - Thoracic Arch
Stretch No. 33 - Back Rock
Stretch No. 38 - Spinal Roll
32
Chest Sag
Stretches:
Latissimus Dorsi, Thoracic Spine,
Shoulder Joints, Chest
Cautions:
Shoulders
Precautions:
Bend elbows slightly
Action:
l Slide hands forward
l Keep chest low - ‘sag’
l Do not move hips beyond knees
þ Hold the stretch
Action - Details:
Variations:
l Kneel with hands on the floor in front,
& knees apart
l Slide hands forward
l Keep chest low - ‘sag’
l Do not move hips beyond knees
l If the shoulders are too stiff or pinch,
bend them slightly, or bring hands
close to forehead
þ Hold the stretch
1.
l Begin in all-4’s
l Move hands further forward
l Lower chest, pull shoulder blades
together
l Keep knees directly over the hips
2.
l As above, but extend or pull back the
fingers & wrists
3.
l Begin with one arm sliding forward
as the other forearm remains on the
floor to support
4.
l From the stretch position, lean into
the outside of one shoulder (be
careful not to pinch the shoulder),
rolling it under slightly (optional)
l You may also wish to extend the
wrist & fingers of that arm & grasp
the little finger side of that hand with
the other hand - don’t roll the arm
under in this case
1800 640 810
www.torson.com.au
32
Anatomy:
The main muscles stretched
are the Latissimus Dorsi., and
the Pectoralis Major.
Latissimus Dorsi is a large,
superficial, sheet-like muscle
in the back which inserts onto
the humerus. Its action is to
internally rotate, adduct, &
extend the shoulder joint. It
also depresses the shoulder
girdle, & assists in lateral
flexion of the trunk. When acting bilaterally it either
hyperextends or flexes the
spine depending on the position of the back & shoulder.
Latissimus Dorsi
Pectoralis Major is large triangular chest muscle. Its main
Ribs & Sternum
action is to adduct (pull inward) the arm and internally Benefits
rotate it. In the extended poThis is a useful stretch to
sition, it also flexes (pull down)
counteract slouched posture
the arm.
and bend backward the upper
back.
The joints of the thoracic
It is useful after long periods
spine, ribs and sternum are
in cramped, slouched posoften the main emphasis in
tures, such as sitting or drivthis stretch.
ing, or after bending.
It is also very useful for people with a stiff, kyphotic
(rounded) upper back, provided they can tolerate it and
are not too osteoporotic.
1800 640 810
www.torson.com.au
Pectoralis Major
Thoracic Spinal Column
Normal Mobility:
This exercise consists of extension of the upper back and
flexion (raising upwards) of the
shoulders
Extension of the thoracic
spine can reach about 30 degrees throughout the region.
Maximum extension results in
a flattened dorsal curve, and
is limited by : 1) contact of the
spinous processes, facet
joints, and size of the discs;
2) tension in the anterior longitudinal ligament, joint capImproves the ability to reach sules, and abdominal muscles.
overhead - as with throwing
Shoulder flexion is a combined
and swimming.
The Latissimus Dorsi is pow- movement of all of the shoulerful in pulling the body up- der joints (gleno-humeral,
wards - as with use of acromio-clavicular, sterno-clacrutches & parallel bars, vicular). The total maximum
climbing, chopping, rowing - range is commonly 180 deand so it must be stretched in grees.
these situations.
Test for length of Latissimus
Dorsi: The arms should be
able to be placed flat on the
floor, overhead, when lying on
the back, without the back
arching off the floor.
See Also:
Stretch No. 31 - Spinal Drape
Stretch No. 51 - Back Drape
Stretch No. 34 - Back Stretch
Stretch No. 30 - Thoracic Arch
Stretch No. 33 - Back Rock
33
Back Rock
Stretches:
Pectorals, Intercostals, Chest
Thoracic Spine
Releases:
Upper Back, Ribs
Precautions:
Flatter bolster
Action:
l Bolster lengthways along spine
l Clasp hands behind head
l Lean against bolster
l Slide bolster side to side
þ Rock
Action - Details:
Variations:
l Place bolster lengthways along spine
whilst sitting in a chair
l Clasp hands behind head
l Lean against bolster
l Slide bolster side to side (it needs to
be full enough to roll)
l As you slide your torso to one side,
allow the ribcage to expand on that
side & collapse or shorten on the
other
l Increase your weight on the buttock
on that side
l Let your head drop in the opposite
direction
þ Slowly rock side to side several
times (as a mobility exercise)
1.
l Place your hands on your thighs
while you rock, letting the shoulders
‘sag’
2.
l Place your hands on your chest bone
(sternum) while you rock, using your
elbows to help direct the movement
3.
l Place your hands on your chest bone
(sternum) and slide from side to side,
keeping the elbows level
4.
l Place the bolster acrossways behind
the back at various levels of the
thoracic spine
l Rock into each end of the bolster
1800 640 810
www.torson.com.au
33
Anatomy:
The main muscles stretched
are the Pectorals and
Intercostals.
The Pectorals are large triangular chest muscles. Their
main action is to adduct (pull
inward) the arm and internally
rotate it. In the extended position, they also flex (pull
down) the arm.
External
&
Internal
Intercostals are the muscles
that lie deep in the thorax,
bttween the ribs, they are involved in breathing, and assist
in lateral flexion of the chest.
Muscles which are relaxed in
this exercise include the interscapular muscles (between
the shoulder blades), such as
Rhomboids, and the deep
muscles of the thoracic spine,
such as Multifidus.
Rhomboids act to retract (pull
together) the scapulae. The
Multifidus offer deep intersegmental control of the spinal
joints.
Pectoralis Major
Rhomboids
Benefits
This is a mobility exercise. It
is useful to ‘wake up’ and refresh the upper back after
posturally monotonous situations, such as sitting or driving. By sliding the back over a
bolster, it is easier to access
the thoracic spinal joints - an
The joints of the thoracic
area that is typically difficult to
spine, ribs and sternum are
differentiate due to the
also stretched.
postural stiffness that develops over time.
Lengthens and extends the
upper trunk on each side. It
provides a traction effect on
the ribs. This is useful for
breathing.
Improves posture by stretching backwards combined with
lateral flexion movements. A
healthy posture for a range of
activities requires a variety of
motions and angles to be
1800 640 810
available.
www.torson.com.au
Internal Intercostal
Thoracic Spinal Column
Ribs & Sternum
Multifidus
Normal Mobility:
This exercise consists of lateral flexion (side bend) of the
upper trunk especially, but not
necessarily to the end of
range, as well as extension.
Lateral flexion of the thoracic
spine is limited by the rib joints
with the spine (costovertebral
and costotransverse joints).
The orientation of the facet
joints permits considerable lateral flexion in this region of the
spine, limitation being provided by impact of the facets
on the concave side, and the
spinal
ligaments
(intertransverse). Normal range
of movement of lateral flexion
throughout the thoracic spine See Also:
Stretch No. 36 - Back Roll
is 35 degrees.
Stretch No.32 - Chest Sag
Stretch No. 31 - Spinal Drape
Stretch No. 54 - Side Bend
Stretch No. 53 - Sitting Side Bend
Stretch No. 52 - Side Bend + Twist
34
Back Stretch
Stretches:
Pectorals, Chest,
Thoracic Spine
Releases:
Upper Back
Precautions:
Flatter bolster
Action:
l Bolster lengthways along spine
l Clasp hands behind head
l Lean backwards
þ Hold the stretch
Action - Details:
l Place bolster lengthways along spine
between the shoulder blades whilst
sitting in a chair
l Clasp hands behind head
l Lean backwards
þ Hold the stretch for a few seconds
Variations:
1.
l Increase the stretch by using a fuller
bolster
2.
l Place bolster acrossways at different
levels of the upper to middlle back
3.
l Lean backwards in different
diagonals - back & to the left or right
1800 640 810
www.torson.com.au
34
Anatomy:
The main muscles stretched
and relaxed in this exercise
include the Pectoralis Major,
Trapezius, Rhomboids and
deep muscles of the thoracic
spine (such as Multifidus).
Pectoralis Major is large triangular chest muscle. Its main
action is to adduct (pull inward) the arm and internally
rotate it. In the extended position, it also flexes (pull down)
the arm.
Trapezius extends the neck,
rotates (up or down) the
scapulae and, with the Rhomboids, retracts (pulls together)
the scapulae. The Multifidus
offer deep intersegmental
control of the spinal joints.
Pectoralis Major
Trapezius
Ribs & Sternum
Thoracic Spinal Column
Rhomboids
Multifidus
Normal Mobility:
This exercise consists of extension of the upper back. The
interscapular muscles are retracted (stretched backward),
and the chest is ‘opened’
This stretch is useful after long along its length.
periods in cramped, slouched
postures, such as sitting or Extension of the thoracic
spine can reach about 30 dedriving, or after bending.
It is also very useful for peo- grees throughout the region.
ple with a stiff, kyphotic Maximum extension results in
(rounded) upper back, pro- a flattened dorsal curve, and
vided they can tolerate it and is limited by : 1) contact of the
spinous processes, facet
are not too osteoporotic.
By using a bolster the spinal joints, and size of the discs;
joints and muscles are better 2) tension in the anterior lonaccessed, and the degree of gitudinal ligament, joint capsules, and abdominal muscles.
stretch can be monitored.
Benefits
The joints of the thoracic
This is a useful stretch to
spine, ribs and sternum are
counteract slouched posture
usually the main emphasis in
and relax the upper back and
this stretch.
shoulders.
1800 640 810
www.torson.com.au
See Also:
Stretch No. 51 - Back Drape
Stretch No. 34 - Back Stretch
Stretch No. 32 - Chest Sag
Stretch No. 30 - Thoracic Arch
Stretch No. 33 - Back Rock
Stretch No. 38 - Spinal Roll
35
Slump Twist
Stretches:
Rhomboids, Middle Trapezius,
Intercostals, Ribs
Erector Spinae, deep spinal muscles
Action:
l Round upper back
l Cross arms over chest, clasp
shoulders
l Twist upper body
l Pull shoulder down & under - toward
opposite armpit
þ Hold, or small twists at end of range
Action - Details:
Variations:
l Round upper back
l Cross arms over chest, clasp
shoulders
l Twist upper body
l Pull shoulder down & under - toward
opposite armpit
þ Hold the stretch for a few seconds in
either direction, or slowly move into
the stretch & back off a little several
times (as a mobility exercise)
l Switch arms so that the other one is
on top
l Stretch gently backwards afterwards,
rolling shoulders back
1.
l Stretch one side at a time, using the
other hand to pull the elbow across
l Pull the arm around in different
angles to vary the stretch - either
around & down (aim shoulder toward
opposite hip) or up & around
l Also try turning the upper body
around towards the side you are
stretching, &/or side-bending into or
away from that side (called
‘combined’ mobilising)
l The idea is to find as many angles as
possible
1800 640 810
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35
Anatomy:
The main muscles stretched
are:
1) those that retract the
scapula: Rhomboids, Trapezius
2) respiratory muscles: Serratus Posterior - the superior fibres expand the chest by raising the upper 2-5 ribs, the inferior fibres draw down and back
the lower 4 ribs; Intercostals (Internal & External fibres) - which
lie between the ribs, aiding in
their elevation or depression,
and assist in lateral flexion of
the chest; Levator Costae small muscles which elevate
and abduct the ribs.
3) Erector Spinae (e.g. Iliocostalis Thoracis, Longissimus
Thoracis) - muscles that extend the spine as well as laterally bend and rotate it to the
contracted side.
4) deep muscles of the thoracic spine (such as Multifidus,
Rotatores, Levator Costae)
which offer deep intersegmental control of the spinal joints,
and extend, laterally bend
and/or rotate (to the oposite
side) the vertebrae.
Rhomboids
Serratus Posterior
Multifidus
The joints of the thoracic spine
and ribs are also stretched. shape and integrity of the
ribcage. This stretch is useful
Benefits
to counteract the postural stiffStretches the upper to middle ness that develops over time.
back. It improves the ability to Normal Mobility:
turn the back and reach for- This exercise consists of
ward and to one side.
flexion and rotation of the upImproves
respiration: per trunk. The interscapular
stretches the muscles of res- muscles are protracted
piration that attach to the (stretched forward).
ribcage. The Intercostals play Thoracic rotation to each side
an important postural role in has a typical maximum range
regards to maintaining the of 45 degrees throughout the
Trapezius
External Intercostal
Iliocostalis Thoracis
Longissimus Thoracis
Rotatores
Levator Costae
region. It is limited by the
ribcage - both at the articulations of the ribs with the vertebrae, and the the costal
cartilages. With age the costal cartilages ossify and allow
less distortion, which is
needed for rotation.
the shape of the facet joints,
which vary in orientation, and
the spinal ligaments and joint
capsules. Total range is about
90 degrees.
Thoracic flexion is most restricted in the upper levels,
and freest in the low er levels
- T9-12. Range is limited by
See Also:
Stretch No. 33 - Back Rock
Stretch No. 37 - Thread Needle
Stretch No. 28 - Reach Roll
Stretch No. 38 - Spinal Roll
Stretch No. 53 - Sitting Side Bend
Stretch No. 52 - Side Bend + Twist
36
Back Roll
Stretches:
Trapezius, Rhomboids, Intercostals
Thoracic Spine, Ribcage
Releases:
Upper Back, Neck tension
Precautions:
Flatter bolster
Action:
l Bolster lengthways along spine
l Arms across chest
l Hug shoulder blades
l Roll side to side
l Let head roll other way
þ Roll
Action - Details:
Variations:
l Place bolster lengthways along spine
whilst sitting in a chair
l Cross arms over chest, clasp
shoulders
l Roll from side to side over the bolster
l Keep your back leaning against the
bolster while you roll
l As you roll your torso around to one
side, allow the ribcage to expand on
that side & collapse or shorten on the
other
l Increase your weight on the buttock
on that side
l Let your head roll & drop in the
opposite direction
þ Slowly roll side to side several times
(as a mobility exercise)
l Switch arms so that the other one is
on top
1.
l Roll around in different angles to vary
the stretch - either around & down or
up & around
l Roll in a circular motion, maintaining
your weight against the bolster
l The idea is to find as many angles as
possible
2.
l Place your hands on your thighs
while you roll, letting the shoulders
‘sag’
3.
l Place the bolster acrossways behind
the back at various levels of the
thoracic spine
l Roll around into each end of the
bolster
l Roll around in different angles or
circles to mobilise the spine & ribs
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36
Anatomy:
The main muscles stretched
and relaxed in this exercise
include the Trapezius, Rhomboids and deep muscles of the
thoracic spine (such as Multifidus).
Rhomboids act to retract (pull
together) the scapulae. The
Multifidus offer deep intersegmental control of the spinal
joints.
Trapezius
Muscles of the neck, such as
Splenius, are aslo relaxed. It
is a major extensor of the
neck, as well as lateral flexor
and rotator when acting on
one side.
Splenius
The joints of the thoracic spine
and ribs are also stretched. Normal Mobility:
This exercise consists of roBenefits
tation of the upper trunk, but
Stretches and relaxes the up- not necessarily to the end of
per back, neck and shoulders. range, as well as extension.
Improves posture: This stretch The interscapular muscles are
is useful after long periods in protracted (stretched forward)
cramped, slouched postures, Range of motion is not applicable, as it is mainly a mobilsuch as sitting or driving.
This stretch is also very use- ity and relaxation exercise
ful for elderly people who have rather than a stretch.
stiff, kyphotic (rounded) up- However, thoracic rotation has
per backs which may also be a typical maximum range of 45
osteoporotic (brittle bones). Or degrees throughout the refor anyone who cannot or will gion, and is limited by the
not lie down to stretch but ribcage.
needs an effective stretch for Extension can reach about 30
the upper back. By using a degrees. Maximum extension
bolster the spinal joints and of the thoracic spine results in
muscles are better accessed. a flattened dorsal curve, and
is limited by : 1) contact of the
spinous processes, facet
joints, and size of the discs;
2) tension in the anterior lon1800 640 810
gitudinal ligament, joint capwww.torson.com.au
sules, and abdominal muscles.
Rhomboids
Multifidus
Thoracic Spinal Column
See Also:
Stretch No. 33 - Back Rock
Stretch No. 35 - Slump Twist
Stretch No. 37 - Thread Needle
Stretch No. 28 - Reach Roll
Stretch No. 38 - Spinal Roll
37
Thread Needle
Stretches:
Rhomboids, Middle Trapezius, Posterior Deltoid
Thoracic Spine, Rib-cage
Action:
l Place back of hand on floor behind
supporting hand
l Slide across
l Let upper body twist & lower
þ Hold the stretch
Action - Details:
Variations:
l Start on all-4’s
l Place back of hand on floor behind
supporting hand
l Slide arm across
l Let upper body twist & lower,
allowing the supporting arm to bend
þ Hold the stretch for a few seconds
1.
l Rest the supporting forearm on he
floor as a starting position
2.
l Slide arm across & down as far as
possible
3.
l Reach arm back & up toward the
ceiling rotating from the mid-back
l Watch your hand as you reach up
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37
Anatomy:
The main muscles stretched
with reach of the arm and rotation of the upper-middle
trunk are:
1) those that retract the
scapula: Rhomboids, Trapezius
2) Posterior & Middle Deltoid
- which act to pull the arm
backwards (horizontally extend it)
3) those posterior muscles
that rotate the trunk and laterally flex it to the same side:Longissimus Thoracis, Spinalis, Serratus Posterior Superior
4) those posterior muscles
that rotate the trunk and laterally flex it to the opposite side:Semispinalis, Multifidus, Rotatores
Rhomboids
Longissimus Thoracis
Trapezius
Spinalis
Posterior & Middle Deltoid
Serratus Posterior - superior
The anterior muscles which
produce trunk rotation are also
stretched in the upward twist
phase of the stretch :- Internal & External Obliques. The
Pectorals and Anterior Deltoid
are also stretched.
The joints of the thoracic spine
and ribs are stretched as well.
Benefits
Stretches the upper to middle
back. It improves the ability to
turn the back and reach forward and to one side.
This stretch is useful to counteract the postural stiffness
that develops over time.
1800 640 810
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Semispinalis
Normal Mobility:
This exercise consists of
mainly rotation of the upper to
middle trunk. The interscapular muscles are protracted
(stretched forward).
Thoracic rotation to each side
has a typical maximum range
of 45 degrees throughout the
region. It is limited by the
ribcage - both at the articulations of the ribs with the vertebrae, and the costal carti-
Multifidus
Rotatores
lages. With age the costal cartilages ossify and allow less
distortion, which is needed for
rotation.
Scapular protraction to a See Also:
range of about 6cm Stretch No. 28 - Reach Roll
(2.5inches) is normally possi- Stretch No. 38 - Spinal Roll
Stretch No. 53 - Sitting Side Bend
ble.
Stretch No. 52 - Side Bend + Twist
Stretch No. 36 - Back Roll
Stretch No. 35 - Slump Twist
Stretch No. 16 - Pull Across
38
Spinal Roll
Stretches:
Trapezius, Rhomboids,
Thoracic Spine
Releases:
Neck tension
Cautions:
Neck Pain, Dizziness
Precautions:
Folded towel under head,
Flatter bolster
Action:
l Bolster lengthways along spine
l Arms across chest
l Hug shoulder blades
l Slowly roll side to side
l Let head roll other way
þ Roll
Action- Detail:
l Lie on your back with knees bent &
feet placed well apart on the floor
l Place bolster lengthways along spine
l Support under the head may be
required initially
l Arms across chest (not folded)
l Hug shoulder blades lightly
l Slowly roll upper body from side to
side over the bolster
l Let the head roll the other way or
think of leaving it in the middle - it will
tend to pivot & roll as you relax into
the rolling action
þ Roll in a slow fluid manner
l Start with small movements, relaxing
as much as possible
l Gradually increase the range of
motion
Variations:
1.
l Move or point the elbows to higher or
lower angles as you roll
l Or try rolling across the bolster in
diagonals
l Feel the different effect in the ribcage
2. ‘Creep’
l Roll to one side & drop the fingertips
to the floor
l Creep the fingers out along the floor
to stretch further, pulling with the
other hand on the shoulder blade
l Allow the head to roll either way
l Repeat to the other side
3.
l Place the bolster acrossways under
the spine at different levels of the
upper to middle back
l This mobilises the rib-cage as you
roll
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38
Anatomy:
The main muscles stretched
and relaxed in this exercise
include the Trapezius, Rhomboids and deep muscles of the
thoracic spine (such as Multifidus).
Rhomboids act to retract (pull
together) the scapulae. The
Multifidus offer deep intersegmental control of the spinal
joints.
Trapezius
Rhomboids
Muscles of the neck, such as
Splenius, are aslo relaxed. It
is a major extensor of the
neck, as well as lateral flexor
and rotator when acting on
one side.
The joints of the thoracic spine
and ribs are also stretched.
Benefits
Stretches and relaxes the upper back, neck and shoulders.
Improves posture. This stretch
is useful after long periods in
cramped slouched postures,
such as sitting or driving.
Improves the ability to reach
forward - as with throwing and
swimming.
Also useful with alternate actions of the upper body, such
as with the shoulder swing
and trunk rotation in walking.
Multifidus
Thoracic Spinal Column
Splenius
Normal Mobility:
This exercise consists of rotation of the upper trunk, but
not to the end of range, as well
as
extension.
The
nterscapular muscles are protracted (stretched forward)
and retracted (pulled back)
Range of motion is not applicable, as it is a mobility and
relaxation exercise rather than
a stretch.
See Also:
1800 640 810
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Stretch No. 28 - Reach Roll
Stretch No.27 - Beetle
Stretch No. 29 - Overhead Reach
Stretch No. 31 - Spinal Drape
Stretch No. 36 - Back Roll
39
Rib Drape
Stretches:
Intercostals, Ribs
Releases:
Breathing
Action:
l Bolster acrossways under ribs
l Stretch arm overhead
þ Hold the stretch
Action- Detail:
l Lie on your side
l Place bolster acrossways under the
ribcage
l Support under the head may be
required initially
l Knees & hips comfortably bent
l Top arm placed overhead,
underneath arm in front
l Stretch top arm further overhead
(optional)
þ Hold the stretch for as long as
comfortable - it may take a while to
relax enough for the ribs to stretch
l Focus breathing into the upper side
of the ribcage
Variations:
1.
l Slowly roll upper body from side to
side over the bolster as you stretch
þ Roll in a slow fluid manner
2.
l Try rolling slightly backward or
forward on the bolster & then either
stretch top arm further overhead or
just relax in each position
l Focus breathing into the different
aspects of the upper side of the
ribcage
3.
l Place the bolster at different levels of
the ribcage - from upper to middle
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39
Anatomy:
The main muscles stretched
are the Intercostals.
External
&
Internal
Intercostals are the muscles
that lie deep in the thorax,
between the ribs, they are involved in breathing, and assist
in lateral flexion of the chest.
Internal Intercostal
Multifidus
Muscles which are relaxed in
this exercise include the deep
muscles of the thoracic spine,
such as Multifidus.
The Multifidus offer deep intersegmental control of the
spinal joints.
The joints of the thoracic
spine, ribs and sternum are a
major emphasis in the stretch.
Benefits
This is a relaxation style of
stretching. It is useful to rest
in this stretch pose for some
minutes, breathing into the
stretch to relax the muscles of
the ribcage and thoracic spine,
gradually allowing the joints to
become stretched. By rolling
into different angles - slightly
forward or backward - then
different parts of the chest and
back can be opened up, and
breathing enhanced.
This stretch is useful to counteract the postural stiffness
that develops over time.
It lengthens the upper trunk
and provides a traction effect
on the ribs on the stretched
side. The under side is
stretched into a concave (inward) curve with the bolster
providing a fulcrum effect at
the particular rib level chosen.
l
Ribs & Sternum
Normal Mobility:
This exercise consists of lateral flexion (side bend) of the
upper trunk especially, as well
as some rotation if the stretch
is varied to include this (i.e.
rolling backwards).
Lateral flexion of the thoracic
spine is limited by the rib joints
with the spine (costovertebral
and costotransverse joints).
The orientation of the facet
joints permits considerable lateral flexion in this region of the
spine, limitation being provided by impact of the facets
on the concave side, and the
spinal
ligaments
(intertransverse).
Normal range of movement of
lateral flexion throughout the
thoracic spine is 35 degrees.
This stretch focuses on lateral
flexion (+/- rotation) at only a
few levels at a time, where
between 2-5 degrees/joint are
Thoracic Spinal Column
available.
Thoracic rotation is also limited by the ribcage - both at
the articulations of the ribs
with the vertebrae, and the
the costal cartilages, which in
turn join with the sternum.
With age the costal cartilages
ossify and allow less distortion, which is needed for rotation.
Hence, the range of rotation
reduces with aging - average
range may be 45 degrees
1800 640 810
throughout the thoracic spine,
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to each side. Each joint range
(to each side) varies between
about 2-6 degrees, the most
being in the upper joints, and See Also:
becoming progressively less Stretch No. 38 - Spinal Roll
Stretch No. 31 - Spinal Drape
in the lower levels.
Stretch No. 33 - Back Rock
Stretch No. 54 - Side Bend
Stretch No. 53 - Sitting Side Bend
Stretch No. 52 - Side Bend + Twist
40
Nerve Stretch - wall
Stretches:
Brachial Plexus, Median Nerve
Upper Trapezius,
Levator Scapulae
Forearm Flexors
Cautions:
Arm/Hand Numbness, Pins & Needles
or Pain
Precautions:
Do Gentlly
Action:
l Place hand on wall
l Side-bend head away
l Turn body away
l Let arm straighten
þ Hold, or stretch-release
Action - Details:
l Place hand on wall
l Side-bend head away keeping chin
tucked in - using the hand on the
head to assist is optional, but be
gentle
l Turn body away
l Move away to let arm straighten
l Keep shoulder down
l Take the stretch to the point of mild
tension or light tingling or warmth
þ Hold for 3-4 seconds only, then
release, and repeat several times
l The syptoms created should settle
within a few seconds of stopping,
otherwise it was too firm a stretch
Note: The stretch should be thought of
as a mobilising technique of the
neural structures - nerve & sheath. It
should only be done gently and not
necessarily into the end of range.
Imagine a piece of elastic extending
from the cervical spinal cord to the
fingertips. The elastic can be
alternately released & then tensioned
from any joint along its path - neck,
shoulder, elbow, wrist, fingers.
Variations:
1.
l Side-bend head away as well as turn
head away to look in the opposite
direction
2.
l Turn the stretch on & off from
different points - neck, shoulder,
elbow, wrist, fingers
3.
l Turn the hand on the wall to point the
fingers in different directions to alter
the stretch - particularly outwards to
increase the stretch
1800 640 810
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40
1800 640 810
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Anatomy
This stretch is intended for
the neural structures of the
arm, especially the Median
Nerve. It is a branch of the
Brachial Plexus, a combination of spinal nerve roots,
trunks, cords and branches
which arises from the cervical spine. All of the muscles
of the arm are supplied by
nerves from the Brachial
Plexus. The Median Nerve
supplies : flexor muscles of
the wrist (Flexor Carpi Radialis) and fingers (Flexor
Digitorum Superficialis, Flexor
Digitorum Profundus, Palmaris Longus), pronators of
the forearm (Pronator Teres &
Quadratus). It also supplies
the thumb flexor (Flexor
Pollicis Longus), Abductor &
Flexor Pollicis Brevis, and the
1st two Lumbricals in the hand.
There are many muscles
which side bend (laterally flex)
the head and neck.
They also rotate, or turn, the
neck in either the same or opposite directions. Upper Trapezius and Levator Scapulae
are just two of these muscles.
Flexor Carpi Radialis, Flexor
Digitorum Superficialis & Profundus are the main forearm
flexor muscles that are involved in the stretch. They act
to flex (curl) the wrist and/or
fingers.
Benefits
Restores the length and freedom of glide in the Median
Nerve and Brachial Plexus.
This is important for situa-
Brachial Plexus - anterior
Upper Trapezius
Median Nerve
Levator Scapulae
Flexor Carpi Radialis
Flexor Digitorum Superficialis
tions where the elbow or wrist
are maintained in shortened
positions, or where the flexor
muscles of the elbow wrist
and fingers are in constant use
- such as when holding a bat
or tennis raquet.
it is particularly useful in the
treatment of ‘golfer’s elbow’ or
overuse strains in the muscles
or tendons of the wrist or forearm.
Normal Mobility:
To side bend the head and
neck until the ear is close to
the shoulder (30-45 degrees),
depress the shoulder (about
5cm of glide), bend back the
wrist (60-90 degrees) and fingers to almost full range of
extension.
Normal Sensation:
1. A deep stretch or ache in
the front of the elbow, extending down the front and outer
(radial) aspects of the forearm
and hand
Pronator Teres
Flexor Digitorum Profundus
2.Tingling in the thumb and
1st three fingers
3. Possibly a stretch in the
front of the shoulder
See Also:
Stretch No. 41 - Sitting Nerve Stretch
Stretch No. 4 - Side Bend
Stretch No. 7 - Side Turn
Stretch No. 44 - Forearm Flexors
Stretch No. 43 - Forearm Flexors- floor
StretchNo.49-SittingNerveStretch2
41
Sitting Nerve Stretch1
Stretches:
Brachial Plexus, Median Nerve
Upper Trapezius,
Levator Scapulae,
Forearm Flexors
Cautions:
Arm/Hand Numbness, Pins & Needles
or Pain
Precautions:
Do Gentlly
Action:
l Pull head to side
l Bend back wrist & fingers
l Twist arm outwards
þ Hold, or stretch-release
Action - Details:
l Hang arm down by side
l Bend back wrist & fingers
l Twist arm outwards
l Keep the wrist bent back throughout
the stretch - it tends to straighten
l Side-bend head away keeping chin
tucked in - using the hand on the
head to assist is optional, but be
gentle
l Keep shoulder down
l Take the stretch to the point of mild
tension or light tingling or warmth
þ Hold for 3-4 seconds only, then
release, and repeat several times
l The syptoms created should settle
within a few seconds of stopping,
otherwise it was too firm a stretch
Note: The stretch should be thought of
as a mobilising technique of the
neural structures - nerve & sheath. It
should only be done gently and not
necessarily into the end of range.
Imagine a piece of elastic extending
from the cervical spinal cord to the
fingertips. The elastic can be
alternately released & then tensioned
from any joint along its path - neck,
shoulder, elbow, wrist, fingers.
Variations:
1.
l Side-bend head away as well as turn
head away to look in the opposite
direction
2.
l Turn the stretch on & off from
different points - neck, shoulder,
elbow, wrist, fingers
1800 640 810
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41
1800 640 810
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Anatomy
This stretch is intended for
the neural structures of the
arm, especially the Median
Nerve. It is a branch of the
Brachial Plexus, a combination of spinal nerve roots,
trunks, cords and branches
which arises from the cervical spine. All of the muscles
of the arm are supplied by
nerves from the Brachial
Plexus. The Median Nerve
supplies : flexor muscles of
the wrist (Flexor Carpi Radialis) and fingers (Flexor
Digitorum Superficialis, Flexor
Digitorum Profundus, Palmaris Longus), pronators of
the forearm (Pronator Teres &
Quadratus). It also supplies
the thumb flexor (Flexor
Pollicis Longus), Abductor &
Flexor Pollicis Brevis, and the
1st two Lumbricals in the hand.
There are many muscles
which side bend (laterally flex)
the head and neck.
They also rotate, or turn, the
neck in either the same or opposite directions. Upper Trapezius and Levator Scapulae
are just two of these muscles.
Flexor Carpi Radialis, Flexor
Digitorum Superficialis & Profundus are the main forearm
flexor muscles that are involved in the stretch. They act
to flex (curl) the wrist and/or
fingers.
Benefits
Restores the length and freedom of glide in the Median
Nerve. This is important for
situations where the elbow or
Brachial Plexus - anterior
Upper Trapezius
Median Nerve
Levator Scapulae
Pronator Teres
Flexor Carpi Radialis
Flexor Digitorum Superficialis
Flexor Digitorum Profundus
wrist are maintained in shortened positions, or where the
flexor muscles of the elbow
wrist and fingers are in constant use - such as when holding a bat or tennis raquet.
it is particularly useful in the
treatment of ‘golfer’s elbow’ or
overuse strains in the muscles
or tendons of the wrist or forearm.
Normal Mobility:
To side bend the head and
neck until the ear is close to
the shoulder (30-45 degrees),
depress the shoulder (about
5cm of glide), bend back the
wrist (60-90 degrees) and fingers to almost full range of extension, and externally rotate
the shoulder (between 40-90
degrees) and forearm (supination 80-90 degrees).
Normal Sensation:
Sensitivity in the innervation
fields of the Median Nerve, especially in the front of the el-
bow, forearm and hand, down
the radial (lateral) side.
See Also:
Stretch No. 40 - Nerve Stretch - Wall
Stretch No. 4 - Side Bend
Stretch No. 7 - Side Turn
Stretch No. 44 - Forearm Flexors
Stretch No. 43 - Forearm Flexors- floor
StretchNo.49-SittingNerveStretch2
42
Wrist Bend
Stretches:
Finger Flexors
Wrist Joint
Action:
l Push fingers back
þ Hold the stretch
Action - Details:
Variations:
l Push palm of hand & fingers back
þ Hold the stretch
1.
l Vary the angle of push - either
outward or inward - as you push
back
2.
l Focus on the palm or the fingers with
the stretch
l Vary the stretch for the different
fingers & thumb
42
Anatomy
There are tendons of 6muscles which cross over the front
of the wrist, under the flexor
retinaculum (a fibrous band
which keeps the tendons
against the wrist, preventing
Flexor Digitorum Superficialis
bowing).
Flexor Digitorum Superficialis
arises from the elbow (at the
medial epicondyle of the humerus) via the common flexor
tendon, and Flexor Digitorum
Profundus arises below the
elbow. They both cross the
wrist and all finger joints, and
are involved in wrist and finger flexion.
The thumb flexor, Flexor
Pollicis Longus, is not particularly involved in the stretch
unless the thumb is specifically pulled backwards.
Flexor Digitorum Profundus
Normal Mobility:
Stretches the wrist and fingers To bend the wrist and finger
backwards. These muscles joints backward to the end of
become shortened and tight their available joint range.
with constant gripping actions, such as grasping tools, Range of motion at the wrist
should be 85 degrees. The
handles, bats or raquets.
The wrists must have their full range is contributed to by the
range of motion for activities compound radiocarpal (bewhere it is necessary to weight tween the radius of the forebear on an outstretched hand, arm and the carpal bones of
or sports such as gymnastics the hand) and midcarpal joints
where full body weight is (between the carpal bones
thrown onto the hands, as in across the middle of the
hand).
handstands.
Functional range of wrist extension required for activities
of daily living is thought to be
only 35 degrees.
Benefits
Range of motion of hyperextension of the metacarpalphalangeal (‘knuckle’) joints is
fairly consistent between fingers, but varies widely between individuals - it may be
Flexor Pollicis Longus
as much as 45 degrees. The
passive range is sometimes
used as a measure of generalised body flexibility.
Extension of the proximal interphalangeal joints is often
less than the distal ones - they
should all be able to extend
to 0 degrees (straight), and the
latter may hyperextend a few
degrees.
The thumb can extend about
20 degrees at the carpo-metacarpal (near the wrist) joint, 510 degrees at the metacarpalphalangeal (‘knuckle’) joint,
and 10-20 degrees at the interphalangeal joint.
See Also:
Stretch No. 44 - Forearm Flexors
Stretch No. 43 - Forearm Flexors - floor
43
Forearm Flexors
- floor
Stretches:
Forearm Flexors, Wrists
Action:
l Fingers point towards knees
l Lean back
þ Hold the stretch
Action - Details:
Variations:
l Begin in an all-4’s position
l Turn hands so that the fingers point
towards the knees
l Find the place to position the hands
so the starting position is off stretch move the hands closer to the knees if
necessary
l Slowly lean backwards until a gentle
stretch is felt in the forearms or front
of the wrists
þ Hold the stretch
1.
l Lean pelvis backward into different
angles to alter the stretch to the
wrists - back & to the left or right
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43
Anatomy
The primary role of the muscles of the wrist complex is to
provide a stable base for the
hand, while permitting
positional adjustments that
allow for optimal length-tension in the long finger muscles. The work capacity of the
wrist flexors is more than twice
that of the extensors.
Flexor Carpi Radialis
Flexor Digitorum Superficialis
Flexor Carpi Ulnaris
There are tendons of 6muscles which cross over the front
of the wrist, under the flexor
retinaculum (a fibrous band
which keeps the tendons
against the wrist, preventing
bowing).
The Flexor Carpi Ulnaris,
Flexor Carpi Radialis, Flexor
Digitorum Superficialis, Palmaris Longus and Pronator
Teres all arise from the elbow
(at the medial epicondyle of
the humerus) via the common
flexor tendon. They are all involved in wrist and or finger
flexion. Brachioradialis and
Biceps Brachii also arise
above the elbow, and insert
onto the forearm - they are
both elbow flexors.
Flexor Digitorum Profundus
arises below the elbow, and
crosses the wrist and all finger joints.
The thumb flexor, Flexor
Pollicis Longus, is not particularly involved in the stretch
unless the thumb is pulled
backwards and the wrist is deviated inward.
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Flexor Digitorum Profundus
Pronator Teres
Benefits
Stretches the inner forearm
muscles. These muscles become shortened and tight with
constant gripping actions,
such as grasping tools, handles, bats or raquets, or with
lifting actions where the palm
of the hand is turned upward .
Flexor Pollicis Longus
Brachioradialis
Normal Mobility:
To bend the wrist backward to
the end of its available joint
range, with the fingers and
elbow straight.
Range of motion at the wrist
should be 85 degrees. The
range is contributed to by the
compound radiocarpal (between the radius of the forearm and the carpal bones of
the hand) and midcarpal joints
(between the carpal bones
Palmaris Longus
Biceps Brachii
across the middle of the
hand).
Functional range of wrist extension required for activities
of daily living is thought to be
only 35 degrees.
See Also:
Stretch No. 44 - Forearm Flexors
Stretch No. 41 - Sitting Nerve
Stretch 1
Stretch No. 42 - Wrist Bend
44
Forearm Flexors
Stretches:
Forearm Flexors
Action:
l Palm up
l Clasp fingers
l Bend wrist & fingers back
l Keep arm straight
þ Hold the stretch
Action:
l Place arm straight out in front with
the palm up
l Clasp fingers
l Bend wrist & fingers back
l Keep arm straight
þ Hold the stretch for a few seconds
Variations:
1.
l Vary the angle of pulling wrist &
fingers back - down & out or down &
in
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44
Anatomy
The primary role of the muscles of the wrist complex is to
provide a stable base for the
hand, while permitting
positional adjustments that
allow for optimal length-tension in the long finger muscles. The work capacity of the
wrist flexors is more than twice
that of the extensors.
Flexor Carpi Radialis
Flexor Digitorum Superficialis
Flexor Carpi Ulnaris
There are tendons of 6muscles which cross over the front
of the wrist, under the flexor
retinaculum (a fibrous band
which keeps the tendons
against the wrist, preventing
bowing).
The Flexor Carpi Ulnaris,
Flexor Carpi Radialis, Flexor
Digitorum Superficialis, Palmaris Longus and Pronator
Teres all arise from the elbow
(at the medial epicondyle of
the humerus) via the common
flexor tendon. They are all involved in wrist and or finger
flexion. Brachioradialis and
Biceps Brachii also arise
above the elbow, and insert
onto the forearm - they are
both elbow flexors.
Flexor Digitorum Profundus
arises below the elbow, and
crosses the wrist and all finger joints.
The thumb flexor, Flexor
Pollicis Longus, is not particularly involved in the stretch
unless the thumb is pulled
backwards and the wrist is deviated inward.
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Flexor Digitorum Profundus
Pronator Teres
Benefits
Stretches the inner forearm
muscles. These muscles become shortened and tight with
constant gripping actions,
such as grasping tools, handles, bats or raquets, or with
lifting actions where the palm
of the hand is turned upward .
Flexor Pollicis Longus
Brachioradialis
Normal Mobility:
To bend the wrist backward to
the end of its available joint
range, with the fingers and
elbow straight.
Range of motion at the wrist
should be 85 degrees. The
range is contributed by the
compound radiocarpal (between the radius of the forearm and the carpal bones of
the hand) and midcarpal joints
(between the carpal bones
Palmaris Longus
Biceps Brachii
across the middle of the
hand).
Functional range of wrist extension required for activities
of daily living is thought to be
only 35 degrees.
See Also:
Stretch No. 43 - Forearm Flexors - floor
Stretch No. 41 - Sitting Nerve
Stretch 1
Stretch No. 42 - Wrist Bend
45
Forearm
Extensors
Stretches:
Forearm Extensors
Action:
l Clasp back of hand
l Bend wrist
l Curl fingers
l Keep arm straight
þ Hold the stretch
Action:
Variations:
l Place arm straight out in front with
the palm down
l Curl fingers loosely
l Clasp back of hand
l Pull wrist & fingers down
l Keep arm straight as the forearm
extensors originate above the elbow
þ Hold the stretch for a few seconds
1.
l Vary the angle of pulling wrist &
fingers down - down & out or down &
in
2.
l Curl fingers more tightly to increase
the stretch
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45
Anatomy
The primary role of the muscles of the wrist complex is to
provide a stable base for the
hand, while permitting
positional adjustments that
allow for optimal length-tension in the long finger mus- Extensor Carpi Radialis Longus
cles. The work capacity of the
wrist extensors is less than
half that of the flexors.
Extensor Digitorum
Extensor Carpi Radialis Brevis
Extensor Carpi Ulnaris
Extensor Digiti Minimi
Extensor Indicis
Extensor Pollicis Longus
Extensor Pollicis Brevis
There are tendons of 9 muscles which cross over the back
of the wrist, under the extensor retinaculum (a fibrous
band which keeps the tendons
against the wrist, preventing
bowing).
The Extensor Digitorum, Extensor Carpi Radialis Brevis,
Extensor Carpi Ulnaris and
Extensor Digiti Minimi all arise
from the elbow (at the lateral
epicondyle of the humerus) via
the common extensor tendon.
Extensor Carpi Radialis Longus also arises above the elbow. They are all involved in
wrist and or finger extension.
The thumb extensors, Extensor Pollicis Longus & Brevis,
are not particularly involved in
the stretch unless the thumb
is tucked well into the palm,
and the wrist is deviated outward. Then the Abductor
Pollicis Longus is also included.
ers, and anyone with an occupation where the fingers are
used in a repetitive manner.
They also tighten with constant gripping actions, such as
grasping tools, handles, bats
or raquets, or with lifting actions where the palm of the
Benefits
hand is turned downward Stretches the outer forearm such as lifting bricks or pavers.
muscles. These muscles become shortened and tight with
1800 640 810
computer-users, office-work-
Normal Mobility:
To bend the wrist downward
to the end of its available joint
range, with the fingers lightly
curled and the elbow straight.
Abductor Pollicis Longus
carpal joints (between the carpal bones across the middle
of the hand).
Functional range of wrist
flexion required for activities of
daily living is thought to be
Range of motion at the wrist only 10 degrees.
is usually between 70-80 degrees. The range is contrib- See Also:
uted by the compound radio- Stretch No. 46 - Forearm Excarpal (between the radius of tensors - table
the forearm and the carpal Stretch No. 49 - Sitting Nerve
bones of the hand) and mid- Stretch 2
46
Forearm Extensors
-table
Stretches:
Forearm Extensors
Action:
l Place back of fingers on table, arms
straight
l Curl wrists & fingers
l Lean forward slightly
þ Hold the stretch
Action:
Variations:
l Place back of fingers on table, arms
straight
l Curl fingers loosely so that fingertips
touch thumb tip
l Curl wrists
l Lean forward slightly to lower the
back of the hands towards the table
l Do not lean on or put any weight
through the hands
l You may be able to place them on
the table completely, & if more
stretch is required then move away
again leaving the hands where they
are
l Keep arms straight as the forearm
extensors originate above the elbow
þ Hold the stretch for a few seconds
1.
l Curl the fingers more tightly to
increase the stretch
2.
l Stretch one hand at a time
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46
Anatomy
The primary role of the muscles of the wrist complex is to
provide a stable base for the
hand, while permitting
positional adjustments that
allow for optimal length-tension in the long finger mus- Extensor Carpi Radialis Longus
cles. The work capacity of the
wrist extensors is less than
half that of the flexors.
Extensor Digitorum
Extensor Carpi Radialis Brevis
Extensor Carpi Ulnaris
Extensor Digiti Minimi
Extensor Indicis
Extensor Pollicis Longus
Extensor Pollicis Brevis
There are tendons of 9 muscles which cross over the back
of the wrist, under the extensor retinaculum (a fibrous
band which keeps the tendons
against the wrist, preventing
bowing).
The Extensor Digitorum, Extensor Carpi Radialis Brevis,
Extensor Carpi Ulnaris and
Extensor Digiti Minimi all arise
from the elbow (at the lateral
epicondyle of the humerus) via
the common extensor tendon.
Extensor Carpi Radialis Longus also arises above the elbow. They are all involved in
wrist and or finger extension.
The thumb extensors, Extensor Pollicis Longus & Brevis,
are not particularly involved in
the stretch unless the thumb
is tucked well into the palm,
and the wrist is deviated outward. Then the Abductor
Pollicis Longus is also included.
ers, and anyone with an occupation where the fingers are
used in a repetitive manner.
They also tighten with constant gripping actions, such as
grasping tools, handles, bats
or raquets, or with lifting actions where the palm of the
Benefits
hand is turned downward Stretches the outer forearm such as lifting bricks or pavers.
muscles. These muscles become shortened and tight with
1800 640 810
computer-users, office-work-
Normal Mobility:
To bend the wrist downward
to the end of its available joint
range, with the fingers lightly
curled and the elbow straight.
Abductor Pollicis Longus
carpal joints (between the carpal bones across the middle
of the hand).
Functional range of wrist
flexion required for activities of
daily living is thought to be
Range of motion at the wrist only 10 degrees.
is usually between 70-80 degrees. The range is contrib- See Also:
uted by the compound radio- Stretch No. 45 - Forearm Excarpal (between the radius of tensors
the forearm and the carpal Stretch No. 49 - Sitting Nerve
bones of the hand) and mid- Stretch 2
47
Supination
Stretches:
Wrist & Elbow Joints,
Pronator Teres
Action:
l Grasp wrist
l Turn wrist away from body
l Keep elbow bent
þ Hold, or small twists at end of range
Action - Details:
Variations:
l Grasp wrist
l Turn wrist away from body
l Keep elbow bent to about 90
degrees so that the shoulder is not
included in the stretch
þ Hold, or small twists at end of range
1.
l Grasp wrist from above, tucking the
thumb underneath to hook onto the
wrist bone closest to you (ulnar
styloid process)
l Push wrist away from body with the
fingers on top & the thumb
underneath
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47
Anatomy
Pronator Teres and Quadratus are the muscles that pronate (twist the palm down) the
wrist.
The inferior and superior radio-ulnar joints are the main Pronator Teres - ulnar head
structures affected by the
stretch. These are the joints
at either end of the radius and
ulnar bones in the forearm,
where the two bones roll
around each other.
Pronator Teres
Pronator Quadratus
Benefits
Improves the ability to turn the
wrist palm upward.
Regular stretching improves
range of movement in these
joints.
It is useful for activities or
sports where the wrist is kept
very tight and rigid, as in
grasping a raquet or club, and/
or when the wrist is twisted
frequently - such as in throwing and raquet, club and bat
sports.
Normal Mobility:
Movement is restricted by the
structural limits defined by the
ligaments and joint capsules.
Total range of supination is
80-90 degrees.
See Also:
1800 640 810
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Stretch No. 47 - Supination
Stretch No. 49 - Sitting Nerve
Stretch 2
Stretch No. 18 - Reach
Stretch No. 22 - Rotators
48
Pronation
Stretches:
Wrist & Elbow Joints,
Supinator
Action:
l Grasp wrist
l Turn wrist towards body
l Keep elbow bent
þ Hold, or small twists at end of range
Action - Details:
Variations:
l Grasp wrist keeping the thumb next
to the index finger
l Turn wrist towards body
l Keep elbow bent to about 90
degrees so that the shoulder is not
included in the stretch
þ Hold, or small twists at end of range
1.
l Grasp wrist from underneath, tucking
the thumb over the top of the wrist to
hook onto the wrist bone closest to
you (radius)
l Pull wrist toward body with the
thumb on top & the fingers
underneath
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48
Anatomy
Supinator is the main muscle
that supinates (twists to the
palm up position) the wrist.
The inferior and superior radio-ulnar joints are the main
structures affected by the
stretch. These are the joints
at either end of the radius and
ulnar bones in the forearm,
where the two bones roll
around each other.
Supinator - anterior
Supinator - posterior
Benefits
Improves the ability to turn the
wrist palm downward.
Regular stretching improves
range of movement in these
joints.
It is useful for activities or
sports where the wrist is kept
very tight and rigid, as in
grasping a raquet or club, and/
or when the wrist is twisted
frequently - such as in throwing and raquet, club and bat
sports.
Normal Mobility:
Movement is restricted by the
structural limits defined by the
ligaments and joint capsules.
Total range of pronation is 5080 degrees.
See Also:
1800 640 810
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Stretch No. 47 - Supination
Stretch No. 49 - Sitting Nerve
Stretch 2
Stretch No. 18 - Reach
Stretch No. 22 - Rotators
49
Sitting Nerve
Stretch 2
Stretches:
Brachial Plexus, Radial Nerve
Upper Trapezius,
Levator Scapulae,
Forearm Extensors
Cautions:
Arm/Hand Numbness, Pins & Needles
or Pain
Precautions:
Do Gentlly
Action:
l Pull head to side
l Curl wrist & fingers
l Keep shoulder down
l Twist arm inwards
þ Hold, or stretch-release
Action - Details:
l Hang arm down by side
l Curl fingers loosely - touch figertips
to thumb tip
l Then curl wrist & twist arm inwards
l Keep the wrist bent under throughout
the stretch - it tends to straighten
l Side-bend head away keeping chin
tucked in - using the hand on the
head to assist is optional, but be
gentle
l Keep shoulder down
l Take the stretch to the point of mild
tension or light tingling or warmth
þ Hold for 3-4 seconds only, then
release, and repeat several times
l The symptoms created should settle
within a few seconds of stopping,
otherwise it was too firm a stretch
Note: The stretch should be thought of
as a mobilising technique of the
neural structures - nerve & sheath. It
should only be done gently and not
necessarily into the end of range.
Imagine a piece of elastic extending
from the cervical spinal cord to the
fingertips. The elastic can be
alternately released & then tensioned
from any joint along its path - neck,
shoulder, elbow, wrist, fingers.
Variations:
1.
l Side-bend head away as well as turn
head away to look in the opposite
direction
2.
l Turn the stretch on & off from
different points - neck, shoulder,
elbow, wrist, fingers
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49
Anatomy
This stretch is intended for the
neural structures of the arm,
especially the Radial Nerve. It
is a branch of the Brachial
Plexus, a combination of spinal nerve roots, trunks, cords
and branches which arises
from the cervical spine. All of
the muscles of the arm are
supplied by nerves from the
Brachial Plexus. The Radial
Nerve supplies : the extensor
muscles of the elbow (Triceps,
Anconeus), wrist (Extensor
Carpi Radialis & Ulnaris) and
fingers (Extensor Digitorum,
Extensor Digiti Minimi, Extensor Indicis, and Extensor
Pollicis). It also supplies
Brachioradialis, Supinator and
Abductor Pollicis Longus.
Brachial Plexus - anterior
Upper Trapezius
Radial Nerve - posterior
Radial Nerve - anterior
Levator Scapulae
There are many muscles
which side bend (laterally flex)
the head and neck.
They also rotate, or turn, the
neck in either the same or opposite directions. Upper Trapezius and Levator Scapulae
are just two of these muscles.
Extensor Carpi Radialis Longus & Brevis, and Extensor
Digitorum are the main forearm extensor muscles that are
involved in the stretch. They
act to extend the wrist, and
Extensor Digitorum also extends the fingers. Other forearm extensors are more medially placed on the wrist or
forearm, and not so particularly stretched, or do not arise
above the elbow.
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Extensor Carpi Radialis Longus
Extensor Carpi Radialis Brevis
Extensor Digitorum
overuse strains in the muscles 30-45 degrees, and wrist
Restores the length and free- or tendons of the wrist or forearm. flexion is 70-80 degrees.
Shoulder internal rotation can
dom of glide in the Radial
be up to 90 degrees (in neuNerve. This is important for Normal Mobility:
To
side
bend
the
head
and
tral), and elbow pronation 80.
situations where the elbow or
wrist are maintained in short- neck until the ear is close to
See Also:
ened positions, or where the the shoulder, curl the wrist to
extensor muscles of the elbow almost full range of flexion, Stretch No. 4 - Side Bend
wrist and fingers are in con- and lightly curl the fingers. The Stretch No.10 - Pull Behind
stant use - such as when hold- shoulder and the forearm are Stretch No. 45 - Forearm Extensors
Stretch No. 46 - Forearm Extensors - table
also rotated inward.
ing a bat or tennis raquet.
it is particularly useful in the Total range of neck lateral Stretch No. 40 - Nerve Stretch - Wall
treatment of ‘tennis elbow’ or flexion to one side is between Stretch No. 41 - Sitting Nerve Stretch 1
Benefits
50
Lengthen
Stretches:
Latissimus Dorsi, Oblique Abdominals,
Intercostals,
Quadratus Lumborum,
Shoulder & Hip Joints, Lumbar Spine
Action:
l Bolster acrossways under shin
l Slide leg on bolster
l Stretch arm & leg
þ Hold, or reach-release
Action - Detail:
l Lie prone (on front) with arms & legs
outstretched - arms overhead, legs
straight
l Place bolster acrossways under shin
l Slide leg on bolster - this helps to
facilitate a stretch through the hip &
low back creating a traction effect
l Stretch arm & leg together to
lengthen one side of the body
l Let the head roll slightly - try not to
brace the neck
þ Hold for a few seconds, or reachrelease on alternate sides (as a
mobility exercise)
Note: The use of a bolster is optional,
but it adds a more dynamic element to
the stretch (than without a bolster).
Variations:
1.
l Lie supine (on back) with bolster
under one calf
2.
l In prone or supine, stretch opposite
arms & legs in diagonals
3.
l In prone or supine, stretch both arms
& legs all together
l Reach as far as comfortable
þ Hold for a few seconds
4. Back Stability
l Progress to Active Stretching against
resistance (gravity) to engage the
deep trunk stabiliser muscles
l Whilst stretching the same or
opposite side arm & leg, add a
‘brace/lift’ - that is, maintain the
stretch & begin to take the weight of
those stretched limbs
l Do not lift too high - barely clear the
floor, & do not lose the stretch.
l Be careful not to arch the back as
this indicates a shortening effect
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50
Anatomy:
External & Internal Oblique
Abdominals have fibres which
run diagonally in opposite directions at the sides of the
trunk. They are trunk stabilisers when they brace bilaterally, together with the deeper
transverse fibres - like a corset. The Obliques on one side
act as lateral flexors & rotators of the trunk. When they
act bilaterally they act as trunk
flexors.
External
&
Internal
Intercostals are the muscles
that lie deep in the thorax,
bttween the ribs, they are involved in breathing, and assist
in lateral flexion of the chest.
Latissimus Dorsi is a large,
sheet-like muscle, which
arises from last 6 thoracic vertebrae, last 3-4 ribs, & the
thoraco-lumbar fascia connecting to the pelvis. It inserts
onto the humerus. Its action
is to internally rotate, adduct,
& extend the shoulder joint. It
also depresses the shoulder
girdle, & assists in lateral
flexion of the trunk. When the
shoulder is fixed, it assists in
tilting the pelvis (anteriorly &
posteriorly), & when acting bilaterally, it either hyperextends
or flexes the spine depending
on the position of the back &
shoulder.
Quadratus Lumborum lies
very deeply in the trunk, attaching, the pelvis, lumbar
spine & last rib. It acts to laterally flex the lumbar spine, &
fixes the last ribs in forced expiration. Acting bilaterally, it is
a powerful low trunk stabiliser.
External Oblique
Internal Oblique
External Intercostal
Quadratus Lumborum - Anterior
Latissimus Dorsi
Benefits
Lengthens the trunk on one
side. It provides a traction effect on the joints of the lumbar spine.
This stretch is useful after long
periods in cramped postures,
such as sitting or driving.
The Latissimus Dorsi is powerful in pulling the body upwards - as with use of
crutches & parallel bars,
climbing, chopping, rowing and so it must be stretched in
these situations.
Normal Mobility:
This exercise consists of lateral flexion (side bend) of the
entire trunk, but not to the end
of range, as well as traction
of the spinal facet joints on
that side.
A stretch of 4-5cm (1.52inches) with the foot and the
fingers in opposite directions
should be possible.
Test for length of Latissimus
Dorsi: The arms should be
able to be placed flat on the
floor, overhead, when lying on
the back, without the back
arching off the floor.
See Also:
1800 640 810
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Stretch No. 54 - Side Bend
Stretch No. 53 - Sitting Side Bend
Stretch No. 52 - Side Bend + Twist
Stretch No.18 - Reach
Stretch No.29 - Overhead Reach
Stretch No.32 - Chest Sag
51
Back Drape
Stretches:
Spine, Intercostals, Pectorals,
Upper Abdominals,
Releases:
Chest, Erector Spinae,
Deep Back Muscles
Cautions:
Back Pain, Nausea
Precautions:
Flatter bolster, folded towel under head
Action:
l Bolster acrossways under
spine - at any level
þ Relax
Action - Details:
l Place bolster acrossways under
spine - at any level
l Initially start with the bolster quite flat,
especially if you are very stiff or
kyphotic (rounded) in the spine
l Legs may be bent or straight,
depending on comfort
l Place a folded towel or cushion
under the head if uncomfortable, or
flatten the bolster
l Place arms comfortably at sides on
the floor, or overhead to increase the
stretch
þ Relax for a few seconds initially,
longer if comfortable. If you are
unable to relax into the stretch, then
it is too big a stretch - flatten the
bolster more.
Note: Discomfort may be experienced
initially, but with practice, this should
diminish.
Variations:
1. ‘Self Diagnosis’
l It is useful to begin a ‘drape’ at the
low back & work your way up the
spine - this will enable you to
appreciate any areas of stiffness in
the spine or ribs
2.
l Drape with knees dropped to one
side to twist the spine
3. Progress
l Lengthen draping time
l Inflate bolster
l Reduce thickness of any support
under the head
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51
Anatomy:
The main muscles stretched
and relaxed in this exercise
include the Intercostal, Pectoralis Major,
Rectus
Abdominus, Erector Spinae
(such as Longissimus
Thoracis) and deep muscles
of the spine (such as Multifidus).
Thoracic Spinal Column
Internal Intercostal
Pectoralis Major
Intercostals (Internal & External
fibres) lie between the ribs, aiding in their elevation or depression for respiration.
Pectoralis Major is a large triangular chest muscle. Its main
action is to adduct (pull inward) the arm and internally
rotate it.
Rectus Abdominus
Rectus Abdominus is a major
trunk flexor. Its fibres run lonBenefits
gitudinally (as opposed to
This is one of the most useful
deeper abdominal muscle laystretches to counteract
ers).
slouched posture and relax
the back.
Longissimus Thoracis is one
As it is such an easy stretch
of the major back extensors.
to do, relying on gravity acting on body mass, and is perThe Multifidus offer deep informed in the supine (lying on
tersegmental control of the
the back) position, it is relaxspinal joints.
ing and can even be done on
a bed.
The joints of the thoracic
This stretch is useful after long
spine, ribs and sternum are
periods in cramped, slouched
usually the main emphasis in
postures, such as sitting or
this stretch.
driving, or after bending.
It is also very useful for people with a stiff, kyphotic
(rounded) upper back, provided they can tolerate it and
are not too osteoporotic.
By using a bolster the spinal
joints and muscles are better
accessed, and the degree of
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stretch can be monitored.
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Ribs & Sternum
Longissimus Thoracis
Normal Mobility:
This exercise consists of extension of the upper, middle
and lower back.
Extension of the thoracic
spine can reach about 30 degrees throughout the region.
Maximum extension results in
a flattened dorsal curve, and
is limited by : 1) contact of the
spinous processes, facet
joints, and size of the discs;
2) tension in the anterior longitudinal ligament, joint capsules, and abdominal muscles.
The lumbar spine can extend
about 20-30 degrees in total.
The anterior longitudinal ligament limits extension. The
greatest mobility naturally occurs between L4-S1.
Multifidus
See Also:
Stretch No. 31 - Spinal Drape
Stretch No. 63 - Lumbar Drape
Stretch No. 34 - Back Stretch
Stretch No. 32 - Chest Sag
Stretch No. 30 - Thoracic Arch
Stretch No. 60 - Lumbar Arch
Stretch No. 38 - Spinal Roll
52
Side Bend + Twist
Stretches:
Oblique Abdominals, Intercostals,
Quadratus Lumborum, Latissimus Dorsi
Action:
l Reach one arm across waist
l Reach other arm overhead
l Bend trunk sideways
l Reach toward ankle
þ Hold the stretch
Action:
l Sit with legs astride
l Reach one arm across waist
l Breathe in, reach other arm
overhead
l Exhale as bend trunk sideways
l Reach toward ankle
þ Hold the stretch for a few seconds
Variations:
1. Simpler Version
l Bend the right knee to place the foot
near the left groin
l Reach across your body with the
right arm to the outside of the
opposite left leg (still straight)
l Place left arm out to the left for
support
2.
l As above in 1.
l Reach toward left foot
l Reach left arm across waist toward
the right knee
l Look over your left shoulder as
slightly turn front of left hip to the
inside
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52
Anatomy:
External & Internal Oblique
Abdominals have fibres which
run diagonally in opposite directions at the sides of the
trunk. They are trunk stabilisers when they brace bilaterally, together with the deeper
transverse fibres - like a corset. The Obliques on one side
act as lateral flexors & rotators of the trunk. When they
act bilaterally they act as trunk
flexors.
External
&
Internal
Intercostals are the muscles
that lie deep in the thorax,
bttween the ribs, they are involved in breathing, and assist
in lateral flexion of the chest.
Latissimus Dorsi is a large,
sheet-like muscle, which
arises from last 6 thoracic vertebrae, last 3-4 ribs, & the
thoraco-lumbar fascia connecting to the pelvis. It inserts
onto the humerus. Its action
is to internally rotate, adduct,
& extend the shoulder joint. It
also depresses the shoulder
girdle, & assists in lateral
flexion of the trunk. When the
shoulder is fixed, it assists in
tilting the pelvis (anteriorly &
posteriorly), & when acting bilaterally, it either hyperextends
or flexes the spine depending
on the position of the back &
shoulders.
Quadratus Lumborum lies
very deeply in the trunk, attaching, the pelvis, lumbar
spine & last rib. It acts to laterally flex the lumbar spine, &
fixes the last ribs in forced expiration. Acting bilaterally, it is
a powerful low trunk stabiliser.
External Oblique
Latissimus Dorsi
Benefits
Opens the chest and armpits.
Improves breathing by lifting
the ribs.
Reach is also assisted.
This type of stretch should be
practised regularly when performing upper body workouts,
swimming, raquet sports, and
any activity where the arms
are working in an overhead
direction.
The Latissimus Dorsi is powerful in pulling the body upwards - as with use of
crutches & parallel bars,
climbing, chopping, rowing and so it must be stretched in
these situations.
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Internal Oblique
External Intercostal
Quadratus Lumborum - Anterior
Normal Mobility:
It requires considerable flexibility to reach the lower leg,
but it should be possible to
maintain the wrist at the outer
edge of the pelvis on the opposite hip and reach the long
arm well over towards the leg.
This exercise consists of lateral flexion (side bend) of the
entire trunk with some flexion
(bend). The stretch will be
most felt where the movement
is most limited.
Lateral flexion of the thoracic
spine is limited by the rib joints
with the spine (costovertebral
and costotransverse joints).
The orientation of the facet
joints permits considerable lateral flexion in this region of the
spine, limitation being provided by impact of the facets
on the concave side, and the
spinal
ligaments
(intertransverse). Normal range
of movement of lateral flexion
throughout the thoracic spine
is 35 degrees.
Lateral flexion of the lumbar
spine is most free in the upper levels, and is progressively less in the lower levels.
There is almost none possible
at the lumbo-sacral joint (L5S1) due to the vertical orientation of the facet joints. The
ligaments (intertransverse and
iliolumbar) also limit lateral
flexion. Normal range of movement of lateral flexion throughout the lumbar spine is also
35 degrees.
See Also:
Stretch No. 53 - Sitting Side Bend
Stretch No. 54 - Side Bend
Stretch No.18 - Reach
Stretch No.17 - Triceps
Stretch No.29 - Overhead Reach
Stretch No.32 - Chest Sag
53
Sitting Side Bend
Stretches:
Oblique Abdominals, Intercostals,
Quadratus Lumborum, Latissimus Dorsi
Action:
l Bend sideways & forward
l Aim elbow to knee or floor
þ Hold the stretch
Action:
l Sit tall with legs crossed
l Clasp hands behind head with
elbows lifted
l Exhale as bend trunk sideways
l Reach elbow toward knee or floor to
the outside of it
l Keep other shoulder & elbow back
þ Hold the stretch for a few seconds
Variations:
1.
l Vary the leg position by placing them
straight & straddled (apart)
1800 640 810
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53
Anatomy:
External & Internal Oblique
Abdominals have fibres which
run diagonally in opposite directions at the sides of the
trunk. They are trunk stabilisers when they brace bilaterally, together with the deeper
transverse fibres - like a corset. The Obliques on one side
act as lateral flexors & rotators of the trunk. When they
act bilaterally they act as trunk
flexors.
External
&
Internal
Intercostals are the muscles
that lie deep in the thorax,
bttween the ribs, they are involved in breathing, and assist
in lateral flexion of the chest.
Latissimus Dorsi is a large,
sheet-like muscle, which
arises from last 6 thoracic vertebrae, last 3-4 ribs, & the
thoraco-lumbar fascia connecting to the pelvis. It inserts
onto the humerus. Its action
is to internally rotate, adduct,
& extend the shoulder joint. It
also depresses the shoulder
girdle, & assists in lateral
flexion of the trunk. When the
shoulder is fixed, it assists in
tilting the pelvis (anteriorly &
posteriorly), & when acting bilaterally, it either hyperextends
or flexes the spine depending
on the position of the back &
shoulders.
Quadratus Lumborum lies
very deeply in the trunk, attaching, the pelvis, lumbar
spine & last rib. It acts to laterally flex the lumbar spine, &
fixes the last ribs in forced expiration. Acting bilaterally, it is
a powerful low trunk stabiliser.
External Oblique
Latissimus Dorsi
Internal Oblique
Quadratus Lumborum - Anterior
Normal Mobility:
Opens the chest and armpits. It should be possible to reach
Improves breathing by lifting the elbow close to or on the
floor.
the ribs.
Reach is also assisted.
This exercise consists of latThis type of stretch should be eral flexion (side bend) of the
practised regularly when per- entire trunk with some flexion
forming upper body workouts, (bend).
swimming, raquet sports, and Lateral flexion of the thoracic
any activity where the arms spine is limited by the rib joints
are working in an overhead with the spine (costovertebral
and costotransverse joints).
direction.
The orientation of the facet
The Latissimus Dorsi is pow- joints permits considerable laterful in pulling the body up- eral flexion in this region of the
wards - as with use of spine, limitation being procrutches & parallel bars, vided by impact of the facets
climbing, chopping, rowing - on the concave side, and the
ligaments
and so it must be stretched in spinal
(intertransverse).
Normal
range
these situations.
of movement of lateral flexion
throughout the thoracic spine
is 35 degrees.
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Lateral flexion of the lumbar
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spine is most free in the up-
Benefits
External Intercostal
per levels, and is progressively less in the lower levels.
There is almost none possible
at the lumbo-sacral joint (L5S1) due to the vertical orientation of the facet joints. The
ligaments (intertransverse and
iliolumbar) also limit lateral
flexion. Normal range of movement of lateral flexion throughout the lumbar spine is also
35 degrees.
See Also:
Stretch No. 54 - Side Bend
Stretch No. 52 - Side Bend + Twist
Stretch No.18 - Reach
Stretch No.17 - Triceps
Stretch No.29 - Overhead Reach
Stretch No.32 - Chest Sag
54
Side Bend
Stretches:
Oblique Abdominals, Intercostals,
Latissimus Dorsi, Quadratus Lumborum
Action:
l Reach up & over
l Push hips across
þ Hold the stretch
Action - Details:
Variations:
l Stand with legs wide apart
l Place one hand on hip
l Place the other arm vertically
overhead
l Reach up & over as push hips across
l Keep knees slightly bent
l Think of lengthening entire side
being stretched
1.
l Place hand behind head, reaching
with elbow
2.
l Place lower hand at different rib
levels to differentiate the stretch
there - aim to push the ribs out at
that level on the other side
l With the top arm (either straight or
bent with hand on head), aim the
reach differently for the different rib
levels: upper ribs - reach more up
than over, lower ribs- reach more
over than up
3.
l Vary stretch by reaching a little
forward or backward, to open trunk
more posteriorly or anteriorly
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54
Anatomy:
External & Internal Oblique
Abdominals have fibres which
run diagonally in opposite directions at the sides of the
trunk. They are trunk stabilisers when they brace bilaterally, together with the deeper
transverse fibres - like a corset. The Obliques on one side
act as lateral flexors & rotators of the trunk. When they
act bilaterally they act as trunk
flexors.
External
&
Internal
Intercostals are the muscles
that lie deep in the thorax,
bttween the ribs, they are involved in breathing, and assist
in lateral flexion of the chest.
Latissimus Dorsi is a large,
sheet-like muscle, which
arises from last 6 thoracic vertebrae, last 3-4 ribs, & the
thoraco-lumbar fascia connecting to the pelvis. It inserts
onto the humerus. Its action
is to internally rotate, adduct,
& extend the shoulder joint. It
also depresses the shoulder
girdle, & assists in lateral
flexion of the trunk. When the
shoulder is fixed, it assists in
tilting the pelvis (anteriorly &
posteriorly), & when acting bilaterally, it either hyperextends
or flexes the spine depending
on the position of the back &
shoulder.
Quadratus Lumborum lies
very deeply in the trunk, attaching, the pelvis, lumbar
spine & last rib. It acts to laterally flex the lumbar spine, &
fixes the last ribs in forced expiration. Acting bilaterally, it is
a powerful low trunk stabiliser.
External Oblique
Latissimus Dorsi
Benefits
Opens the chest and armpits.
Improves breathing by lifting
the ribs.
Reach is also assisted.
This type of stretch should be
practised regularly when performing upper body workouts,
swimming, raquet sports, and
any activity where the arms
are working in an overhead
direction.
The Latissimus Dorsi is powerful in pulling the body upwards - as with use of
crutches & parallel bars,
climbing, chopping, rowing and so it must be stretched in
these situations.
1800 640 810
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Internal Oblique
External Intercostal
Quadratus Lumborum - Anterior
Normal Mobility:
This exercise consists of lateral flexion (side bend) of the
entire trunk. It also adducts the
hip joints of the same side, but
not to their end of range.
Lateral flexion of the thoracic
spine is limited by the rib joints
with the spine (costovertebral
and costotransverse joints).
The orientation of the facet
joints permits considerable lateral flexion in this region of the
spine, limitation being provided by impact of the facets
on the concave side, and the
spinal
ligaments
(intertransverse). Normal range
of movement of lateral flexion
throughout the thoracic spine
is 35 degrees.
Lateral flexion of the lumbar
spine is most free in the upper levels, and is progressively less in the lower levels.
There is almost none possible
at the lumbo-sacral joint (L5S1) due to the vertical orientation of the facet joints. The
ligaments (intertransverse and
iliolumbar) also limit lateral
flexion. The ligaments
(intertransverse and iliolumbar) also limit lateral flexion.
Normal range of movement of
lateral flexion throughout the
lumbar spine is also 35 degrees.
Test for length of Latissimus
Dorsi: The arms should be
able to be placed flat on the
floor, overhead, when lying on
the back, without the back
arching off the floor.
See Also:
Stretch No. 53 - Sitting Side Bend
Stretch No. 52 - Side Bend + Twist
Stretch No.18 - Reach
Stretch No.17 - Triceps
Stretch No.29 - Overhead Reach
Stretch No.32 - Chest Sag
55
Roll Up
Stretches:
Erector spinae - all spine,
all spinal joints
Precautions:
Don’t jerk
Action:
l Bring knees toward chest
l Curl head & upper body
l Rock up & down, rolling on
spine
þ Roll
Action:
l Lie on your back
l Bend knees & grasp them with your
hands
l Bring knees toward chest
l Allow pelvis to roll up a little,
rounding the low back
l Curl head & upper body, keeping
chin down toward chest
l Rock up & down, rolling on spine
from shoulders to pelvis
l Try to roll evenly & with control
þ Roll several times
Variations:
1.
l Place a bolster or rolled towel under
the buttocks to assist the curl if there
is a problem rounding the back
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55
Anatomy
The main erector spinae muscles stretched are:- Iliocostalis Lumborum and Thoracis,
Longissimus Thoracis, and
Spinalis Thoracis. They extend the trunk, and maintain
an erect posture. Acting unilaterally, they bend and rotate
the back to the contracted
side. Their fibres run longitudinally, generally, and at oblique angles.
Iliocostalis Lumborum
Longissimus Thoracis
Spinalis
The deeper ‘transversospinal’
muscles include:- Semispinalis Thoracis, Multifidus, Rotatores. They all extend the
spine, when acting bilaterally.
The deep segmental muscles
that extend the spine are the
Interspinalis.
Multifidus
Benefits
Stretches the lumbar and thoThe Lumbar and Thoracic
racic spine in flexion and exSpinal joints are atretched as
tension, the abdominal, and
well.
lumbar and thoracic erector
spinae muscles.
This is a good general trunk
stretch for aiding in posture.
It helps with basic pelvic
awareness: a sense of the
pelvis and how it moves, walking, running, bending, lifting,
jumping.
The pelvis is the base of the
trunk. So for any upright functions, such as sitting for activities, the ability to move the
pelvis alters the shape and
posture of the entire torso.
This then alters the load on
any one structure or muscle.
1800 640 810
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Semispinalis
Interspinalis
Normal Mobility:
The spine should be able to
flex at all spinal levels. The
pelvis should be able to tuck
under and tip up so the tailbone (coccyx) points upward.
Lumbar flexion is freest at the
lumbo-sacral (L5-S1) level,
and less mobile in the higher
levels. Total flexion is about
90 degrees, with an average
range of 10 degrees per joint.
It is not possible to flex the
lumbar region to form a kyphotic
(rounded backward) curve.
Thoracic flexion is most restricted in the upper levels,
and freest in the low er levels
- T9-12. Range is limited by
the shape of the facet joints,
which vary in orientation, and
the spinal ligaments and joint
capsules. Total range is about
90 degrees.
Lumbar Spine
See Also:
Stretch No.62 - Pelvic Roll
Stretch No.55 - Roll Up
Stretch No.65 - Lumbar Curl
Stretch No.66 - Back Curl
56
Cat
Stretches:
Spine, Abdominals,
Erector Spinae
Action:
l Relax belly down
l Then tuck belly in, & round
back upward
l Tuck head & buttocks under
þ Hold the stretch
Action - Details
Variations:
l Position yourself in all-4’s, with the
knees under the hips
l Start with a relaxed back and
abdomen
Flexion
l Then tuck belly in, & round back
upward - contract the abdominals
l Try to push upwards between the
shoulder blades
l Tuck head & buttocks under towards
each other
þ Hold this flexion stretch for a few
seconds
Extension
l Then relax and allow spine to hang
downward
l Let chest and abdomen drop towards
floor
l Keep the arms straight and let the
shoulder blades slide together
l Lift head & buttocks upwards
þ Hold this extension stretch for a few
seconds - keep within the comfort
range
þ Repeat several times
1.
l Vary the emphasis of the stretch by
focusing on the upper or lower
section of the trunk
l Aim to differentiate the different
levels of the spine
l Aim to focus the rolling action at the
pelvis
2.
l Move hands forward a little
l Lower chin towards floor, bending
the elbows
l ‘Swoop’ the chest down towards floor
& then up, straightening the arms
l Let the back arch into extension
Caution: Be careful with back
complaints
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56
Anatomy
Rectus Abdominus, the outer
layer of the abdominal muscle group, has its fibres running longitudinally (from the
ribs to the pubis). Its main role
is to flex the trunk.
Iliocostalis Lumborum and
Thoracis and Longissimus
Thoracis are the main erector
spinae muscles - they extend
the trunk. Their fibres run longitudinally.
Serratus Posterior acts as a
trunk extensor (when acting
bilaterally) or as a lateral flexor
(unilateral action) by pulling
the lateral angles of the ribs
toward the spine.
Trapezius has 3 sections: upper, middle and lower. It forms
a ‘trapezius’ shape bilaterally.
The upper trapezius adducts
and elevates the scapula; extends, laterally flexes, and rotates the head and neck.
The middle and low trapezius
reinforce the thoracic spine
extensors in maintaining spine
extension. Together they adduct the scapula, and the low
fibres depress it.
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Rectus Abdominus
Iliocostalis Lumborum /Thoracis
Serratus Posterior
Trapezius
Longissimus Thoracis
Thoracic Spine
Benefits
Stretches the lumbar and thoracic spine in flexion and extension, the abdominal, and
lumbar and thoracic erector
spinae muscles.
This is a good general trunk
stretch for aiding in posture.
It helps with basic pelvic
awareness: a sense of the
pelvis and how it moves, walking, running, bending, lifting,
jumping.
The pelvis is the base of the
trunk. So for any upright functions, such as sitting for activities, the ability to move the
pelvis alters the shape and
posture of the entire torso.
This then alters the load on
any one structure or muscle.
Lumbar Spine
Normal Mobility:
Range of movement is variable. However, the spine
should be able to arch in both
directions and at all spinal levels. The pelvis should be able
to tuck under and tip up so the
tail-bone (coccyx) points outward.
See Also:
Stretch No.51 - Back Drape
Stretch No.63 - Lumbar Drape
Stretch No.60 - Lumbar Arch
Stretch No.64 - Lumbar Stretch
Stretch No.62 - Pelvic Roll
Stretch No.55 - Roll Up
Stretch No.65 - Lumbar Curl
Stretch No.66 - Back Curl
57
Spinal Twist
Stretches:
Gluteals, Spinal Joints
Action:
l Twist spine as push with
elbow
l Look over shoulder
þ Hold the stretch
Action - Details:
l Sit on the floor
l Cross one thigh over the other
l Place the foot on the ground
l Place opposite elbow on the thigh
near the knee
l Place other arm out straight behind
to lean on
l Pull on knee with elbow to twist spine
l Look over shoulder
þ Hold the stretch
Variations:
1.
l Vary the angle of twist by moving the
supporting arm closer or further away
l If the arm is close, then tuck into the
stretch, rounding the back a little,
and look under the armpit
l If the arm is further away, then lean
out into the stretch, extending the low
back a little, and look out and around
over the shoulder
2.
l Bend the underneath knee so that
the heel of the foot sits near the
buttock on the side that you are
twisting towards
l This better emphasises the stretch in
the buttock muscles
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57
Anatomy:
Gluteus Maximus is the main
hip extensor. Gluteus Medius
& Minimus are hip abductors,
and (with Medius anterior fibres) also flex and internally
Gluteus Maximus - Lateral View
rotate the hip. The Medius
posterior fibres extend and externally rotate it. The Medius
is the primary lateral stabiliser
of the hip in standing.
Serratus Posterior acts as a
trunk extensor (when acting
bilaterally) or as a lateral flexor
(unilateral action) by pulling
the lateral angles of the ribs
toward the spine.
liocostalisLumborum,Spinalis,
are erector spinae muscles they extends the trunk. The
Serratus Posterior
fibres run longitudinally.
(Longissimus Thoracis is another.)
Multifidous and Rotatores are
among the deep, small, intersegmental muscles, with fibres running in diagonals.
Their role is to give local support to each spinal segment.
They are often weak.
Benefits
This stretch affects many
muscles and joints of the
trunk, in a twisting action. The
muscles shown are only a few.
Trunk rotation is an excellent
way to release muscle tension
and ease joint stiffness of the
spine.
The stretch is useful for all
sports to allow trunk twisting
movements - for walking, running, swimming, kicking, paddling, leaping. Is is a good
cool-down stretch after a gym
workout.
Gluteus Medius - Lateral View
Gluteus Minimus - lateral
Iliocostalis Lumborum
Spinalis
Rotatores
Lumbar Spine
Multifidous
See Also:
Stretch No.59 - Sacral Roll
Stretch No.57 - Spinal Twist
Stretch No.69 - Knee Rock
Stretch No. 68 - Pelvic Side
Roll
Stretch No. 67 - Buttock Roll
Stretch No. 72 - Deep Hip
Stretch No. 75 - Hip Bend
1800 640 810
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58
Spinal Rotation
Stretches:
Gluteals, Lateral hip, Lumbar Spine,
Oblique Abdominals
Action:
l Bend knee toward chest
l Grasp with opposite hand
l Pull across toward floor
l Keep shoulders flat on floor
þ Hold the stretch
Action - Details:
Variations:
l Lie on back with one leg straight
l Bring bent knee toward chest
l Pull knee across toward floor with
opposite hand
l Keep other arm out wide on the floor,
leaving the shoulder on the floor
l Look toward outstretched arm
þ Hold the stretch for a few seconds
1.
l Straighten the leg which is pulled up
& over to stretch the hamstrings
l Slide the hand underneath & further
down the leg to better support it
2. Contract-Relax
l Counter-resist the knee with the
hand as you inhale
l Ease further into the stretch as you
exhale
3.
l Pull knee toward opposite shoulder
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58
Anatomy:
Gluteus Maximus is the main
hip extensor. Gluteus Medius
& Minimus are hip abductors,
and (with Medius anterior fibres) also flex and internally
rotate the hip. The Medius Gluteus Maximus - Lateral View
posterior fibres extend and externally rotate it. The Medius
is the primary lateral stabiliser
of the hip in standing.
Serratus Posterior acts as a
trunk extensor (when acting
bilaterally) or as a lateral flexor
(unilateral action) by pulling
the lateral angles of the ribs
toward the spine.
liocostalisLumborum,Spinalis,
are erector spinae muscles they extends the trunk. The
fibres run longitudinally.
Serratus Posterior
(Longissimus Thoracis is another.)
Multifidus and Rotatores are
among the deep, small, intersegmental muscles, with fibres running in diagonals.
They rotate the spine to the
side opposite of contraction,
and extend it when acting bilaterally. Their role is to give
local support to each spinal
segment. They are often
weak.
Multifidus
Benefits
This stretch affects many
muscles and joints of the
trunk, in a twisting action. The
muscles shown are only a few.
Trunk rotation is an excellent
way to release muscle tension
and ease joint stiffness of the
spine. It also stretches the
sacro-iliac (pelvic) joints,
which are often stiff.
The stretch is ideal for all
sports to allow trunk twisting
movements - for walking, run-
Gluteus Medius - Lateral View
Iliocostalis Lumborum
Spinalis
Rotatores
Lumbar Spine
ning, swimming, kicking, pad- Lumbar rotation to each side
dling, leaping.
has a typical maximum range
of 45 degrees throughout the
region.
Normal Mobility:
The knees should reach close Hip adduction has a maximum
to the floor while maintaining range of between 20-45 dethe opposite arm on the floor. grees.
This exercise consists of rotation of the entire trunk, combined with hip adduction
(pulled across).
Gluteus Minimus - lateral
1800 640 810
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See Also:
Stretch No. 59 - Sacral Roll
Stretch No. 57 - Spinal Twist
Stretch No. 69 - Knee Rock
Stretch No. 68 - Pelvic Side Roll
Stretch No. 67 - Buttock Roll
59
Sacral Roll
Stretches:
Lumbar Extensors, Gluteals, Deep Hip
Rotators, Tensor Fascia Lata, Oblique
Abdominals,
Lumbar Spine, Sacro-iliac Joints, Hips,
Pectorals, Biceps
Action:
l Bolster acrossways under
low back (optional)
l Cross legs, arms wide
l Pull knee to side with top leg
þ Hold the stretch, or rock
Action - Details:
Variations:
l Ensure the knees are well bent - the
heels near the buttock - before
crossing legs
l The standing foot should be in the
mid-line
l Pull knee to side with top leg
l Using a bolster is optional - the
emphasis is different with and
without one: with a bolster there is
greater rotation and lumbar
extension possible
l Keep the arms out wide, but let the
opposite arm (to the side the knees
rock toward) lift or ‘give’ slightly
l OR hold onto a chair or table leg with
the opposite arm to stabilise the
upper trunk
þ Hold the stretch, or rock gently into
the end of range several times
1.
l Without a bolster, vary the angle of
rotation by moving the knees up and
around, into the direction of the
stretch
l It may be useful to wedge the foot
that is on the ground against a wall
or chair to keep the angle
l Eventually the top knee can reach
the armpit
þ Hold the stretch, or rock gently into
the end of range several times
1800 640 810
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59
Anatomy:
Iliocostalis Lumborum is the
main lumbar erector spinae
muscle - it extends the trunk.
The fibres run longitudinally.
Serratus Posterior acts as a
trunk extensor (when acting
bilaterally) or as a lateral flexor
(unilateral action) by pulling
the lateral angles of the ribs
toward the spine.
Gluteus Maximus & Tensor
Fascia Lata attach onto the Iliotibial Tract, which in turn inserts onto the patella, tibial
condyles, and head of fibula.
Tensor Fascia Lata flexes, internally rotates and abducts
the hip, and assists in knee
extension through the pull on
the Iliotibial Tract.
Gluteus Maximus is the main
hip extensor. Gluteus Medius
& Minimus are hip abductors,
and (with Medius anterior fibres) also flex and internally
rotate the hip. The Medius
posterior fibres extend and externally rotate it.
External & Internal Oblique
Abdominals have fibres which
run diagonally in opposite directions at the sides of the
trunk. They are trunk stabilisers
when they brace bilaterally, together with the deeper transverse fibres - like a corset. The
Obliques on one side act as lateral flexors & rotators of the
trunk. When they act bilaterally
they act as trunk flexors.
Multifidus and Rotatores are
deep small muscles which rotate the spine to the side opposite of contraction, and extend it when acting bilaterally.
Serratus Posterior
Gluteus Maximus - Lateral View
Iliocostalis Lumborum
Tensor Fascia Lata & Iliotibial Tract
Gluteus Medius - Lateral View
External Oblique
Multifidus
Rotatores
Lumbar Spine, Sacro-Iliac Joints
Benefits
This stretch affects many
muscles and joints of the
trunk, in a twisting action. The
muscles shown are only a few.
Trunk rotation is an excellent
way to release muscle tension
and ease joint stiffness of the
spine. It also stretches the
sacro-iliac (pelvic) joints,
which are often stiff, and internally rotates the hip joints.
The stretch is ideal for all
sports to allow trunk twisting
movements - for walking, run- grees throughout each region.
ning, swimming, kicking, pad- The top hip is adducted (pulled
dling, leaping.
across) and internally rotated
- maximum range of each is
Normal Mobility:
between 20-45 degrees.
The knees should reach close
to the floor, when not using a
bolster.
See Also:
This exercise consists of ro- Stretch No.58 - Spinal Rotation
tation of the entire trunk.
Stretch No.57 - Spinal Twist
Lumbar and Thoracic rotation Stretch No.69 - Knee Rock
to each side have a typical Stretch No. 68 - Pelvic Side Roll
maximum range of 45 de- Stretch No. 67 - Buttock Roll
60
Lumbar Arch
Stretches:
Lumbar Spine, Abdominals
Cautions:
Low Back pain
Precautions:
Stretch gently, not into pain
Action:
l Push chest upward
l Relax buttocks
l Let belly sag
þ Hold the stretch
Action:
Variations:
l Lying prone, place hands on the floor
in front of shoulders
l Slowly push chest upward,
straightening elbows
l Relax buttocks, hips & legs
l Let low abdomen hang down
þ Hold the stretch for a few seconds
1.
l Progress by moving hands closer to
shoulders
l Try to differentiate the stretch at L5S1 (the junction of the lumbar spine
and sacrum - the lowest joint where
there is movement)
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60
Anatomy
The Iliacus and Psoas Major
and Minor together form ‘Iliopsoas’. They lie deep in the
pelvis, arising from the anterior aspect of the iliac fossa
and low lumbar vertebrae
repectively. They insert onto
the femur (lesser trochanter).
With the origin fixed, the iliopsoas flexes the hip joint by
flexing the femur on the trunk.
With the insertion fixed, the iliopsoas flexes the hip joint by
flexing the trunk on the femur.
The Psoas Minor is relatively
unimportant and often not
even present. It does not cross
the hip joint.
Rectus Abdominus is a major
trunk flexor. Its fibres run longitudinally (as opposed to
deeper abdominal muscle layers).
Rectus Abdominus
Iliacus
Psoas Major
Lumbar Spine
The lower Lumbar Spine and
Sacro-Iliac joints (between the
iliae and the sacrum) are
stretched backwards.
Benefits
This stretch is important in
freeing the deep structures in
the abdomen and pelvis. It is
especially significant for people who remain in flexed postures for long periods of time
or with low back complaints,
especially associated with
stiffness of the lumbar spine
and/or pelvis.
It is a stretch that is often used
in the treatment of posterior
lumbar disc bulges - it may
help to neutralise the bulge.
Normal Mobility:
This stretch involves lumbar
spine and hip joint extension.
The lumbar spine can extend
about 20-30 degrees in total.
The anterior longitudinal ligament limits extension. The
greatest mobility naturally occurs between L4-S1. It is useful in this stretch to differentiate L5-S1, which is commonly
stiff or tight.
Full range of hip joint extension (with the pelvis in the
neutral position) is 10-30 degrees.
See Also:
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Stretch No. 63 - Lumbar Drape
Stretch No. 62 - Pelvic Roll
Stretch No. 64 - Lumbar Stretch
Stretch No. 74 - Front Hip
61
Side Swipe
Stretches:
Intercostals, Oblique Abdominals
Releases:
Hips, Low Back, Abdominals
Precautions:
Flat-medium bolster
Action:
l Bolster lengthways under
buttocks
l Slide upper body sideways
l Roll bolster other way
l Keep elbows back
l Keep knees upright
þ Slide
Action - Details:
l Lie on your back with knees bent &
feet placed well apart on the floor
l Place bolster lengthways under
pelvis
l Clasp hands under head, with
elbows relaxed on or near the floor
l Slowly slide head & shoulders
around & down to one side a short
distance, aiming elbow toward foot &
bending trunk at side
l Keep elbows as flat as possible
l Return to mid-line & repeat to other
side
l Continue alternately sliding upper
torso from side to side in an even
rhythm
l Keep knees upright
l Allow pelvis to slide from side to side
on the bolster - keep it level so that it
remains parallel with the floor
l Gradually increase the size of the
movement if you feel comfortable,
but with no extra effort
Variations:
1.
l Aim elbow in toward different points
of the trunk or leg
2.
l Roll pelvis over bolster rather than
sliding - that is , let buttocks drop
down off each edge of the bolster
l Still aim to keep legs upright
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61
Anatomy:
External & Internal Oblique
Abdominals have fibres which
run diagonally in opposite directions at the sides of the
trunk. They are trunk stabilisers when they brace bilaterally, together with the deeper
transverse fibres - like a corset. The Obliques on one side
act as lateral flexors & rotators of the trunk. When they
act bilaterally they act as trunk
flexors.
Rectus Abdominus, the outer
layer of the abdominal muscle group, has its fibres running longitudinally (from the
ribs to the pubis). Its main role
is to flex the trunk.
External Intercostal
Psoas Major
External Oblique
Iliacus
The Iliacus and Psoas Major
together form ‘Iliopsoas’, a
major hip flexor
Iliocostalis Lumborum is the
main lumbar erector spinae
muscle - it extends the trunk.
With the origin fixed, the iliopsoas flexes the hip joint by
flexing the femur on the trunk.
With the insertion fixed, the iliopsoas flexes the hip joint by
flexing the trunk on the femur.
Iliocostalis Lumborum and
Longissimus Thoracis are the
main lumbar erector spinae
muscles - they extend the
trunk. The fibres run longitudinally.
Multifidus and Rotatores are
deep, small, intersegmental
muscles, with fibres running in
diagonals. Their role is to give
local support to each spinal
segment. They are often weak
when back problems are persistent.
Longissimus Thoracis
Benefits
This stretch affects many
muscles and joints of the
trunk, in a sideways bending
action. The muscles shown
are only a few.
This exercise mobilises the
spine and releases muscle
tension in the oblique
abdominals, hip flexors, and
lumbar erector spinae. It also
internally rotates the hip joints.
The Rectus Abdominus and
Rectus Abdominus
Iliocostalis Lumborum
Multifidus
Rotatores
large erector spinae muscles
are relaxed rather than
stretched.
t develops ‘pelvic awareness’:
I
a sense of the pelvis and how
it moves. It also teaches the
idea of maintaining a level
pelvis with lateral movements,
such as in weight transfer from
one leg to the other - essential for any weight bearing activities (i.e. walking, running,
leaping, kicking). It is also a
necessary element for sports
where stability of the pelvis is
required for effective performance - swimming, paddling,
cycling.
Normal Mobility:
Not relevant
See Also:
Stretch No.69 - Knee Rock
Stretch No. 68 - Pelvic Side Roll
Stretch No. 67 - Buttock Roll
Stretch No. 54 - Side Bend
Stretch No. 33 - Back Rock
62
Pelvic Roll
Stretches:
Lumbar Spine, Abdominals
Releases:
hips, pelvis
Cautions:
Low back pain
Precautions:
Flatter bolster
Action:
l Bolster acrossways under
low back
l Gently push with feet to roll
to top of bolster
l Relax to roll back down
þ Roll up & down rhythmically, letting
upper body ‘give’
Action - Details:
l Lie on back with legs bent
l Place bolster at or close to level of
lumbo-sacral joint - so that when the
pelvis is relaxed it hangs downward
slightly
l Initially start with the bolster quite flat,
especially if you are very stiff in the
lumbar spine
l If uncomfortable flatten the bolster
l Place arms comfortably at sides on
the floor
l Use the feet to do the ‘work’ of
pushing upward
l Relax back down again with gravity this action forms the ‘release’ of
muscle tension
þ Develop a rhythmical rolling or
rocking action
l Allow the upper body to ‘give’ too let the movement travel up & down
through the body
l Learn to differentiate movement at
the lumbo-sacral joint
Variations:
1.
l Place bolster at higher or lower levels
of the spine, or under the sacrum
l Increase the stretch by inflating the
bolster
l Vary the size of the rolling movement
l Vary the speed of the rolling
movement
2.
l Do the pelvic roll without a bolster,
still aiming to differentiate movement
at the lumbo-sacral joint, & let the
movement travel up & down through
the body
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62
Anatomy:
Rectus Abdominus, the outer
layer of the abdominal muscle group, has its fibres running longitudinally (from the
ribs to the pubis). Its main role
is to flex the trunk.
Iliocostalis Lumborum is the
main lumbar erector spinae
muscle - it extends the trunk.
Rectus Abdominus
Lumbar Spine
Iliocostalis Lumborum
Multifidous and Rotatores are
deep, small, intersegmental
muscles, with fibres running in
diagonals. Their role is to give
local support to each spinal
segment. They are often
weak.
The Iliacus and Psoas Major
together form ‘Iliopsoas’. With Multifidous
the origin fixed, the iliopsoas
flexes the hip joint by flexing
the femur on the trunk. With
the insertion fixed, the iliopsoas flexes the hip joint by
flexing the trunk on the femur.
Rotatores
Benefits
This exercise has many benefits. It stretches the lumbar
spine, and relaxes the low
abdominals, hip flexors, and
lumbar erector spinae.
It develops ‘pelvic awareness’:
a sense of the pelvis and how
it moves.
It improves differentiation of
and mobility at the lumbo-sacral (L5-S1) joint: - a joint level
which is commonly stiff, tight,
or arthritic. The lumbo-sacral
joint should be free to be the
fulcrum of movement between
the lumbar spine and the pelvis.
By developing freedom of
movement and control of the
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Psoas Major
pelvis then the ability to perform most body movements
improves: walking, running,
bending, lifting, jumping.
The pelvis is the base of the
trunk. So for any upright functions, such as sitting for activities, the ability to move the
pelvis, adjust it to fine degrees, alters the shape and
posture of the entire torso.
This then alters the load on
any one structure or muscle.
Iliacus
Normal Mobility:
Range of movement is variable.
This stretch involves lumbar
spine and hip joint extension.
The lumbar spine can extend
about 20-30 degrees in total.
The anterior longitudinal ligament limits extension. The
greatest mobility naturally occurs between L4-S1. It is useful in this stretch to differentiate the L5-S1 joint level, which
is commonly stiff or tight.
Full range of hip joint extension (with the pelvis in the neutral position) is 10-30 degrees.
See Also:
Stretch No. 63 -Lumbar Drape
Stretch No. 60 - Lumbar Arch
Stretch No.64-Lumbar Stretch
Stretch No.70 - Pelvic Drape
63
Lumbar Drape
Stretches:
Lumbar Spine,
Low Abdominals
Cautions:
Low back pain
Precautions:
Flatter bolster, bent knees
Action:
l Bolster acrossways under
low back
þ Relax
l Afterwards, roll off to side &
curl knees up
Action - Details:
l Lie on back with knees bent
l Place bolster acrossways under the
low lumbar spine
l Initially start with the bolster quite flat,
especially if you are very stiff in the
lumbar spine
l Legs may be bent or straight,
depending on comfort
l If uncomfortable flatten the bolster
l Place arms comfortably at sides on
the floor
þ Relax for a few seconds initially,
longer if comfortable. If you are
unable to relax into the stretch, then
it is too big a stretch - flatten the
bolster more.
Note: Discomfort may be experienced
initially, but with practice, this should
diminish
Variations:
1.
l It is useful to begin a ‘drape’ at the
lumbo-sacral level
l To find this level, place the bolster
under the pelvis initially. Then move
it slightly higher until the pelvis or
buttocks begin to hang over the
lower edge of the bolster as you
relax the front of the hips & lower
abdominal muscles.
l Then move it slightly higher again,
working your way up the lumbar
spine - this will enable you to
appreciate any areas of stiffness
2.
l Drape with knees dropped to one
side to twist the spine
3. Progress
l Lengthen draping time
l Inflate bolster
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63
Anatomy
The Iliacus and Psoas Major
and Minor together form ‘Iliopsoas’. They lie deep in the
pelvis, arising from the anterior aspect of the iliac fossa
and low lumbar vertebrae
repectively. They insert onto
Rectus Abdominus
the femur (lesser trochanter).
With the origin fixed, the iliopsoas flexes the hip joint by
flexing the femur on the trunk.
With the insertion fixed, the iliopsoas flexes the hip joint by
flexing the trunk on the femur.
The Psoas Minor is relatively
unimportant and often not
even present. It does not cross
the hip joint.
Rectus Abdominus is a major
trunk flexor. Its fibres run lon- Multifidous
gitudinally (as opposed to
deeper abdominal muscle layers).
Lumbar Spine
Iliocostalis Lumborum
Rotatores
The lower Lumbar Spine and
Sacro-Iliac joints (between the
iliae and the sacrum) are
stretched backwards.
Benefits
This stretch is important in
freeing the deep structures in
the abdomen and pelvis. It is
especially significant for people who remain in flexed postures for long periods of time
or with low back complaints,
especially associated with
stiffness of the lumbar spine
and/or pelvis.
As it is such a simple stretch
to perform, and so effective, it
is a good one for people who
find stretching tedious, difficult
or time-consuming - it can be
done when relaxing on the
floor, or even in bed whilst
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Psoas Major
Iliacus
Normal Mobility:
This stretch involves lumbar
spine and hip joint extension.
The lumbar spine can extend
about 20-30 degrees in total.
The anterior longitudinal ligament limits extension. The
It is a stretch that can beused greatest mobility naturally ocin the treatment of posterior curs between L4-S1. It is uselumbar disc bulges - it may ful in this stretch to differentihelp to neutralise the bulge. ate the L5-S1 joint level, which
is commonly stiff or tight.
reading. The bolster thickness/inflation level can be adjusted to suit individual preferences, and the bolster can
be placed at the exact level
where the stretch is desired.
Full range of hip joint extension (with the pelvis in the
neutral position) is 10-30 degrees.
See Also:
Stretch No. 60 - Lumbar Arch
Stretch No. 62 - Pelvic Roll
Stretch No. 64 - Lumbar Stretch
Stretch No. 74 - Front Hip
64
Lumbar Stretch
Stretches:
Lumbar Spine,
Low Abdominals, Anterior Hips
Action:
l Hands on upper buttocks
l Gently push hips forwards
l Keep knees straight
l Look straight ahead
þ Hold the stretch
Action - Details:
l Stand with legs comfortably apart about hip-width
l Place hands on upper buttocks
l Gently push hips forwards
l Keep knees straight
l Look straight ahead
þ Hold the stretch
Variations:
1.
l Lean backward a little as stretch
2.
l Place tips of thumbs in the lumbosacral joint
l Find this joint by feeling for the
dimples st the top of the buttocks
(surface land-marks for the PSIS posterior superior iliac spine). Then
slide thumbs in closer together &
slightly higher
l Use the thumbs to guide the
movement as the hips push forward,
creating better differentiation at this
level
3.
l Push the hips forward in diagonals forward/right & forward/left - finding
slightly different angles
l Keep the pelvis facing the front
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64
Anatomy
The Iliacus and Psoas Major
and Minor together form ‘Iliopsoas’. They lie deep in the
pelvis, arising from the anterior aspect of the iliac fossa
and low lumbar vertebrae
Rectus Abdominus
repectively. They insert onto
the femur (lesser trochanter).
With the origin fixed, the iliopsoas flexes the hip joint by
flexing the femur on the trunk.
With the insertion fixed, the iliopsoas flexes the hip joint by
flexing the trunk on the femur.
The Psoas Minor is relatively
unimportant and often not
even present. It does not cross
the hip joint.
Rectus Abdominus is a major
trunk flexor. Its fibres run lon- Multifidous
gitudinally (as opposed to
deeper abdominal muscle layers).
Lumbar Spine
Iliocostalis Lumborum
Rotatores
The lower Lumbar Spine and
Sacro-Iliac joints (between the
iliae and the sacrum) are
stretched backwards.
Benefits
This stretch is important in
freeing the deep structures in
the abdomen and pelvis. It is
especially significant for people who remain in flexed postures for long periods of time
or with low back complaints,
especially associated with
stiffness of the lumbar spine
and/or pelvis.
It should be done regularly,
especially after sitting (office,
car), or bending or lifting (gardening, housework).
Psoas Major
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Iliacus
Normal Mobility:
This stretch involves lumbar
spine and hip joint extension.
The lumbar spine can extend
about 20-30 degrees in total.
The anterior longitudinal ligament limits extension. The
greatest mobility naturally occurs between L4-S1. It is useful in this stretch to differentiate the L5-S1 joint level, which
is commonly stiff or tight.
Full range of hip joint extension (with the pelvis in the
neutral position) is 10-30 degrees.
See Also:
Stretch No. 60 - Lumbar Arch
Stretch No. 62 - Pelvic Roll
Stretch No. 63 - Lumbar Drape
Stretch No. 74 - Front Hip
65
Lumbar Curl
Stretches:
Lumbar Extensors,
Lumbar Spine
Action:
l Bend trunk forward
l Reach with hands between
knees
þ Hold the stretch
Action - Details:
l Sit on the edge of a stable chair or
seat with legs comfortably wide apart
l Place hands between legs or on
inner lower legs
l Bend trunk forwards - think of
lowering stomach between thighs
l Slide hands down legs or reach
down to floor
l Reach hands through the legs &
back towards the chair legs
þ Hold the stretch
Variations:
1.
l Grasp ankles - wrap hands behind
ankles
l Pull upper torso down
2.
l Stretch in diagonals down/right &
down/left - finding slightly different
angles
l Either reach hands between legs in
diagonals
l Or pull down on each ankle
separately
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Anatomy
The main lumbar erector
spinae muscles stretched
are:- Iliocostalis Lumborum
and Thoracis, Longissimus
Thoracis, and Spinalis. They
extend the trunk, and maintain
an erect posture. Acting unilaterally, they bend and rotate
the back to the contracted
side. Their fibres run longitudinally, generally, and at oblique angles.
Iliocostalis Lumborum
Longissimus Thoracis
Spinalis
The deeper ‘transversospinal’
muscles include:- Multifidus,
and Rotatores. They extend
the spine, when acting bilaterally.
The deep segmental muscles
Multifidous
that extend the spine are the
Interspinalis.
Normal Mobility:
The shoulders should be able
Gluteus Maximus, a powerful to reach the level of the knees.
hip extensor, may be
stretched if it is tight.
The lumbar spine should be
able to flex at all levels. The
The Lumbar Spinal joints are pelvis should be able to tuck
atretched as well.
under and tip up so the tailbone (coccyx) points upward.
Benefits
Stretches the lumbar spine
and erector spinae muscles
into flexion - especially the low
lumbar region.
This is a good stretch to do
when in sitting situations such as at the office.
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Gluteus Maximus
Lumbar Spine, Sacro-Iliac Joints
Lumbar flexion is freest at the
lumbo-sacral (L5-S1) level,
and less mobile in the higher
levels. Total flexion is about
90 degrees, with an average
range of 10 degrees per joint.
It is normally not possible to
flex the lumbar region to form
a kyphotic (rounded backward)
curve.
See Also:
Stretch No.62 - Pelvic Roll
Stretch No.55 - Roll Up
Stretch No.65 - Lumbar Curl
Stretch No.66 - Back Curl
66
Back Curl
Stretches:
Lumbar Spinal Joints,
Erector Spinae
Action:
l Bolster acrossways
under buttocks
l Bring each knee to
chest
l Clasp knees & hug
closer
þ
Hold or rock
Action - Details:
l Lie on your back with knees bent &
feet on floor
l Place bolster acrossways under
pelvis - just below lumbo-sacral joint
( junction of low back & pelvis)
l Bring one knee up towards the chest
& clasp it with both hands
l Hold knee close to chest for a few
seconds, then return the foot to the
floor
l Repeat with the other leg
l Bring both knee up towards the chest
& clasp them with both hands
þ Hold the stretch
Variations:
1.
l Gently rock pelvis up & down
2.
l Move knees around in circles
3.
l Vary the position of the bolster higher or lower
4. Rock at ‘Point of Balance’
l Bring both knees up to chest (bring
them up one at a time)
l Place arms down on floor out to the
sides at shoulder level
l Slowly move knees away from chest
until the pelvis feels balanced on the
top of the bolster
l Move knees a little further & back
again to create a rocking motion of
the pelvis - let entire torso slide on
the floor slightly, & the head roll
l Move knees in small circles,
gradually making them larger as you
feel comfortable, maintaining control
l It may be more comfortable to cross
the ankles, & to relax the thighs apart
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66
Anatomy
The main lumbar erector
spinae muscles stretched
are:- Iliocostalis Lumborum
and Thoracis, Longissimus
Thoracis, and Spinalis. They
extend the trunk, and maintain
an erect posture. Acting unilaterally, they bend and rotate
the back to the contracted
side. Their fibres run longitudinally, generally, and at oblique angles.
Iliocostalis Lumborum
Longissimus Thoracis
Spinalis
Gluteus Maximus
Lumbar Spine
The deeper ‘transversospinal’
muscles include:- Multifidus,
and Rotatores. They extend
the spine, when acting bilaterally.
The deep segmental muscles
that extend the spine are the
Interspinalis.
Multifidous
Normal Mobility:
Stretches the lumbar spine The knees should be able to
Gluteus Maximus, a powerful
and erector spinae muscles reach the chest.
hip extensor, may be
into flexion .
stretched if it is tight.
The lumbar spine should be
able to flex at all levels. The
The Lumbar Spinal joints are
pelvis should be able to tuck
atretched as well.
under and tip up so the tailbone (coccyx) points upward.
Benefits
Lumbar flexion is freest at the
lumbo-sacral (L5-S1) level,
and less mobile in the higher
levels. Total flexion is about
90 degrees, with an average
range of 10 degrees per joint.
It is normally not possible to
flex the lumbar region to form
a kyphotic (rounded backward)
curve.
See Also:
1800 640 810
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Stretch No.62 - Pelvic Roll
Stretch No.55 - Roll Up
Stretch No.65 - Lumbar Curl
Stretch No.66 - Back Curl
67
Buttock Roll
Releases:
Low back, Hips, Abdominals
Precautions:
Flatter bolster
Action:
l Bolster acrossways under
buttocks
l Knees & feet well apart
l Roll from buttock to buttock
l Keep opposite knee upright
þ Roll
Action - Details:
Variations:
l Lie on your back with knees bent &
feet placed well apart on floor
l Place bolster acrossways under
pelvis or buttocks
l Gently roll your weight onto one
buttock & then the other
l Begin with small rhythmical
movements, gradually making them
slower & larger
l Use as little effort as possible
l Initially let the knees move with the
roll
l With practice, learn to keep the
knees more stable
l Especially try to keep the ‘pushing’
leg upright as you roll away from it
þ Roll rhythmically & effortlessly
l Focus on allowing the rest of the
torso to relax as you roll
1.
l Hug shoulders with arms
l Roll upper torso & shoulders from
side to side in the opposite direction
to the pelvis
l Rolling upper & lower torso in
opposite directions helps to relax the
trunk muscles
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67
Anatomy:
Gluteus Maximus & Tensor
Fascia Lata attach onto the Iliotibial Tract, which in turn inserts onto the patella, tibial
condyles, and head of fibula.
Tensor Fascia Lata flexes, internally rotates and abducts Tensor Fascia Lata & Iliotibial Tract
the hip, and assists in knee
extension through the pull on
the Iliotibial Tract.
Gluteus Maximus is the main
hip extensor. Gluteus Medius
& Minimus are hip abductors,
and (with Medius anterior fibres) also flex and internally
rotate the hip. The Medius
posterior fibres extend and ex- Gluteus Maximus - Lateral View
ternally rotate it.
Iliacus
Gluteus Medius - Lateral View
Psoas Major
External Oblique
The Iliacus and Psoas Major
together form ‘Iliopsoas’. With
the origin fixed, the iliopsoas
flexes the hip joint by flexing
the femur on the trunk. With
the insertion fixed, the iliopsoas flexes the hip joint by
flexing the trunk on the femur.
External & Internal Oblique
Abdominals have fibres which
run diagonally in opposite directions at the sides of the
trunk. They are trunk stabilisers
when they brace bilaterally, together with the deeper transverse fibres - like a corset. The
Obliques on one side act as lateral flexors & rotators of the
trunk.
Multifidus and Rotatores are
deep small muscles which rotate the spine to the side opposite of contraction, and extend it when acting bilaterally.
Benefits
Multifidus
Rotatores
This is a mobility and relaxation exercise. It is useful for Normal Mobility:
relaxation of the low back and Not applicable, as this not a
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which is so important for walking and running.
All of the muscles about the
hips, low back and
See Also:
abdominals are able to be released with this exercise.
Stretch No. 68 - Pelvic Side Roll
Stretching of these muscles
Stretch No. 69 - Knee Rock
can then follow with better efStretch No. 59 - Sacral Roll
fectiveness as they are alStretch No.58 - Spinal Rotation
ready relaxed.
Stretch No.57 - Spinal Twist
68
Pelvic Side Roll
Releases:
Hips, Low Back,
Low Abdominals
Precautions:
Flatter bolster
Action:
l Bolster lengthways under
buttocks
l Roll side to side over bolster
l Use feet to push
l Keep opposite knee upright
þ Roll
Action - Details:
Variations:
l Lie on your back with knees bent &
feet placed well apart on floor
l Place bolster lengthways under
pelvis or buttocks
l Slowly move pelvis a little to one side
to let that buttock drop down towards
(but not touching) the floor - over the
‘edge’ of the bolster
l Return to mid-line position & repeat
to other side
l Keep knees relatively still
l Especially try to keep the ‘pushing’
leg upright as you roll away from it
l Use the feet to ‘steer’ the roll
l Begin with small rhythmical
movements, gradually making them
slower & larger
l Use as little effort as possible
þ Roll rhythmically & effortlessly
l Focus on allowing the rest of the
torso relax as you roll - does the
head roll?
l Relax any residual tension in the
abdominals at the end of range
1.
l Hug shoulders with arms
l Roll upper torso & shoulders from
side to side in the opposite direction
to the pelvis
l Rolling upper & lower torso in
opposite directions helps to relax the
trunk muscles
2.
l Place arms by sides
l Alternately slide each arm
downwards towards foot as roll pelvis
to other side
3.
l Clasp hands behind head
l Slide head & shoulders from side to
side in an arc - aimimg elbow
towards foot on that side
l Allow pelvis to roll in opposite
direction
4.
l Vary the thickness of the bolster - a
fuller bolster increases the stretch &
provides more instability (good for
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68
Anatomy:
Gluteus Maximus & Tensor
Fascia Lata attach onto the Iliotibial Tract, which in turn inserts onto the patella, tibial
condyles, and head of fibula.
Tensor Fascia Lata flexes, internally rotates and abducts Tensor Fascia Lata & Iliotibial Tract
the hip, and assists in knee
extension through the pull on
the Iliotibial Tract.
Gluteus Maximus is the main
hip extensor. Gluteus Medius
& Minimus are hip abductors,
and (with Medius anterior fibres) also flex and internally
rotate the hip. The Medius
posterior fibres extend and ex- Gluteus Maximus - Lateral View
ternally rotate it.
Iliacus
Gluteus Medius - Lateral View
Psoas Major
External Oblique
The Iliacus and Psoas Major
together form ‘Iliopsoas’. With
the origin fixed, the iliopsoas
flexes the hip joint by flexing
the femur on the trunk. With
the insertion fixed, the iliopsoas flexes the hip joint by
flexing the trunk on the femur.
External & Internal Oblique
Abdominals have fibres which
run diagonally in opposite directions at the sides of the
trunk. They are trunk stabilisers
when they brace bilaterally, together with the deeper transverse fibres - like a corset. The
Obliques on one side act as lateral flexors & rotators of the
trunk.
Multifidus and Rotatores are
deep small muscles which rotate the spine to the side opposite of contraction, and extend it when acting bilaterally.
Multifidus
Rotatores
Benefits
This is a mobility and relaxa- Normal Mobility:
tion exercise. It is excellent for Not applicable, as this not a
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differentiation of hip rotation, stretch.
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which is so important for walking and running.
All of the muscles about the
hips, low back and
See Also:
abdominals are able to be reStretch No. 67 - Buttock Roll
leased with this exercise.
Stretch No.69 - Knee Rock
Stretching of these muscles
Stretch No. 59 - Sacral Roll
can then follow with better efStretch No.58 - Spinal Rotation
fectiveness as they are alStretch No.57 - Spinal Twist
ready relaxed.
69
Knee Rock
Stretches:
Rectus Femoris,
Lumbar Extensors,
Deep Hip Rotators,
Oblique Abdominals,
Lumbar Spine, Hips
Releases:
Hips, Low Back
Precautions:
Flatter bolster
Action:
l Bolster lengthways or
acrossways under buttocks or
low back
l Rock knees from side to
side
þ Rock
Action - Details:
Variations:
l Lie on your back with knees bent &
feet placed well apart on floor
l Place bolster lengthways or
acrossways under pelvis & low back
l Move knees slowly to left & right over
the bolster
l Begin with small rolls, gradually
making them larger
l Use as little effort as possible
þ Roll rhythmically & effortlessly
l Focus on allowing the rest of the
torso relax as you roll
l The upper body should twist as well,
& the head roll in the opposite
direction
l The opposite shoulder will slide a
little down towards the feet as the
knees roll to one side
1.
l Hug shoulders with arms
l Roll upper torso & shoulders from
side to side in the opposite direction
to the pelvis
l Rolling upper & lower torso in
opposite directions helps to relax the
trunk muscles
2.
l Vary the thickness of the bolster - a
fuller bolster increases the stretch &
provides more instability (good for
coordination & balance)
3.
þ Hold a stretch at the end of range,
relaxing into it
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69
Anatomy:
Rectus Femoris is a major
knee extensor and hip flexor.
It is one of the Quadriceps
group, and is the only one that
extends over two joints - the
hip and the knee.
Tensor Fascia Lata attaches
onto the Iliotibial Tract, which
in turn inserts onto the knee.
It flexes, internally rotates and
abducts the hip, and assists
in knee extension through the
pull on the Iliotibial Tract.
Sartorius flexes, externally rotates and abducts the hip,
when the knee is flexed.
External & Internal Oblique
Abdominals have fibres which
run diagonally in opposite directions at the sides of the
trunk. They are trunk stabilisers
when they brace bilaterally, together with the deeper transverse fibres - like a corset. The
Obliques on one side act as lateral flexors & rotators of the
trunk. When they act bilaterally
they act as trunk flexors.
Piriformis is one of the deep
hip rotator group - it externally
rotates the hip.
Serratus Posterior acts as a
trunk extensor (when acting
bilaterally) or as a lateral flexor
(unilateral action) by pulling
the lateral angles of the ribs
toward the spine.
Multifidus and Rotatores are
deep small muscles which rotate the spine to the side opposite of contraction, and extend it when acting bilaterally.
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Rectus Femoris
External Oblique
Tensor Fascia Lata & Iliotibial Tract
Piriformis
Sartorius
Serratus Posterior
Benefits
This stretch affects many
muscles and joints of the
trunk, in a twisting action. The
muscles shown are only a few.
Trunk rotation is an excellent
way to release muscle tension
and ease joint stiffness of the
spine. It also stretches the
sacro-iliac (pelvic) joints,
which are often stiff, and inRotatores
Multifidus
ternally rotates the hip joints.
The stretch is ideal for all
sports to allow trunk twisting
movements - for walking, running, swimming, kicking, pad- pecially the lower region.
Lumbar and Thoracic rotation
dling, leaping.
to each side have a typical
Normal Mobility:
maximum range of 45 deThe knees should reach close grees throughout each region.
to the floor, when not using a
See Also:
bolster, while the arms remain The top hip is adducted Stretch No.58 - Spinal Rotation
on the floor.
(pulled across) and internally Stretch No.57 - Spinal Twist
rotated - maximum range of Stretch No.59 - Sacral Roll
This exercise consists of ro- each is between 20-45 de- Stretch No. 68 - Pelvic Side Roll
tation of the entire trunk, es- grees.
Stretch No. 67 - Buttock Roll
70
Pelvic Drape
Stretches:
Sacro-Iliac Joints,
Lumbo-Sacral Joint (low back)
Anterior Hip, Low Abdominals
Cautions:
Low Back or pelvic pain
Precautions:
Flatter bolster
Action:
l Place bolster acrossways or
lengthways under buttocks
þ Relax
l Roll off onto side & curl
knees to chest afterwards
Action - Details:
l Lie on back with legs bent
l Lift pelvis & place bolster acrossways
or lengthways underneath
l Straighten legs
l Initially start with the bolster quite flat,
especially if you are very stiff in the
lumbar spine
l If uncomfortable flatten the bolster
l Place arms comfortably at sides on
the floor
þ Relax for a few seconds initially,
longer if comfortable. If you are
unable to relax into the stretch, then
it is too big a stretch - flatten the
bolster more.
l Afterwards, roll off the bolster to one
side, & curl knees towards chest
Variations:
1. Progress
l Lengthen draping time
l Inflate bolster
Note: Discomfort may be experienced
initially, but with practice, this should
diminish
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70
Anatomy
The Iliacus and Psoas Major
and Minor together form ‘Iliopsoas’. They lie deep in the
pelvis, arising from the anterior aspect of the iliac fossa
and low lumbar vertebrae
repectively. They insert onto
the femur (lesser trochanter).
With the origin fixed, the iliopsoas flexes the hip joint by
flexing the femur on the trunk.
With the insertion fixed, the iliopsoas flexes the hip joint by
flexing the trunk on the femur.
The Psoas Minor is relatively
unimportant and often not
even present. It does not cross
the hip joint.
Rectus Abdominus is a major
trunk flexor. Its fibres run longitudinally (as opposed to
deeper abdominal muscle layers).
The lower Lumbar Spine and
Sacro-Iliac joints (between the
iliae and the sacrum)
arestretched backwards.
Psoas Major
kicking) or where the pelvis
is flexed toward the leg (ie
bringing the trunk forward - as
with sitting up from lying, abdominal curls).
The hip flexors are used in
activities where the leg is
flexed toward the pelvis (eg
stair climbing, walking or running, especially up an incline,
Normal Mobility:
The thighs should be able to
drop down lower than the
trunk, with a bolster full,
eventually. Some flexible
people can ‘drape’ over much
thicker bolsters (placed at the
pelvic level).
Full range of hip joint extension (with the pelvis in the
neutral position) is 10-30 degrees.
Rectus Abdominus
Lumbar Spine & Pelvis
Iliacus
Benefits
This stretch is important in
freeing the deep structures in
the abdomen and pelvis. It is
especially significant for people who remain in flexed postures for long periods of time
or with low back complaints,
especially associated with
stiffness of the lumbar spine
and/or pelvis.
Psoas Minor
Test for Shortness:
When lying supine on a table,
with the knees at the edge,
one knee then clasped
against the chest, and the
other leg hanging down, the
thigh should touch the table,
and the knee should maintain
a 90 degree angle.
In the above test, if the knee
extends it indicates shortness
of the Rectus Femoris, if the
thigh also abducts, the Tensor Fascia Lata is also tight.
If the thigh cannot lie on the
table, then Iliopsoas (which
does not cross the knee) is
tight.
In the standing position, shortness of the hip flexors is seen
as a lumbar lordosis with an
anterior pelvic tilt (the pelvis
is rolled forward/down).
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See Also:
Stretch No. 63 - Lumbar Drape
Stretch No. 60 - Lumbar Arch
Stretch No. 73 - Front Hip Slide
Stretch No. 74 - Front Hip
Stretch No. 82 - Quads - kneel
Stretch No. 81 - Long Groin
71
Hip Pull Across
Stretches:
Hip Joint,
Lateral Hip Muscles
Action:
l Put opposite elbow
against outside of knee
l Lean chest forward
l Push knee across
þ Hold the stretch
Action:
Variations:
l Place one foot up on a chair
l Put opposite elbow against outside
of knee
l Lean chest forward
l Push knee across with elbow
l Try different angles of leaning the
chest forward to find the best place
to get a stretch in the hip without
excessively pinching the inner hip
joint
þ Hold the stretch
1.
l Reach chest forward & to the outside
of the bent hip
l Roll bent leg further across, medially,
allowing the foot to roll inwards
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71
Anatomy:
This stretch affects the muscles which act to extend, abduct and externally rotate the
hip.
The Gluteal muscles have
Gluteus Maximus - Lateral View Gluteus Medius - Lateral View
mixed actions. Gluteus
Maximus is the main hip extensor. Gluteus Medius &
Minimus are hip abductors,
and (with Medius anterior fibres) also flex and internally
rotate the hip. The Medius
posterior fibres extend and externally rotate it.
The deep hip rotators are
small muscles which all externally rotate the hip. They include those that externally rotate and abduct the hip (Piriformis, Gemelli, Obturator Internus), those that only externally rotate (Quadratus Femoris), and those that externally
rotate and adduct the hip (Obturator Externus).
Piriformis
Normal Mobility:
This stretch lengthens the Glu- Normally, the knee should
teal and deep rotator muscles reach close to the opposite
in the buttock. It also stretches armpit.
the posterior and lateral section of the hip joint capsule. The stretch is a combination
Improves the ability to reach of hip flexion, adduction and
down to the floor, kick and internal rotation. Full range of
climb, and twist and weave in hip adduction is 10-30 degrees, and flexion is usually
sport.
120-135 degrees when the
knee is flexed. Internal rotation when the hip is flexed is
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usually 30-45 degrees in towww.torson.com.au
tal.
Quadratus Femoris - posterior
Gluteus Minimus - Lateral View
Obturator Internus - posterior
Benefits
See Also:
Stretch No.75 - Hip Bend
Stretch No. 76 - Buttock
Stretch No. 78 - Cross Leg Buttock
Stretch No. 72 - Deep Hip
Stretch No. 77 - Hip Bend Twist
Stretch No.59 - Sacral Roll
72
DeepHip
Stretches:
Gluteals, Deep Hip Rotators, Lateral
Hip
Action:
l Back leg in line with front
knee
l Slide hands forward
l Lower chest to knee
þ Hold the stretch
Action - Details:
Variations:
l Sit on floor with front leg bent & back
leg straight with knee-cap on floor
l Ensure that the back leg is in line
with the front knee
l Slide hands forward
l Lower chest to knee
þ Hold the stretch
1.
l Start in all-4’s
l Slide right foot across towards the
middle
l Lift left leg, straighten it, place it
across the other leg, & slide it away
to lengthen the hip & let the rest of
the body follow
l Lower hips to floor
l Let chest lower to knee, with arms
outstretched & forehead on floor
2.
l From the stretch position described,
slide hands back to place them under
shoulders
l Slowly push up with hands to lift
head & chest
l Lift as high as comfortable
l Relax into the stretch, letting the hips
‘sag’ down
l Feel the stretch in the front of the hip
of the straight leg, the buttock of the
bent leg, & in the lumbar spine
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72
Anatomy:
This stretch affects the muscles which act to internally rotate, and extend the hip.
The Gluteal muscles have
mixed actions. Gluteus
Maximus is the main hip extensor. Gluteus Medius &
Minimus are hip abductors,
and (with Medius anterior fibres) also flex and internally
rotate the hip. The Medius
posterior fibres extend and externally rotate it.
The Hamstring group consists
of Biceps Femoris - long head,
Biceps Femoris - Short head,
Semimembranosus and
Semitendinosus. Apart from
Biceps Femoris - Short head,
they are all 2-joint muscles
(cross over the hip & knee
joints). They bend the knee,
and extend hip.
The Piriformis is one of the
deep hip rotators. These are
small muscles which all externally rotate the hip. The Piriformis is the only one of the
group which also assists in extension of the hip so it may be
stretched in this exercise.
Other deep hip rotators may
be involved in the stretch despite their external rotation
function, as it is thought that
when the hip is flexed the
muscles may be put on
stretch.
Gluteus Maximus - Lateral View
Biceps Femoris - long head
Gluteus Medius - Lateral View
Semitendinosus
Gluteus Minimus - lateral
Semimembranosus
Piriformis- posterior
It is useful to stretch these regions prior to stretching the
entire length of the Hamstrings.
Improves the ability to reach
down to the floor, kick and
climb, and can assist with
Benefits
tightness in association with
This stretch lengthens the up- low back problems.
per Hamstrings and Gluteal
muscles in the buttock. It also
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stretches the posterior section
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of the hip joint capsule.
Normal Mobility:
Normally, the lower leg should
reach close to the chest with
the knee remaining turned out.
The stretch is a combination
of hip external rotation and
flexion. Full range of hip external rotation when the hip is
flexed is usually 45-60 degrees. Full range of hip flexion
is usually 120-135 degrees
when the knee is flexed.
See Also:
Stretch No. 76 - Buttock
Stretch No. 77 - Hip Bend Twist
Stretch No.75 - Hip Bend
Stretch No. 78 - Cross Leg Buttock
Stretch No. 71 - Hip Pull Across
Stretch No.59 - Sacral Roll
Stretch No.86 - Hamstrings-sit
Stretch No.87 - Hamstrings- lying
73
Front Hip Slide
Stretches:
Ilio-Psoas,
Rectus Femoris
Action:
l Place bolster under ankle
l Slide leg backward
l Sag hip toward floor
l Keep front knee open
þ Hold the stretch
Action - Details:
Variations:
l Start in a half-kneel position
l Place knee level with heel
l Place a bolster under front of ankle
l Keep pelvis ‘square on’ - ensure it
faces forward and is not twisted
away from front leg
l Keep back leg in a straight line - in
line with the hip
l Slide leg backward, rolling bolster
l Open front knee by allowing body to
move backward slightly
l Sag the hip down into the stretch
þ Hold the stretch for a few seconds
1.
l Do the stretch as described
l Roll back lower leg outwards
(externally rotate the hip)
l This stretches the inner front (anteromedial) hip muscles and groin
(Pectineus, Adductor Brevis,Magnus
and Longus, Gracilis)
2. Hold-Relax
l Push gently into the stretch, hold
l Inhale, push front foot and back knee
and foot into the floor/bolster and
towards each other, creating a
resistance
l A contraction should be felt at the
front of the hip
l Hold the contraction for 5 seconds
l Exhale, relax, and gently ease
further into the stretch, sliding the leg
on the bolster
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73
Anatomy
The Iliacus, Psoas Major,
Rectus Femoris, Tensor Fascia Lata, and the Sartorius
comprise the main group of
hip flexor muscles.
The Iliacus and Psoas Major
together form ‘Iliopsoas’. With
the origin fixed, the iliopsoas
flexes the hip joint by flexing
the femur on the trunk. With
the insertion fixed, the iliopsoas flexes the hip joint by
flexing the trunk on the femur.
The Psoas Minor is relatively
unimportant and often not
even present. It does not
cross the hip joint.
Sartorius flexes, externally
rotates and abducts the hip,
when the knee is flexed.
Tensor Fascia Lata flexes, internally rotates and abducts
the hip, and assists in knee
extension.
Iliacus
Psoas Major
Rectus Femoris
Tensor Fascia Lata
Sartorius
Psoas Minor
Normal Mobility:
The hip and thigh should be
able to create a straight line
with the trunk.
Full range of hip joint extenBenefits
The hip flexors are used in sion (with the pelvis in the
activities where the leg is neutral position) is 10-30 deflexed toward the pelvis (eg grees.
stair climbing, walking or running, especially up an incline,
kicking) or where the pelvis
is flexed toward the leg (ie
bringing the trunk forward - as
with sitting up from lying, abdominal curls)
These muscles become short
with excessive use without
stretching, or from spending
long periods in sitting where
the muscle is not taken
through full range regularly.
Stretching the hip flexors is
important for many low back
complaints, especially associ1800 640 810
ated with stiffness of the lumwww.torson.com.au
bar spine.
Test for Shortness:
When lying supine on a table,
with the knees at the edge,
one knee then clasped
against the chest, and the
other leg hanging down, the
thigh should touch the table,
and the knee should maintain
a 90 degree angle.
In the above test, if the knee
extends it indicates shortness
of the Rectus Femoris, if the
thigh also abducts, the Tensor Fascia Lata is also tight.
If the thigh cannot lie on the
table, then Iliopsoas (which
does not cross the knee) is
tight.
In the standing position, shortness of the hip flexors is seen
as a lumbar lordosis with an See Also:
anterior pelvic tilt (the pelvis Stretch No. 74 - Front Hip
Stretch No. 82 - Quads - kneel
is rolled forward/down).
Stretch No. 81 - Long Groin
74
Front Hip
Stretches:
Ilio-Psoas,
Rectus Femoris
Action:
l Front foot well forward
l Hand on buttock of back leg
l Lean hips forward
þ Hold the stretch
Action - Details:
Variations:
l Start in a tall half-kneel position
l Keep pelvis ‘square on’ - ensure it
faces forward and is not twisted
away from front leg
l Keep back leg in a straight line - in
line with the hip and front leg
l Keep trunk upright
l Front foot must be well forward to
support the trunk weight and to keep
the knee joint open - you may need
to ‘creep’ the foot further forward
l Sag the hip forward and down into
the stretch
þ Hold the stretch for a few seconds
1.
l Tilt pelvis posteriorly (tuck tail under)
- this creates a stretch earlier in the
range
2.
l Place back lower leg inwards
(externally rotate the hip) then do the
stretch.
l This stretches the inner front (anteromedial) hip muscles (Adductor
Brevis & Magnus, Pectineus)
3. Hold-Relax
l Push gently into the stretch, hold
l Inhale, push front foot and back knee
into the floor and towards each
other, using the floor as resistance
l Hold the contraction for 5 seconds
l Exhale, relax, and gently ease
further into the stretch
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74
Anatomy
The Iliacus, Psoas Major,
Rectus Femoris, Tensor Fascia Lata, and the Sartorius
comprise the main group of
hip flexor muscles.
The Iliacus and Psoas Major
together form ‘Iliopsoas’. With
the origin fixed, the iliopsoas
flexes the hip joint by flexing
the femur on the trunk. With
the insertion fixed, the iliopsoas flexes the hip joint by
flexing the trunk on the femur.
The Psoas Minor is relatively
unimportant and often not
even present. It does not
cross the hip joint.
Sartorius flexes, externally
rotates and abducts the hip,
when the knee is flexed.
Tensor Fascia Lata flexes, internally rotates and abducts
the hip, and assists in knee
extension.
Benefits
The hip flexors are used in
activities where the leg is
flexed toward the pelvis (eg
stair climbing, walking or running, especially up an incline,
kicking) or where the pelvis
is flexed toward the leg (ie
bringing the trunk forward - as
with sitting up from lying, abdominal curls)
These muscles become short
with excessive use without
stretching, or from spending
long periods in sitting where
the muscle is not taken
through full range regularly.
Stretching the hip flexors is
important for many low back
complaints, especially associated with stiffness of the lumbar spine.
Iliacus
Tensor Fascia Lata
Normal Mobility:
When keeping the pelvis tilted
posteriorly (tucked under), the
hip should move beyond the
level of the knee.
Full range of hip joint extension (with the pelvis in the
neutral position) is 10-30 degrees.
Psoas Major
Sartorius
Rectus Femoris
Psoas Minor
Test for Shortness:
When lying supine on a table,
with the knees at the edge,
one knee then clasped
against the chest, and the
other leg hanging down, the
thigh should touch the table,
and the knee should maintain
a 90 degree angle.
In the above test, if the knee
extends it indicates shortness
of the Rectus Femoris, if the
thigh also abducts, the Tensor Fascia Lata is also tight.
If the thigh cannot lie on the
table, then Iliopsoas (which
does not cross the knee) is
tight.
1800 640 810
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In the standing position, shortness of the hip flexors is seen
as a lumbar lordosis with an
anterior pelvic tilt (the pelvis See Also:
Stretch No. 73 - Front Hip Slide
is rolled forward/down).
Stretch No. 82 - Quads - kneel
75
Hip Bend
Stretches:
Gluteals,
Upper Hamstrings,
Posterior Hip Joint
Action:
l Knee to chest
l Pull knee toward opposite
shoulder
þ Hold the stretch
Action - Details:
Variations:
l Lie on back
l Straighten one leg
l Bend the knee of the other leg &
gently pull it up toward the chest
l Then vary the direction by pulling it
toward the opposite shoulder to
create a stretch on the outside of the
hip
þ Hold the stretch for a few seconds
1.
l Vary the direction by pulling it toward
the outside of the same shoulder
2.
l Progress by bringing the forehead to
the knee, or to each side of the knee
l Further progress by lifting the straight
leg off the floor slightly to strengthen
the abdominals as you stretch
4.
l Place bolster under low lumbar spine
l Bend knee & gently pull toward chest
l Straighten other leg & press knee
toward floor to stretch the front of
that hip
l Place arm of bent knee side on the
floor out to the side for balance
þ Relax into the stretch - for both the
outside of the bent hip & the front of
the other hip
3. Hold-Relax
l Pull gently into the stretch, in any of
the angle variations, hold
l Inhale, push knee against the
resistance of the hands, into the
opposite direction to the stretch angle
- away, away/left or away/right
l Hold the contraction for 5 seconds
l Exhale, relax, and gently ease further
into the stretch
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75
Anatomy:
Gluteus Maximus is the main
hip extensor. Gluteus Medius
& Minimus are hip abductors,
and (with Medius anterior fibres) also flex and internally
Gluteus Maximus - Lateral View
rotate the hip. The Medius
posterior fibres extend and externally rotate it. The Medius
is the primary lateral stabiliser
of the hip in standing.
Gluteus Maximus is the main
hip extensor.
The Hamstring group consists
of Biceps Femoris - long head,
Biceps Femoris - Short head,
Semimembranosus and
Semitendinosus. Apart from
Biceps Femoris - Short head,
they are all 2-joint muscles
(cross over the hip & knee Biceps Femoris - long head
joints). They bend the knee,
and extend hip.
Benefits
This stretch lengthens the upper Hamstrings and Gluteal
muscles in the buttock. It also
stretches the posterior section
of the hip joint capsule.
It is useful to stretch these regions prior to stretching the
entire length of the Hamstrings.
Improves the ability to reach
down to the floor, kick and
climb.
The Hamstrings become
shortened and tight with regular use, such as in running,
walking, and gym workouts.
They are often tight in association with low back problems.
Normal Mobility:
Normally, the thigh should
reach close to or in contact
with the chest without the
straight leg lifting off the floor,
at any of the angles (straight
up, up and in or out).
This stretch is one of hip
flexion and adduction. Full
range of hip flexion is usually
120-135 degrees when the
knee is flexed. Hip adduction
varies between 10-30 degrees.
If the stretch is done in the up
and out variation, then hip
flexion is combined with abduction - the maximum range
of which is between 30-50 degrees, when the knee is
flexed.
Gluteus Medius - Lateral View
Semitendinosus
Gluteus Minimus - lateral
Semimembranosus
See Also:
1800 640 810
www.torson.com.au
Stretch No.76 - Buttock
Stretch No. 77 - Hip Bend Twist
Stretch No. 72 - Deep Hip
Stretch No. 71 - Hip Pull Across
Stretch No. 78 - Cross Leg Buttock
Stretch No.59 - Sacral Roll
Stretch No.57 - Spinal Twist
Stretch No.85 - Hamstrings-stand
Stretch No.86 - Hamstrings-sit
Stretch No.87 - Hamstrings- lying
76
Buttock
Stretches:
Gluteals,
Upper Hamstrings,
Deep Hip Rotators,
Posterior Hip Joint
Action:
l Clasp knee
l Draw legs toward chest
þ Hold the stretch
Action - Details:
Variations:
l Lie on your back with knees bent
l Place bolster acrossways under
buttocks (optional)
l Place one ankle on the other knee
l Draw the legs toward the chest so
you can grasp the supporting knee
with both hands - thread inner arm
through the gap under the shin
l Slide the ankle up the thigh toward
the hip a little
l Gently pull the legs closer toward the
chest until you feel a stretch in the
buttock & back of the upper leg
(upper hamstring)
l You can push against the outer knee
with the elbow for extra stretch
þ Hold the stretch for a few seconds
1.
l Vary the position of the ankle on the
thigh
2.
l Lift the head as well
3.
l Clasp the supporting knee from
behind rather than over the front to
avoid hyperflexion of the knee
3. Hold-Relax
l Pull gently into the stretch, hold
l Inhale, push ankle against the
resistance of the knee
l Hold the contraction for 5 seconds
l Exhale, relax, and gently ease further
into the stretch
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76
Anatomy:
This stretch affects the muscles which act to internally rotate, adduct and extend the
hip.
The Gluteal muscles have
Gluteus Maximus - Lateral View
mixed actions. Gluteus
Maximus is the main hip extensor. Gluteus Medius &
Minimus are hip abductors,
and (with Medius anterior fibres) also flex and internally
rotate the hip. The Medius
posterior fibres extend and externally rotate it.
Gluteus Medius - Lateral View
The Hamstring group consists
of Biceps Femoris - long head,
Biceps Femoris - Short head,
Semimembranosus and
Semitendinosus. Apart from
Semitendinosus
Biceps Femoris - long head
Biceps Femoris - Short head,
they are all 2-joint muscles
Benefits
(cross over the hip & knee
joints). They bend the knee, This stretch lengthens the upper Hamstrings and Gluteal
and extend hip.
muscles in the buttock. It also
The Piriformis is one of the stretches the posterior section
deep hip rotators. These are of the hip joint capsule.
small muscles which all exter- It is useful to stretch these renally rotate the hip. The Piri- gions prior to stretching the
formis is the only one of the entire length of the HamPiriformis- posterior view
group which also assists in ex- strings.
tension of the hip, and the Improves the ability to reach
Obturator Externus may assist down to the floor, kick and duction is between 40-55 dein hip adduction - so these climb, and can assist with grees.
may be stretched in this exer- tightness in association with Full range of hip flexion is usucise. Other deep hip rotators low back problems.
ally 120-135 degrees when
may be involved in the stretch Normal Mobility:
the knee is flexed. Hip adducdespite their external rotation Normally, the ankle should tion varies between 10-30 defunction, as it is thought that reach close to the chest with grees.
when the hip is flexed the the knee remaining turned out. If the stretch is done in the up
muscles may be put on The stretch is a combination and out variation, then hip
stretch.
of hip external rotation and flexion is combined with ababduction, with flexion.Full duction - the maximum range
range of hip external rotation of which is between 30-50 de1800 640 810
when the hip is flexed is usu- grees, when the knee is
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ally 45-60 degrees. Hip ab- flexed.
Gluteus Minimus - lateral
Semimembranosus
Obturator Externus- posterior view
See Also:
Stretch No.75 - Hip Bend
Stretch No. 77 - Hip Bend Twist
Stretch No. 72 - Deep Hip
Stretch No. 71 - Hip Pull Across
Stretch No. 78 - Cross Leg Buttock
Stretch No.59 - Sacral Roll
Stretch No.86 - Hamstrings-sit
Stretch No.87 - Hamstrings- lying
77
Hip Bend Twist
Stretches:
Upper Hamstrings,
Posterior Hip Joint,
Gluteals,
Deep Hip Rotators
Action:
l Grasp outside of ankle &
knee
l Lift leg & hug toward chest
þ Hold the stretch
Action - Details:
Variations:
l Sit tall - you may use a wall as a
back support & keep the buttocks up
against it
l Straighten one leg
l Bend the knee of the other leg & turn
it out so you can grasp the outside of
ankle & knee with each hand
l Gently pull the leg up as one unit
toward the chest until you feel a
stretch in the buttock & back of the
upper leg (upper hamstring)
l You can hook the knee with the
elbow for support, sliding the hand
toward the ankle
þ Hold the stretch for a few seconds
1.
l Lie on the floor with legs straight
l Bend one knee & slide the heel
toward buttocks
l Grasp the outside of ankle & knee
with each hand
l Gently pull the leg up as one unit
toward the chest, aiming the foot
toward the opposite shoulder
l Keep the torso flat on the floor
2.
l Lift the head with Variation 1.
3. Hold-Relax
l Pull gently into the stretch, hold
l Inhale, push knee & ankle against
the resistance of the hands, into the
opposite direction to the stretch
l Hold the contraction for 5 seconds
l Exhale, relax, and gently ease further
into the stretch
4.
l Sit upright in a chair with the ankle or
lower leg resting on the other knee
l Place one hand on the knee & the
other over the ankle
l Lean forward, rolling the hips
l Press down gently on the knee to
increase the stretch
5.
l Standing, place a foot on a high table
l Let the knee roll out
l Lean forward, keeping the back
straight & bending at the hips
l Hold onto the table with both hands
& hook the elbow (on the side of the
bent knee) over the knee
l Press down with the elbow to
increase the stretch
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77
Anatomy:
This stretch affects the muscles which act to internally rotate, and extend the hip.
The Gluteal muscles have
mixed actions. Gluteus
Maximus is the main hip extensor. Gluteus Medius &
Minimus are hip abductors,
and (with Medius anterior fibres) also flex and internally
rotate the hip. The Medius
posterior fibres extend and externally rotate it.
The Hamstring group consists
of Biceps Femoris - long head,
Biceps Femoris - Short head,
Semimembranosus and
Semitendinosus. Apart from
Biceps Femoris - Short head,
they are all 2-joint muscles
(cross over the hip & knee
joints). They bend the knee,
and extend hip.
The Piriformis is one of the
deep hip rotators. These are
small muscles which all externally rotate the hip. The Piriformis is the only one of the
group which also assists in extension of the hip so it may be
stretched in this exercise.
Other deep hip rotators may
be involved in the stretch despite their external rotation
function, as it is thought that
when the hip is flexed the
muscles may be put on
stretch.
Gluteus Maximus - Lateral View
Biceps Femoris - long head
Gluteus Medius - Lateral View
Semitendinosus
Gluteus Minimus - lateral
Semimembranosus
Piriformis- posterior
It is useful to stretch these regions prior to stretching the
entire length of the Hamstrings.
Improves the ability to reach
down to the floor, kick and
climb, and can assist with
Benefits
tightness in association with
This stretch lengthens the up- low back problems.
per Hamstrings and Gluteal
muscles in the buttock. It also
1800 640 810
stretches the posterior section
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of the hip joint capsule.
Normal Mobility:
Normally, the lower leg should
reach close to the chest with
the knee remaining turned out.
The stretch is a combination
of hip external rotation and
flexion. Full range of hip external rotation when the hip is
flexed is usually 45-60 degrees. Full range of hip flexion
is usually 120-135 degrees
when the knee is flexed.
See Also:
Stretch No. 76 - Buttock
Stretch No.75 - Hip Bend
Stretch No. 78 - Cross Leg Buttock
Stretch No. 72 - Deep Hip
Stretch No. 71 - Hip Pull Across
Stretch No.59 - Sacral Roll
Stretch No.86 - Hamstrings-sit
Stretch No.87 - Hamstrings- lying
78
Cross Leg Buttock
Stretches:
Posterior Hip,
Gluteals, Upper Hamstrings,
Deep Hip Rotators,
Low Back Extensors
Action:
l Slide bolster backward
l Reach forward
þ Hold the stretch
Action - Details:
Variations:
l Sit tall with legs crossed
l Place bolster acrossways under the
buttocks
l Slide bolster backward - this tilts the
pelvis anteriorly which lengthens the
upper hamstrings
l Reach forward
þ Hold the stretch for a few seconds
l Switch the legs over so that the other
one is on top, repeat
1.
l Sit tall with legs crossed (no bolster)
l Lean forward
l Try to roll through the hips so the
back is as straight as possible - pull
on the ankles to lengthen the back
l Then you may curl forward & place
elbows on the floor in front of you
2.
l As per Variation 1., but lean over one
knee rather than directly forward
l Pull on the knee to lengthen the back
l Switch the legs over so that the other
one is on top, repeat
3.
l Place heel of underneath leg so that
it is not too close to the buttock
l Place heel of top leg in knee crease lift it into place
l Keep ankles at 90 degrees
l Pull on the top shin to lengthen the
back
l Lean forward
l Try to roll through the hips
3.
l Sit tall with legs crossed (no bolster)
or as per Variation 3.
l Place one elbow on the ground
l Reach other arm over head to sidebend trunk towards elbow
4.
l Sit as per Variation 3. but place
bolster acrossways under the
buttocks
l Place elbow (of the underneath knee
side) on the ground & lean to that
side
l Press down on top knee with other
hand
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78
Anatomy:
This stretch affects the muscles which act to internally rotate, adduct and extend the
hip, and the low back extensors.
Gluteus Maximus - Lateral View
Gluteus Medius - Lateral View
Gluteus Minimus - lateral
The Gluteal muscles have
mixed actions. Gluteus
Maximus is the main hip extensor. Gluteus Medius &
Minimus are hip abductors,
and (with Medius anterior fibres) also flex and internally
rotate the hip. The Medius
posterior fibres extend and externally rotate it.
The Piriformis is one of the
deep hip rotators. These are
small muscles which all externally rotate the hip. The Piriformis is the only one of the
group which also assists in extension of the hip, and the
Obturator Externus may assist
in hip adduction - so these
may be stretched in this exercise.
The Hamstring group consists
of Biceps Femoris, Semimembranosus and Semitendinosus. Apart from Biceps Femoris - Short head, they are all
2-joint muscles (cross over the
hip & knee joints). They bend
the knee, and extend hip.
The ‘erector spinae’ muscles
of the low back include: Iliocostalis Lumborum, Longissimus Thoracis, Spinalis
Thoracis. They arise from a
common tendon which is attached to the sacrum, iliac
crests and lower vertebrae.
The deeper and shorter
‘transversospinal’ muscles include: Multifidus, Rotatores.
Piriformis- posterior
Obturator Externusposterior
Iliocostalis Lumborum
Normal Mobility:
This stretch lengthens the Normally, the chest should
Gluteal muscles in the buttock reach close to the thighs in the
and the low back muscles and stretched position.
tendons. It also stretches the The stretch is a combination
upper Hamstrings and poste- of hip external rotation and
rior section of the hip joint cap- abduction, with flexion. It also
stretches the lumbar spine in
sule.
It is useful to stretch these re- flexion.
gions prior to stretching the Full range of hip external roentire length of the Ham- tation when the hip is flexed Biceps Femoris - long head
is usually 45-60 degrees. Hip
strings.
Improves the ability to reach abduction is between 40-55
down to the floor, kick and degrees.Full range of hip
climb, and can assist with flexion is usually 120-135 detightness in association with grees when the knee is flexed.
Maximum lumbar flexion
low back problems.
should create a slight forward See Also:
Stretch No.75 - Hip Bend
curve in the lower back.
Stretch No. 77 - Hip Bend Twist
Stretch No. 72 - Deep Hip
Stretch No. 71 - Hip Pull Across
Stretch No. 78 - Cross Leg Buttock
Stretch No.59 - Sacral Roll
1800 640 810
Stretch No.86 - Hamstrings-sit
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Stretch No.87 - Hamstrings- lying
Benefits
79
Hip Twist
Stretches:
Hip Joint (internal rotation), Deep Hip
Rotators
Action:
l Feet & knees well apart
l Bring knees together
l May need to move feet
further apart
þ Hold the stretch
Action - Details:
Variations:
l Lie on your back
l Bend the knees
l Place feet & knees well apart
l Move knees together
l Vary the feet position until the knees
can rest together with a stretch at the
hip joints
l Ensure the feet are not too close to
the buttocks as this will tighten the
angle at the knees & put more
pressure on the medial joint line
þ Hold the stretch for a few seconds
1.
l Assume stretch position
l Move one knee back to the upright
position
l Roll other knee inwards towards the
floor
l Focus on relaxing the leg to create a
stretch in that hip
þ Caution: be careful of overstretching
the medial knee joint
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79
Anatomy:
This stretch affects the muscles which act to externally
rotate the hip.
The deep hip rotators are
small muscles which all externally rotate the hip. They include those that externally rotate and abduct the hip (Piriformis, Gemelli, Obturator Internus), those that only externally rotate (Quadratus Femoris), and those that externally
rotate and adduct the hip (Obturator Externus).
Gluteus Medius posterior fibres extend and externally rotate the hip.
Gluteus Medius - anterior portion - is a hip abductor, flexor
and internal rotator.
Piriformis- posterior
Gemelli
Normal Mobility:
This stretch lengthens the Glu- The knees should touch when
teus Medius posterior fibres the feet are well apart - at least
and deep rotator muscles in shoulder width.
the buttock. It also stretches
the hip joint capsule in an in- The stretch is one of hip internal rotation. Internal rotation
ward twisting direction.
Improves the ability to walk, when the hip is extended is
and twist and weave in sport. usually 30-45 degrees in toSome hip rotation in both di- tal, but may be greater.
rections is essential for locomotion.
Quadratus Femoris - posterior
Obturator Internus - posterior
Obturator Externus - anterior
Gluteus Medius - posterior fibres
Benefits
See Also:
1800 640 810
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Stretch No.71 - Hip Pull Across
Stretch No.75 - Hip Bend
Stretch No. 76 - Buttock
Stretch No. 78 - Cross Leg Buttock
Stretch No. 72 - Deep Hip
Stretch No. 77 - Hip Bend Twist
Stretch No.59 - Sacral Roll
80
Short Groin
Stretches:
Short Hip Adductors,
Lateral Hip
Action:
l Sit on bolster (optional)
l Grasp ankles
l Lean forward, back straight
l Push knees towards floor
þ Hold the stretch
Action - Details:
Variations:
l Sit with soles of feet together, & a
bolster placed front-to-back under
pelvis (optional)
l Sit up straight by pulling on ankles
l Lean forward - think of rolling through
the hips, aiming the pubic bone down
toward the floor or bolster
l Lengthen the spine
l Use elbows to push knees towards
floor - you may need to slide hands
up the shins a little
þ Hold the stretch for a few seconds
l Vary distance of heels from groin
1.
l Grasp the toes
l Round the back
l Lean forward and down
l Push knees towards floor
2. Hold-Relax
l Do Variation 1. stretch
l Inhale, pull up with the knees against
the resistance of the arms, hold for 5
seconds
l Exhale, relax, stretch down further
3. Mobility
l Slowly roll backwards & forwards
with the pelvis, lengthening &
shortening the spine
4. Mobility
l Assume main stretch position
l Slowly rock pelvis from side to side
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80
Anatomy
The Hip Adductor muscle
group is comprised of: Gracilis, Adductor Longus, Magnus,
Brevis, & Pectineus. These all
adduct (pull in towards the
midline) the thigh. They also
flex the hip, except part of Adductor Magnus
Magnus (which extends the
hip). The ‘short’ Adductors
are: the upper portion of
Magnus, Brevis & Pectineus.
Gluteus Medius & Minimus
are hip abductors, and (with
Medius anterior fibres) also
flex and internally rotate the
hip. The Medius posterior fibres extend and externally rotate it. The Medius is the primary lateral stabiliser of the
hip in standing. The upper fibres of Gluteus Maximus also
abduct the hip.
Obturator Externus - anterior
Adductor Brevis
Gluteus Medius - Lateral View
Pectineus
Gluteus Minimus - lateral
Benefits
The Hip Adductors are used
in activities which involve
twisting, turning, weaving, and
changes of direction - as for
football, soccer, rugby, court
sports, aerobics, martial arts.
It is important to have good Quadratus Femoris - posterior
length in these muscles for
leaping, hurdling, kicking.
vis, which restores the natural curve of the lumbar spine These muscles are often very a useful postural stretch. By
tight in people who have sed- sitting on the bolster, it also
entary occupations - espe- requires balance and coordicially if the legs are frequently nation which is also important
crossed firmly - and people in the maintenance of good
who are stressed or tense, or posture for activities of daily
who are protecting low back living.
problems.
This exercise brings in a forward rolling action of the pel-
Obturator Internus
Normal Mobility
The stretch is a combination
of hip external rotation and
abduction, with flexion.Full
range of hip external rotation
when the hip is flexed is usually 45-60 degrees. Hip abduction is between 40-55 degrees.
It is possible for some flexible
people to be able to lay their
knees on the floor (when not
sitting on a bolster).
Gemelli
See Also:
Stretch No. 81 - Long Groin
Stretch No. 74 - Front Hip
Stretch No. 73 - Front Hipslide
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81
Long Groin
Stretches:
Hip Adductors
Action:
l Leg out to side at hip level,
knee straight
l Slide foot out
l Slowly move hips backward
or forward
þ Hold the stretch
Action Details:
l Start in all-4’s position
l Place one leg out to the side at hip
level, knee straight
l Slide foot outwards, aiming with the
heel, until a mild stretch is felt along
the inner thigh
l Slowly move hips backward or
forward to increase the stretch
l Roll leg outwards or slightly inwards
to vary the stretch
þ Hold the stretch
l Return the hips back to the original
position (where the hips are over the
knee level) before bringing the leg in
to take it off stretch
Variations:
1.
l Rest on forearms to do the stretch
2.
l Stand
l Place leg out to side at hip level,
knee straight
l Bend forward at the hips
l Place hands on front of thighs
l Slide foot out
þ Hold the stretch
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81
Anatomy:
The Hip Adductor muscle
group is comprised of: Gracilis, Adductor Longus, Magnus,
Brevis, & Pectineus. These all
adduct (pull in towards the
midline) the thigh. They also
flex the hip, except Gracilis &
part of Magnus (which extends the hip). Gracilis flexes
& medially rotates the knee (it
is a 2-joint muscle).
Gracilis - posterior
Adductor Magnus - posterior
Benefits
The Hip Adductors are used
in activities which involve
twisting, turning, weaving, and
changes of direction - as for
football, soccer, rugby, court
sports, aerobics, martial arts.
It is important to have good
length in these muscles for
leaping, hurdling, kicking.
These muscles are often very
tight in people who have sedentary occupations - especially if the legs are frequently
crossed firmly - and people
who are stressed or tense, or
who are protecting low back
problems.
Adductor Longus- anterior
Adductor Magnus - anterior
Adductor Brevis - anterior
Pectineus - anterior
Normal Mobility
The stretch is one of hip abduction, with some flexion.
Full range of normal hip abduction is between 30-50 degrees, when the knee is
flexed, but is usually restricted
by Gracilis (a two-joint muscle) when the knee is extended, as it is with this exercise.
See Also:
Stretch No. 80 - Short Groin
Stretch No. 74 - Front Hip
Stretch No. 73 - Front Hipslide
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82
Quads-kneel
Stretches:
Rectus Femoris,
Quadriceps,
Ilio-Psoas
Cautions:
Knee
Precautions:
Use cushion
Action:
l Reach behind & grasp foot
l Bring hips forward
l Pull foot toward buttock
l Move front foot forward
þ Hold the stretch
Action - Details:
Variations:
l Start in a tall half-kneel position
l Keep pelvis ‘square on’ - ensure it
faces forward and is not twisted
away from front leg
l Keep back leg in a straight line - in
line with the hip
l Clasp foot, then straighten trunk
upright
l Front foot must be well forward to
support the trunk weight and to knee
joint open - you may need to ‘creep’
the foot further forward
l If balance is poor, hold onto a chair
l Sag the hip forward and down into
the stretch
þ Hold the stretch for a few seconds
1.
l Vary the angle of the pull - either
keep heel close to buttock or further
away before moving hips forward this stretches either more of the
quadriceps or the hip flexors
2.
l Hold the foot with the opposite hand
3. Hold-Relax
l Press foot against the pull of the
hand, hold for 5 seconds
l Relax, move hip further forward or
bring heel closer to the buttock
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82
Anatomy
The Iliacus, Psoas Major,
Rectus Femoris, Tensor Fascia Lata, and the Sartorius
comprise the main group of
hip flexor muscles.
The Iliacus and Psoas Major
together form ‘Iliopsoas’. With
the origin fixed, the iliopsoas
flexes the hip joint by flexing
the femur on the trunk. With
the insertion fixed, the iliopsoas flexes the hip joint by
flexing the trunk on the femur.
The Psoas Minor is relatively
unimportant and often not
even present. It does not
cross the hip joint.
Sartorius flexes, externally
rotates and abducts the hip,
when the knee is flexed.
Tensor Fascia Lata flexes, internally rotates and abducts
the hip, and assists in knee
extension.
Iliacus
Psoas Major
Rectus Femoris
Tensor Fascia Lata
Sartorius
Psoas Minor
Stretching of the quadriceps
group is most important for
activities using the muscle stair climbing, walking up an
incline, squatting, getting up
Benefits
The hip flexors are used in and down from sitting, kicking,
activities where the leg is running, cycling.
flexed toward the pelvis (eg
stair climbing, walking or run- If there is a problem with the
ning, especially up an incline, patello-femoral joint (under
kicking) or where the pelvis knee-cap) the quadriceps is
is flexed toward the leg (ie often also tight, and should be
bringing the trunk forward - as stretched.
with sitting up from lying, abdominal curls)
These muscles become short Normal Mobility:
with excessive use without If hip, knee and back are kept
stretching, or from spending in a straight line, the heel
long periods in sitting where should reach close to the
the muscle is not taken buttock.
through full range regularly. Full range of knee joint flexion
Stretching the hip flexors is is 130-140 degrees, and of hip
important for many low back joint extension is 10-30 decomplaints, especially associ- grees, but the tension in the
ated with stiffness of the lum- Quadriceps will normally limit
full joint range.
bar spine.
Test for Shortness:
When lying supine on a table,
with the knees at the edge,
one knee then clasped
against the chest, and the
other leg hanging down, the
thigh should touch the table,
and the knee should maintain
a 90 degree angle.
In the above test, if the knee
extends it indicates shortness
of the Rectus Femoris, if the
thigh also abducts, the Ten- See Also:
sor Fascia Lata is also tight. Stretch No. 74 - Front Hip
If the thigh cannot lie on the StretchNo. 73 - Front Hip table, then Iliopsoas (which slide
does not cross the knee) is
tight.
In the standing position, shortness of the hip flexors is seen
as a lumbar lordosis with an
anterior pelvic tilt (the pelvis
is rolled forward/down).
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83
Quads-side lie
Stretches:
Quadriceps,
Rectus Femoris
Action:
l Clasp foot
l Pull thigh backward
l Keep knee in line with hip
þ Hold the stretch
Action - Details:
Variations:
l Lie on one side, with the knees bent
up level with the hips
l Clasp top foot, straighten trunk
l Draw thigh backward
l Keep knee in line with hip - make
sure it does not ‘scissor’ upward
l Prevent pelvis from tilting backward
by tightening low abdominals
l By keeping underneath leg bent up
to about 90 degrees at hip, the pelvis
is better stabilised than when the leg
is straight - the foot may rest against
a wall or chair
l Try to lie on the floor, resting head on
arm, so that the spine is straight
þ Hold the stretch for a few seconds
l Aim to feel the stretch in the middle
section of the thigh, where the main
bulk of the muscles are situated. If
the knee is flexed too tightly then the
stretch may be too focused on the
tendinous portion of the muscle
group near the patella.
1.
l Vary the angle of the pull - either
keep heel close to buttock or further
away before drawing the thigh
backward
2.
l If the knee is too uncomfortable with
the degree of flexion (bend), then
place a towel/strap around the ankle
& hold onto it when drawing the thigh
backward
3.
l The underneath leg may be straight
l Prevent pelvis from tilting backward
by tightening low abdominals
4. Hold-Relax
l Press foot against the pull of the
hand, hold for 5 seconds
l Relax, draw thigh further backward
1800 640 810
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83
Anatomy
The Quadriceps consists of 4
muscles: Rectus Femoris,
and Vastus Lateralis, Medialis and Intermedius.
The Rectus Femoris is the
long 2-joint muscle (extending
over the hip and knee). The Vastus Lateralis
Vastus group extend over the
knee joint only.
Vastus Intermedius
Vastus Medialis
These muscles extend
(straighten) the knee, and the
Rectus Femoris also flexes
(bends) the hip.
Sartorius flexes, externally
rotates and abducts the hip,
when the knee is flexed.
Rectus Femoris
Benefits
Stretching of the quadriceps
group is most important for
activities using the muscle stair climbing, walking up an
incline, squatting, getting up
and down from sitting, kicking,
running, cycling.
If there is a problem with the
patello-femoral joint (under
knee-cap) the quadriceps is
often also tight, and should be
stretched.
Sartorius
Test for Shortness:
When lying supine on a table,
with the knees at the edge,
one knee then clasped
against the chest, and the
other leg hanging down, the
thigh should touch the table,
and the knee should maintain
a 90 degree angle.
In the above test, if the knee
extends it indicates shortness
of the Rectus Femoris, if the
thigh also abducts, the Tensor Fascia Lata is also tight.
If the thigh cannot lie on the
Normal Mobility:
If hip, knee and back are kept table, then Iliopsoas (which
in a straight line, the heel does not cross the knee) is
should reach close to the tight.
buttock.
Full range of knee joint flexion
is 130-140 degrees, and of hip
joint extension is 10-30 degrees, but the tension in the
Quadriceps will normally limit
full joint range.
See Also:
Stretch No.84 - Quadriceps
Stretch No.82 - Quads-kneel
1800 640 810
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84
Quads-stand
Stretches:
Quadriceps,
Rectus Femoris
Action:
l Clasp foot with opposite
hand
l Draw knee backward
þ Hold the stretch
Action - Details:
Variations:
l In standing, place hand on chair or
wall for support
l Clasp foot with opposite hand, then
straighten trunk
l Draw thigh backward
l Prevent pelvis from tilting backward
by tightening low abdominals
þ Hold the stretch for a few seconds
1.
l Clasp foot with hand on the same
side and do the stretch
l Keep knee in line with hip - make
sure it does not ‘scissor’ out to the
side
2.
l If the knee is too uncomfortable with
the degree of flexion (bend), then
place a towel/strap around the ankle
& hold onto it when drawing the thigh
backward
3. Hold-Relax
l Press foot against the pull of the
hand, hold for 5 seconds
l Relax, draw thigh further backward
1800 640 810
www.torson.com.au
84
Anatomy
The Quadriceps consists of 4
muscles: Rectus Femoris, and
Vastus Lateralis, Medialis and
Intermedius.
The Rectus Femoris is the
long 2-joint muscle (extending
over the hip and knee). The Vastus Lateralis
Vastus group extend over the
knee joint only.
Vastus Intermedius
Vastus Medialis
These muscles extend
(straighten) the knee, and the
Rectus Femoris also flexes
(bends) the hip.
Sartorius flexes, externally rotates and abducts the hip,
when the knee is flexed.
Rectus Femoris
Benefits
Stretching of the quadriceps
group is most important for
activities using the muscle stair climbing, walking up an
incline, squatting, getting up
and down from sitting, kicking,
running, cycling.
If there is a problem with the
patello-femoral joint (under
knee-cap) the quadriceps is
often also tight, and should be
stretched.
Sartorius
Test for Shortness:
When lying supine on a table,
with the knees at the edge,
one knee then clasped
against the chest, and the
other leg hanging down, the
thigh should touch the table,
and the knee should maintain
a 90 degree angle.
In the above test, if the knee
extends it indicates shortness
of the Rectus Femoris, if the
thigh also abducts, the Tensor Fascia Lata is also tight.
If the thigh cannot lie on the
Normal Mobility:
If hip, knee and back are kept table, then Iliopsoas (which
in a straight line, the heel does not cross the knee) is
should reach close to the tight.
buttock.
Full range of knee joint flexion
is 130-140 degrees, and of hip
joint extension is 10-30 degrees, but the tension in the
Quadriceps will normally limit
full joint range.
See Also:
Stretch No.83 - Quadriceps side-lie
Stretch No.82 - Quads -kneel
1800 640 810
www.torson.com.au
85
Hamstrings
-stand
Stretches:
Hamstrings
Action:
lHips face forward
l Chest on thigh
l Move hips back
l Knee straightens
þ Hold the stretch
Action - Details:
l Stand with one leg placed on a chair/
low table in front of you, the other leg
facing forward in line with front leg
l The front leg should be bent rather
than straight
l Lean forward from the hips, keeping
the back as straight as possible
l Place chest on thigh
l Hold onto the chair/table
l You may have to hop back a little if
your back foot is in too close
l Move hips back, letting the knee
become straighter - think of pushing
the ischial tuberosity (‘sitting bone’ in
the pelvis) back & up. This adds
more emphasis to the upper
hamstrings
þ Hold the stretch for a few seconds
Variations:
1.
l Do the same stretch in all-4’s
2.
l Pull the foot & toes back toward you
to stretch the sciatic nerve - gently!
þ Hold the stretch for a few seconds,
release & repeat several times to
mobilise the neural structures
l Note: The hamstrings span the hip &
the knee. When the knee is bent
during the stretch there is more
emphasis put on the muscle bellies
in the middle to upper thigh rather
than the tendons at the knee (which
is the case with straight leg
stretching).
l Note: avoid stretching neural (nerve)
structures firmly or holding them on
stretch for more than about 3
seconds - they respond better to
being gently mobilised
2. Hold-Relax
l Do the stretch as described
l Inhale
l Push heel of foot down into the
resistance of the chair/table to
contract the hamstrings, hold for 5
seconds
l Relax, exhale, pull hips gently further
back into the stretch
1800 640 810
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85
Anatomy
The Hamstring group consists
of Biceps Femoris - long head,
Biceps Femoris - Short head,
Semimembranosus and
Semitendinosus. Apart from
Biceps Femoris - Short head,
they are all 2-joint muscles Biceps Femoris - long head
(cross over the hip & knee
joints). They bend the knee,
and extend hip.
Gluteus Maximus is the main
hip extensor.
Gastrocnemius is a 2-joint
muscle (it crosses the knee &
ankle joints), comprised of 2
heads (medial & lateral). It
plantar-flexes (‘points down’)
the ankle joint and assists in
knee extension. Its main function is push-off in walking.
Semitendinosus
The Sciatic Nerve is a wide
nerve trunk, which is the union of several nerve roots arising from the spinal cord. It
passes down though the buttock, under the Piriformis muscle, down the back of the
thigh, and branches into
smaller nerves near the knee.
Benefits
Improves the ability to reach
down to the floor, kick.
The Hamstrings become
shortened and tight with regular use, such as in running,
walking, and gym workouts.
The Sciatic Nerve & its
branches should be stretched
with low back problems or
stiffness ( it may be important
to consult a qualified health
professional if there are symptoms of numbness, tingling or
pain radiating down the leg).
1800 640 810
www.torson.com.au
Biceps Femoris - Short head
Semimembranosus
Gluteus Maximus
Gastrocnemius
Sciatic Nerve & Branches
Test for Length:
When checking for length in
the hamstrings the person
should be lying supine with the
other leg straight out on the
floor. The position of the pelvis should be maintained in
the neutral position - that is, it
does not tilt posteriorly when
the leg to be stretched is
raised. The knee should be
kept extended.
The leg should normally reach
90 degrees of hip flexion before a feeling of tension is felt.
If there is pain in the leg or
lumbar spine, or any sensations of paraesthesia (tingling,
numbness) then care must be
taken and a medical assessment is advisable.
Normal Mobility:
This stretch is a combination
of hip flexion, knee extension,
ankle dorsiflexion. Full range
of each of these joints is usually: hip flexion - 120-135 degrees when the knee is flexed,
and 90 degrees when the
knee is extended; knee extension - 10 degrees beyond neutral; ankle dorsiflexion - 15-20
degrees from neutral (when
the ankle is at 90 degrees to
the tibia). Due to the number
of joints involved, muscle and
neural tissues cannot be fully
stretched over all of them to See Also:
the full extents of the joint Stretch No.87 - Hamstrings- lying
Stretch No.85 - Hamstrings-stand
ranges.
86
Hamstrings-sit
Stretches:
Hamstrings,
Sciatic Nerve,
Gluteus Maximus,
Gastrocnemius
Cautions:
Sciatica
Precautions:
Stretch gently
Action:
l Lean forward from hips
l Keep back & knee straight
l Reach toward toes
þ Hold the stretch
Action - Details
Variations
l Sit with one leg straight out in front,
the other leg bent with the foot
against the inner thigh
l Slide hands down the leg as far as
comfortable
l Keep the back as straight as
possible, leaning forward from the
hips
l A common mistake is to round the
back whilst leaning forward - this
places more strain on the spine &
less emphasis on the hamstrings
l Reach toward the toes
þ Hold the stretch for a few seconds
1.
l Sit on a bolster placed acrossways
under your pelvis
l Lean forwarrd from the hips, grasp
the leg
l Slide hips gently backwards on the
bolster to increase the stretch
2.
l For either the stretch described or
Variation1., bend the knee, so you
reach the toes
3.
l Pull the foot & toes back toward you
to stretch the sciatic nerve - gently!
þ Hold the stretch for a few seconds,
release & repeat several times to
mobilise the neural structures
l Note: avoid stretching neural (nerve)
structures firmly or holding them on
stretch for more than about 3
seconds - they respond better to
being gently mobilised
4. Hold-Relax
l Do the stretch as described
l Inhale
l Push heel of foot down into the
resistance of the floor, hold for 5
seconds
l Relax, exhale, reach gently further
into the stretch
1800 640 810
www.torson.com.au
86
Anatomy
The Hamstring group consists
of Biceps Femoris - long head,
Biceps Femoris - Short head,
Semimembranosus and
Semitendinosus. Apart from
Biceps Femoris - Short head,
they are all 2-joint muscles Biceps Femoris - long head
(cross over the hip & knee
joints). They bend the knee,
and extend hip.
Gluteus Maximus is the main
hip extensor.
Gastrocnemius is a 2-joint
muscle (it crosses the knee &
ankle joints), comprised of 2
heads (medial & lateral). It
plantar-flexes (‘points down’)
the ankle joint and assists in
knee extension. Its main function is push-off in walking.
Semitendinosus
The Sciatic Nerve is a wide
nerve trunk, which is the union of several nerve roots arising from the spinal cord. It
passes down though the buttock, under the Piriformis muscle, down the back of the
thigh, and branches into
smaller nerves near the knee.
Benefits
Improves the ability to reach
down to the floor, kick.
The Hamstrings become
shortened and tight with regular use, such as in running,
walking, and gym workouts.
The Sciatic Nerve & its
branches should be stretched
with low back problems or
stiffness ( it may be important
to consult a qualified health
professional if there are symptoms of numbness, tingling or
pain radiating down the leg).
1800 640 810
www.torson.com.au
Biceps Femoris - Short head
Gluteus Maximus
Sciatic Nerve & Branches
Normal Mobility:
This stretch is a combination
of hip flexion, knee extension,
ankle dorsiflexion. Full range
of each of these joints is usually: hip flexion - 120-135 degrees when the knee is flexed,
and 90 degrees when the
knee is extended; knee extension - 10 degrees beyond neutral; ankle dorsiflexion - 15-20
degrees from neutral (when
the ankle is at 90 degrees to
the tibia). Due to the number
of joints involved, muscle and
neural tissues cannot be fully
stretched over all of them to
the full extents of the joint
ranges.
Semimembranosus
Gastrocnemius
Test for Length:
When checking for length in
the hamstrings the person
should be lying supine with the
other leg straight out on the
floor. The position of the pelvis should be maintained in
the neutral position - that is, it
does not tilt posteriorly when
the leg to be stretched is
raised. The knee should be
kept extended.
The leg should normally reach
90 degrees of hip flexion before a feeling of tension is felt.
If there is pain in the leg or
lumbar spine, or any sensations of paraesthesia (tingling,
numbness) then care must be
taken and a medical assessment is advisable.
See Also:
Stretch No.87 - Hamstringslying
Stretch No.85 - Hamstringsstand
87
Hamstrings
-lying
Stretches:
Hamstring,
Sciatic Nerve,
Gluteus Maximus,
Gastrocnemius
Cautions:
Sciatica
Precautions:
Stretch gently
Action:
l Draw leg toward chest
l Straighten leg
l Bend foot toward you
þ Hold the stretch
Action - Details
Variations
l Lie on your back with knees bent & a
bolster placed acrossways under the
pelvis (optional - this makes it easier
to reach the leg for tight individuals,
and adds a dynamic element to the
stretch)
l Bring one leg toward chest, keeping
it bent
l Hold onto the leg behind the knee
l Straighten leg until you feel a stretch
l If no stretch is felt, slide hands up the
leg as far as comfortable
l Bend the foot & toes back toward
you to stretch the sciatic nerve gently!
þ Hold the stretch for a few seconds
l Release the toes, and continue the
muscle stretch a little longer
1.
l Place the thigh actually against the
chest, holding it there before you
straighten the knee reach the toes
l Note: avoid stretching neural (nerve)
structures firmly or holding them on
stretch for more than about 3
seconds - they respond better to
being gently mobilised
l Note: The hamstrings span the hip &
the knee. When the knee is bent
during the stretch there is more
emphasis put on the muscle bellies
in the middle to upper thigh rather
than the tendons at the knee (which
is the case with straight leg
stretching).
2.
l Vary stretch by turning foot in or out
3. Hold-Relax
l Do the stretch as described
l Inhale
l Push back of knee or ankle away
from you into the resistance of your
hands or a towel
þ Hold for 5 seconds
l Relax, exhale, reach gently further
up the leg or pull leg closer to chest
1800 640 810
www.torson.com.au
87
Anatomy
The Hamstring group consists
of Biceps Femoris - long head,
Biceps Femoris - Short head,
Semimembranosus and
Semitendinosus. Apart from
Biceps Femoris - Short head,
they are all 2-joint muscles Biceps Femoris - long head
(cross over the hip & knee
joints). They bend the knee,
and extend hip.
Gluteus Maximus is the main
hip extensor.
Gastrocnemius is a 2-joint
muscle (it crosses the knee &
ankle joints), comprised of 2
heads (medial & lateral). It
plantar-flexes (‘points down’)
the ankle joint and assists in
knee extension. Its main function is push-off in walking.
Semitendinosus
The Sciatic Nerve is a wide
nerve trunk, which is the union of several nerve roots arising from the spinal cord. It
passes down though the buttock, under the Piriformis muscle, down the back of the
thigh, and branches into
smaller nerves near the knee.
Benefits
Improves the ability to reach
down to the floor, kick.
The Hamstrings become
shortened and tight with regular use, such as in running,
walking, and gym workouts.
The Sciatic Nerve & its
branches should be stretched
with low back problems or
stiffness ( it may be important
to consult a qualified health
professional if there are symptoms of numbness, tingling or
pain radiating down the leg).
1800 640 810
www.torson.com.au
Biceps Femoris - Short head
Semimembranosus
Gluteus Maximus
Gastrocnemius
Sciatic Nerve & Branches
Normal Mobility:
This stretch is a combination
of hip flexion, knee extension,
ankle dorsiflexion. Full range
of each of these joints is usually: hip flexion - 120-135 degrees when the knee is flexed,
and 90 degrees when the
knee is extended; knee extension - 10 degrees beyond neutral; ankle dorsiflexion - 15-20
degrees from neutral (when
the ankle is at 90 degrees to
the tibia). Due to the number
of joints involved, muscle and
neural tissues cannot be fully
stretched over all of them to
the full extents of the joint
ranges.
Test for Length:
When checking for length in
the hamstrings the person
should be lying supine with the
other leg straight out on the
floor. The position of the pelvis should be maintained in
the neutral position - that is, it
does not tilt posteriorly when
the leg to be stretched is
raised. The knee should be
kept extended.
The leg should normally reach
90 degrees of hip flexion before a feeling of tension is felt.
If there is pain in the leg or
lumbar spine, or any sensations of paraesthesia (tingling,
numbness) then care must be
taken and a medical assessment is advisable.
See Also:
Stretch No.86 - Hamstringssit
Stretch No.85 - Hamstringsstand
88
Outside Thigh
Stretches:
Tensor Fascia Lata,
Ilio-Tibial Band,
Lateral Hip Joint,
Gluteus Medius
Action:
l Lean hip into wall
l Side-bend trunk away
l Keep back knee straight
þ Hold the stretch
Action - Details
Variations
l Stand side-on to a wall, with hand or
forearm on it for support
l Place leg nearest the wall behind &
across - keep ankle bent to 90
degrees with toes facing forward
l Lean hip into wall
l Keep back leg straight
l Keep hip & trunk straight
l Side-bend trunk away
l Let forward knee bend
l Increase the stretch by taking back
leg further across
þ Hold the stretch for a few seconds
1.
l Stand upright with your hands at your
sides (no support)
l Step behind with the leg to be
stretched
l Slowly side-bend trunk away from
the leg to be stretched
l Either keep arms by sides, or rotate
trunk to point hands toward back foot
2.
l Place leg furtherest from the wall or
pole behind & across a little
l Hold onto the wall
l Move hip away from wall - lean your
weight into the hip & side-bend trunk
toward the wall
l Keep upper body in line with hips
3.
l Stand facing a stable object (e.g. rail,
chair or table)
l Place hands on it for support
l Place leg to be stretched behind &
across as far as comfortable
l Keep torso upright
1800 640 810
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88
Anatomy
Tensor Fascia Lata is a thick
muscle at the front lateral aspect of the upper thigh. It attaches to the Iliotibial Band a strong fibrous band on the
outside of the thigh which attaches to ths knee.
The Fascia Lata is the extensive deep fascia which covers
the gluteal region and the
thigh like a sleeve. It is thin on
the inside aspect and dense
on the outside, especially
where it forms the band down
the thigh.
The Gluteus Maximus forms
the main bulk of the buttock.
Three fourths of it, with the
Tensor Fascia Lata, insert into
the Iliotibial Band, so that the
distal (furthest) extent of the
Band serves as a conjoint tendon of these muscles. This
means that both of the muscles can influence the stability of the knee joint when it is
straight.
Only the upper fibres of Gluteus Maximus assist in abduction (and are thus included in
the stretch). The main actions
of the muscle are extension
and external rotation of the
hip.
Gluteus Medius has two parts:
the anterior and lateral fibres
abduct, internally rotate and
flex the hip, the posterior fibres
externally rotate the hip.
Gluteus Minimus abducts, internally rotates and flexes the
hip.
Tensor Fascia Lata
Gluteus Medius - Lateral View
Tensor Fascia Lata & Iliotibial
Band - Lateral View
Gluteus Maximus - Lateral View
Gluteus Minimus - Lateral View
track with a cambre. If this is
Maintains the position of the done regularly or for long pehip joint in neutral alignment riods, then stretching of these
between abduction and ad- structures is essential.
duction.
Normal Mobility:
The hip abductors and Iliotibial This stretch is one of hip adBand become shortened and duction. Full range of the hip
tight with leg length difference joint is 10-30 degrees of ad(on the shortened side), or duction. However the Tensor
with a habit of standing with Fascia Lata and its associweight mainly on one leg and ated Iliotibial Tract limit this
the pelvis swayed sideways range.
See Also:
(away from the short side).
This hip hitching pattern also
Stretch No.89 - Outside Thigh - kneel
occurs when there is weakness in the hip abductors on
the hitched side resulting in
tightness on the lower side, or
when one ankle excessively
pronates (rolls in - apparently
shortening the leg length)
more than the other.
Ankle pronation can occur
1800 640 810
when walking or running
www.torson.com.au
across a slope or on a road or
Benefits
89
Outside Thigh-kneel
Stretches:
Tensor Fascia Lata,
Ilio-Tibial Band,
Lateral Hip
Action:
l Side-bend & turn trunk away
from back leg
l Reach down & back
l Lean hip sideways into
stretch
þ Hold the stretch
Action - Details
Variations
l Kneel upright on the floor with one
leg forward, with the knee at a 90
degree angle
l Place arms towards the side of the
forward leg
l Side-bend & turn trunk away from
back leg
l Reach hands towards floor & aim
back towards the knee
l Keep back leg in line with front leg
l Keep hips facing the front
l Lean hip sideways into the stretch
þ Hold the stretch for a few seconds
1.
l Kneel upright on the floor with one
leg forward holding onto a stable
chair or table by the back leg side
l Lunge forward a little
l Place other hand on the forward hip
l Slowly side-bend & turn trunk away
from the chair or table
l Push hips across toward chair or
table into the stretch
l Keep back hip as straight as possible
1800 640 810
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89
Anatomy
Tensor Fascia Lata is a thick
muscle at the front lateral aspect of the upper thigh. It attaches to the Iliotibial Band a strong fibrous band on the
outside of the thigh which attaches to ths knee.
The Fascia Lata is the extensive deep fascia which covers
the gluteal region and the
thigh like a sleeve. It is thin on
the inside aspect and dense
on the outside, especially
where it forms the band down
the thigh.
The Gluteus Maximus forms
the main bulk of the buttock.
Three fourths of it, with the
Tensor Fascia Lata, insert into
the Iliotibial Band, so that the
distal (furthest) extent of the
Band serves as a conjoint tendon of these muscles. This
means that both of the muscles can influence the stability of the knee joint when it is
straight.
Only the upper fibres of Gluteus Maximus assist in abduction (and are thus included in
the stretch). The main actions
of the muscle are extension
and external rotation of the
hip.
Gluteus Medius has two parts:
the anterior and lateral fibres
abduct, internally rotate and
flex the hip, the posterior fibres
externally rotate the hip.
Gluteus Minimus abducts, internally rotates and flexes the
hip.
Tensor Fascia Lata
Gluteus Medius - Lateral View
Tensor Fascia Lata & Iliotibial
Tract
Gluteus Maximus - Lateral View
Gluteus Minimus - Lateral View
track with a cambre. If this is
Maintains the position of the done regularly or for long pehip joint in neutral alignment riods, then stretching of these
between abduction and ad- structures is essential.
duction.
Normal Mobility:
The hip abductors and Iliotibial This stretch is one of hip adBand become shortened and duction. Full range of the hip
tight with leg length difference joint is 10-30 degrees of ad(on the shortened side), or duction. However the Tensor
with a habit of standing with Fascia Lata and its associweight mainly on one leg and ated Iliotibial Tract limit this
the pelvis swayed sideways range.
See Also:
(away from the short side).
This hip hitching pattern also
Stretch No.88 - Outside Thigh
occurs when there is weakness in the hip abductors on
the hitched side resulting in
tightness on the lower side, or
when one ankle excessively
pronates (rolls in - apparently
shortening the leg length)
more than the other.
Ankle pronation can occur
1800 640 810
when walking or running
www.torson.com.au
across a slope or on a road or
Benefits
90
Front Toes
Stretches:
Toe Extensors,
Tibialis Anterior,
Anterior Ankle Joint
Action:
l Toes under
l Push ankle forward
þ Hold the stretch
Action - Details:
Variations:
l Stand on one leg with the other leg
slightly forward
l Turn the forward foot under to place
the toes & front of the forefoot on the
floor
l Slightly push ankle forward to create
a stretch
l Keep the weight on the back leg
þ Hold the stretch for a few seconds
l Vary the angle of the stretch by
turning the foot inwards or outwards
l Vary the area of the stretch by
moving the foot further forward or
back: When the ankle is further back
the toes can be tucked under further
to stretch the joints between the toes.
When the ankle is further forward the
‘knuckle’ joints at the base of the toes
and the front of the ankle joint can
better be stretched.
1.
l Sit on the front edge of a chair
l Place the foot back under the chair to
place the toes & front of the forefoot
on the floor
l Try to straighten the leg slightly
against the resistance of the floor to
create a stretch
l Vary the angle of the stretch by
turning the foot inwards or outwards
l Vary the area of the stretch by
moving the foot further forward or
back
2.
l Sit on a chair or on the floor with one
ankle resting on the opposite thigh
l Grasp the ankle with one hand & the
toes & forefoot with the other hand
l Pull the heel toward the calf to
plantar-flex the ankle
l Pull the top of the foot toward the hip
l Vary the area of the stretch by pulling
more on the forefoot or the toes
l Vary the angle of the stretch by
turning the foot inwards or outwards
1800 640 810
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90
Anatomy
Tibialis Anterior lies on the
outside aspect of the tibia.
Extensor Hallucis Longus and
Extensor Digitorum Longus lie
further laterally and deeper to
it. They all dorsi-flex the ankle joint and invert the foot.
The latter two muscles, with
Extensor Digitorum Brevis
Extensor Hallucis Brevis, act
to extend the toes.
Tibialis Anterior
Extensor Hallucis Longus
Extensor Hallucis Brevis
Benefits
Useful for tightness or stiffness in the front of the foot,
ankle or toes.
Normal Mobility:
Stretch can reach to the maximum of ankle joint mobility there is a feeling of compression at the back of the ankle
or tightness at the front.
The range of ankle plantarflexion is usually 30-50 degrees from neutral (when the
foot is at a right angle to the
tibia).
Functionally the range of toe
flexion at the MTP (metatarsophalangeal, or ‘knuckle’)
joints is usually not great flexion occurs mainly as a return to neutral from extension.
The full range may be 30-45
degrees.
Full range of toe flexion at the
Extensor Digitorum Longus
Extensor Digitorum Brevis
IP (interphalangeal or ‘toe’)
joints occurs in the exercise if
the ankle is drawn back and
the stretch is allowed to concentrate on these joints. The
range is 35-40 degrees at the
proximal (closer to the ankle)
IP joints, and 50-60 degrees
at the distal (furthest from the
ankle) joints.
See Also:
Stretch No. 94 - Front Shin
Stretch No. 92 - Outside Shin
1800 640 810
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91
Instep
Stretches:
Toe Flexors,
Plantar Arch
Cautions:
Knees
Precautions:
Keep weight forward
Action:
l Kneel on all fours
l Toes bent underneath
l Lower buttocks towards
heels
þ Hold the stretch
Action - Details:
Variations:
l Kneel on all fours
l Bend the ankles forward & tuck the
toes underneath
l Lower buttocks backward &
downward towards the heels
l You may feel a stretch in the toes &
sole of the foot already - you can
keep the hands on the floor for
balance
þ Hold the stretch for a few seconds
l If more stretch is needed, lean back
further & kneel upright - lift trunk to
vertical
l Stretch the feet & toes the other way
afterwards
1.
l Vary the angle of the stretch by
rolling the heel inwards or outwards
carefully
2.
l Move your weight more onto one
foot to increase the stretch
3.
l Sit on a chair or on the floor with one
ankle resting on the opposite thigh
l Grasp the ankle with one hand & the
toes & forefoot with the other hand
l Pull the toes backward (into
extension)
l Stabilise the ankle
4.
l Sit on the floor
l Pull the big toe backward toward the
ankle
l There should be 60-90 degrees of
extension
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91
Anatomy
Stretches the toe flexors and
plantar arch, as well as the
Achilles tendon.
Tibialis Posterior, Flexor
Digitorum Longus and Flexor
Hallucis Longus all invert (turn
in) the foot and assist in
plantar-flexion of the ankle.
Flexor Digitorum & Hallucis
Longus flex the toes (via long
tendons which cross underneath the sole of the foot to
each of the toes).
Tibialis Posterior also helps to
support the longitudinal arch
of the sole of the foot.
Flexor Digitorum Brevis,
Flexor Digiti Minimi Brevis,
Flexor Hallucis Brevis, Plantar
Interosseous, Lumbricals, an
Quadratus Plantae are all involved in flexion of the toes
and provide intrinsic postural
support of the foot.
The plantar arch consists of
dense fascia that runs nearly
the entire length of the foot,
from the calcaneus to each
toe. Underlying the fascia are
strong ligaments that, with the
bony arrangement of the foot,
create a structural vault or
arch within the foot.
Benefits
Useful for tightness in the sole
of the foot, and for conditions
of plantar fasciitis (‘bruised
heel’) and ‘Shin Splints” (pain
along the lower inner border
of the tibia).
Flexor Digitorum Brevis
Flexor Digitorum Longus
Flexor Hallucis Brevis
Flexor Digitorum Longus
Flexor Digiti Minimi Brevis
Plantar Interosseous
Adductor Hallucis
Quadratus Plantae
Normal Mobility:
Stretch can reach close to the
maximum of ankle joint mobility - there may be a feeling of
tightness or compression at
the front of the ankle.
The calf muscle tension will
mainly check the range of ankle movement. This angle of
dorsiflexion is usually 20 degrees from neutral (when the
foot is at a right angle to the
tibia).
The toes should flex to between 54 to 73 degrees.
The plantar arch - fascia and
ligaments - should be
stretched to a feeling of tightness.
Lumbricals
Abductor Digiti Minimi
Abductor Hallucis
See Also:
Stretch No. 98 - Instep/Calf
Stretch No. 96 - Deep Calf
Stretch No. 97 - Achilles
1800 640 810
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92
Outside Shin
Stretches:
Peroneals,
Lateral Ankle Joint
Precautions:
Use folded towel around foot if unable
to reach
Action:
l Turn foot inward using hand
l Keep knee pointing up
þ Hold the stretch
Action - Details:
Variations:
l Sit on the floor with one leg straight
out in front of you
l Place the heel of the other leg in
towards your groin or against the
inner thigh near the knee
l Lean froward from the hips
l Place your hand on the top/outer
aspect of the foot
l Turn the foot inward (invert the ankle
& foot)
l Keep knee pointing up - you may
wish to prevent it from rolling inward
by supporting it with your foot or toes
against the inner knee
l Be careful not to strain to reach the
foot if you are not flexible enough in
the hamstrings - wrap a towel or
strap around the foot, hold the ends
of it, & use that to move your foot
þ Relax into the stretch & hold for a
few seconds
Note: This stretch includes the Common
Peroneal Nerve. As with all neural
structures, it is important to stretch
1.
l Sit on the floor or a chair with the foot
to be streched placed over the
opposite knee
l Grasp the ankle, & grasp the front of
the forefoot
l Turn the foot inward
l This does not stretch the Common
Peroneal Nerve
2.
l Lie on your back on the floor with the
knees bent
l Lift one leg to stretch the hamstrings
(see No. 87)
l Grasp the forefoot & turn it inward you can use the opposite hand only,
or both hands
l This also stretches the Common
Peroneal Nerve
1800 640 810
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92
Anatomy
This exercise actively
stretches Peroneus Longus,
Brevis and Tertius, which lie
on the outside aspect of the
lower leg. Longus attaches to
the base of the 1st toe and the
bone above it (the tendon
wraps under the foot), and
Brevis and Tertius attach to
the base of the 5th toe.They
all evert (turn out) the foot.
Longus and Brevis assist in
plantarflexion of the ankle,
and Tertius assists in dorsiflexion.
The action of the exercise recruits the long toe flexors
(Flexor Hallucis Longus and
Flexor Digitorum Longus) and
Tibialis Anterior and Posterior.
The Common Peroneal Nerve
arises from arises from a
branch of the sciatic nerve. It
passes obliquely forward over
the neck of the fibula, crossing underthe fibres of the Peroneus Longus muscle. Pressure applied to this point is
considered dangerous as it
may lead to paralysis of the
nerve. It then branches into
Superficial and Deep nerves.
Peroneus Longus - lateral view
Extensor Digitorum Longus
Common Peroneal Nerve &
branches - anterior view
Extensor Digitorum Brevis
Tibialis Anterior
Benefits
Useful for tightness at the
outer aspect of the lower leg.
Especially useful for tension in
the Common Peroneal Nerve
structures.
Normal Mobility:
Stretch can reach to the maximum of ankle joint mobility there is a feeling of stretch at
the back of the outside of the
ankle. Usually the tension in
the muscles and neural structures in the outer aspect of the
lower leg will limit the stretch.
The Peroneal nerve is put on
tension with ankle inversion
(inward roll).
See Also:
Stretch No. 93 - Ankle Roll
1800 640 810
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93
Ankle Roll
Stretches:
Lateral Ankle Joint,
Peroneals
Cautions:
Lax ankle ligaments
Precautions:
Turn feet in slightly to keep stretch at
back of ankle
Action:
l Feet parallel, knees bent
l Roll to outside of ankles
l Keep knees pointing
forwards
þ Hold the stretch
Action - Details:
Variations:
l Stand with feet parallel
l Bend the knees a little - until the
knees just hide the toes from view
when you look down
l If necessary, place your hands on the
thighs to prevent knees from rolling
out
l Roll to the outside of the ankles
(invert or supinate the ankles)
l Use the muscles on the inside of the
shin (Tibialis Anterior & Posterior) to
do the work of rolling the ankles
l Keep knees pointing forwards
þ Hold for a few seconds
l Be careful not to relax into the stretch
passively using your body weight, &
letting the knees roll out
l The stretch should be felt at the back
of the outer aspect of the ankle
1.
l Focus on rolling one ankle at a time
Note: This exercise strengthens the
muscles on the inside of the shin (Tibialis Anterior & Posterior) as well as
stretches the lateral ankle & peroneall
muscles. It is excellent for retraining
stability & control of weak ankles.
1800 640 810
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93
Anatomy
This exercise actively
stretches Peroneus Longus,
Brevis and Tertius, which lie
on the outside aspect of the
lower leg. Longus attaches to
the base of the 1st toe and the
bone above it (the tendon
wraps under the foot), and
Brevis and Tertius attach to
the base of the 5th toe.They
all evert (turn out) the foot.
Longus and Brevis assist in
plantarflexion of the ankle,
and Tertius assists in dorsiflexion.
The action of the exercise recruits the long toe flexors
(Flexor Hallucis Longus and
Flexor Digitorum Longus) and
Tibialis Anterior and Posterior.
Benefits
Useful for tightness at the
outer aspect of the lower leg.
Especially useful for developing active control of ankle and
foot inversion (rolling in) - often weak after ankle injuries.
Peroneus Longus
Normal Mobility:
Stretch can reach to the maximum of ankle joint mobility there is a feeling of stretch at
the back of the outside of the
ankle.
The total range of ankle (calcaneal) inversion is usually 20
degrees from neutral. Neutral
position is considered to be
that point from which the calcaneus (heel) will invert twice
as many degrees as it will
evert.
The rolling out action actually
occurs at a combination of two
joints in the hindfoot - the talonavicular and subtalar joints
- collectively called the
talocalcaneonavicular joint.
Peroneus Brevis
See Also:
Stretch No. 92 - Outside Shin
1800 640 810
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94
Front Shin
Stretches:
Tibialis Anterior,
Anterior Knee & Ankle Joints
Cautions:
Knees, ankles
Precautions:
Place bolster under ankles instead of
feet
Action:
l Start forwards
l Bolster under feet
l Sit back towards heels
þ Hold the stretch
Action - Details:
Variations:
l Kneel on all-4’s with the toes pointing
back (ankles plantar-flexed) - keep
them in a straight line
l Place a bolster under the feet
(optional) - this elevates them &
increases the potential for stretch
l Lean hips backward & down to sit on
(or near) heels
þ Relax into the stretch & hold for a
few seconds
l Be careful not to overstrain the knees
or ankles, especially if you suffer
problems
l Roll your weight slightly to the left or
right to vary the stretch
1. Simpler Version
l Place a flattened bolster or folded
towel under the shins to support the
ankles - this is useful for very stiff
ankles which cannot fully plantarflex
to align with the shins
2.
l Start in a half-kneeling position with
one foot forward
l Place a bolster under the back foot
l Sit on (or near) heel
3.
l Increase the stretch in any of the
described versions by lifting forefoot
upwards
l Vary the stretch by grasping either
the inner or outer aspect of the toes
& forefoot
l This is especially useful for
preventing ‘shin splints’
4.
l Place a bolster under the knees
rather than the feet
l Adjust the thickness of the bolster to
create a sufficient stretch
5.
l Include more of the front of the thigh
in the stretch by leaning backwards
to extend the hips.
NB: only do this variation if there are
NO knee joint problems!
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94
Anatomy
Tibialis Anterior lies on the
outside aspect of the tibia.
Extensor Hallucis Longus and
Extensor Digitorum Longus lie
further laterally and deeper to
it. They all dorsi-flex the ankle joint and invert the foot.
The four extensors of the knee
are known collectively as the
Quadriceps Femoris muscle:
Vastus Lateralis, Vastus Intermedius, Vastus Medialis and
Rectus Femoris. The first
three muscles originate on the
femur and merge into the
quadriceps tendon, which attaches to the patella, and then
continue distally as the patellar tendon (or ligament). The
Rectus Femoris is a two-joint
muscle - it arises from the pelvis, above the hip joint, and
then merges into the quadriceps tendon with the other
muscles. It is not placed on full
stretch in this exercise because the hip is not extended.
Benefits
Useful for tightness or stiffness in the front of the lower
legs or shins, or ankles. Also
useful as a stretch for the front
of the lower thighs and knee
joints (provided the knee joints
can tolerate the stretch). It
places the patellar tendons on
stretch without the quadriceps
muscles working to keep the
patellae (knee caps) compressed against the femurs,
which can be uncomfortable.
Tibialis Anterior
Vastus Lateralis
Normal Mobility:
Stretch can reach to the maximum of ankle joint mobility there is a feeling of compression at the back of the ankle
or tightness at the front.
The range of ankle plantarflexion is usually 30-50 degrees from neutral (when the
foot is at a right angle to the
tibia).
Full range of knee joint flexion
is 130-140 degrees.
Stretch will be felt in the front
of the lower leg or thigh if there
is shortness in those muscles.
If Variation 5. is performed,
then Rectus Femoris will be
stretched, and there should be
a feeling of stretch in that
muscle because it crosses two
joints.
Extensor Hallucis Longus
Vastus Intermedius
Extensor Digitorum Longus
Vastus Medialis
See Also:
Stretch No. 90 - Front Toes
Stretch No. 92 - Outside Shin
Stretch No. 83 - Quads - sidelie
Stretch No. 84 - Quads - stand
Stretch No. 82 - Quads - kneel
1800 640 810
www.torson.com.au
95
Calf
Stretches:
Gastrocnemius
Action:
l Feet point forward
l Knee straight
l Lean forwards
l Push heel down
þ Hold the stretch
Action - Details:
Variations:
l Stand upright with the supporting leg
forward & leg to be stretched behind
l Place the feet so that they point
forward
l Keep the hip and knee in a straight
line
l Lean forwards keeping the back
knee straight
l Push the heel down to create a
stretch in the calf
l May use a wall to lean against
l Maintain the arch of the foot
þ Hold the stretch for a few seconds,
relaxing into it
1.
l Vary stretch by turning foot in or out this stretches both heads of the
gastrocnemius muscle
2.
l Try placing a book under the toes to
include stretching the toe flexors and
plantar arch
3.
l Stand upright 4 or 5 steps from a
wall
l Keep back leg straight and lean
against wall with back, hip, leg &
ankle in a straight line
l Start with back heel lifted
l Exhale, and push heel to the floor
þ Hold the stretch, and relax
1800 640 810
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95
Anatomy
Gastrocnemius is a 2-joint
muscle (it crosses the knee &
ankle joints), comprised of 2
heads (medial & lateral). It
plantar-flexes (‘points down’)
the ankle joint and assists in
knee extension. Its main function is push-off in walking.
Soleus lies deep to the Gastrocnemius and only plantarflexes the ankle joint.
These 2 muscles insert into
and form the Achilles Tendon,
which attaches to the heel
(calcaneus).
Plantaris (‘Monkey Muscle’) is
a small 2-joint muscle, which
functions in the same way as
the Gastrocnemius.
Gastrocnemius
Gastrocnemius - Lateral View
Soleus
Plantaris
Benefits
Useful for tight or sore calves
or Achilles Tendons after sport
- especially sports or activities
involving jumping, hopping,
leaping, landing from a height,
excessive push-off (as with
walking uphill), climbing.
Beneficial after an aerobic or
Step class.
Important for people who wear
high heels to stretch the
calves regularly.
Normal Mobility:
Stretch should reach to the
maximum of ankle joint mobility - there should be a feeling
of tightness or compression at
the front of the ankle.
See Also:
Stretch No. 95 - Deep Calf
Stretch No. 98 - Instep/Calf
Stretch No. 99 - Calf + Step
1800 640 810
www.torson.com.au
96
Deep Calf
Stretches:
Soleus,
Achilles Tendon
Action:
l Feet point forward
l Lower hips, bend knee
l Keep heel down
þ Hold the stretch
Action - Details:
Variations:
l Stand upright with supporting leg
forward & leg to be stretched behind
l Place the feet so that they point
forward
l Keep the knee and foot in a straight
line
l Lower hips, bend the back knee
downward over the toes
l Maintain arch of foot
l May use a wall for support
l Vary stretch by turning foot slightly in
or out, or aiming knee over the inner
or outer toes
1.
l Try placing a book under the toes to
include stretching the toe flexors and
plantar arch
l Or place toes against a step to bend
them backward
2.
l If a tightly folded towel is placed
along the lateral border of the back
foot, then the stretch will better
include Tibialis Posterior
l Make sure the knee is aimed over
the middle toes
3.
l If a tightly folded towel is placed
along the medial border of the back
foot, then the stretch will better
include Peroneus Longus & Brevis
1800 640 810
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96
Anatomy
Soleus lies deep to the Gastrocnemius and arises below
the knee from the posterior
surfaces of the tibia and fibula.
It inserts into and forms the
Achilles Tendon, with the
Gastrocnemius, which attaches to the heel (calcaneus).
It plantar-flexes the ankle joint.
Tibialis Posterior, Flexor
Digitorum Longus and Flexor
Hallucis Longus assist in
plantar-flexion of the ankle.
They all invert (turn in) the
foot. Flexor Digitorum &
Hallucis Longus flex the toes
(via long tendons which cross
underneath the sole of the foot
to each of the toes).
Tibialis Posterior also helps to
support the longitudinal arch
of the sole of the foot.
Peroneus Longus and Brevis
also assist in plantar-flexion of
the ankle, and evert (turn out)
the foot.
Between them they are important in stabilising the ankle
and foot when standing.
Soleus & Tendo-Achilles
Flexor Digitorum Longus
Tibialis Posterior
Peroneus Longus - lateral view
Flexor Hallucis Longus
Peroneus Brevis - lateral view
Benefits
Useful for tight or sore calves
or Achilles Tendons after sport
- especially sports or activities
involving jumping, hopping,
leaping, landing from a height,
excessive push-off (as with
walking uphill), climbing.
Beneficial after an aerobic or
Step class.
Useful for ‘Shin Splints” (see
Variation 2,)
Normal Mobility:
Stretch can reach to the maximum of ankle joint mobility there is a feeling of tightness
or compression at the front of
the ankle.
Usually tension in the calf will
check the range of ankle dorsiflexion - the angle is usually
20 degrees from neutral
(when the foot is at a right
angle to the tibia).
See Also:
Stretch No. 97 - Achilles
Stretch No. 95 - Calf
Stretch No. 98 - Instep/Calf
Stretch No. 99 - Calf + Step
1800 640 810
www.torson.com.au
97
Achilles
Stretches:
Achilles Tendon,
Soleus,
Posterior Ankle Joint
Cautions:
Knee
Action:
l Toes level with knee
l Lean hips backward & down
l Lower heel toward floor
l Keep shoulders forward with
pressure on thigh
þ Hold the stretch
Action - Details:
Variations:
l Kneel on all fours
l Place one foot forward, with the toes
level with the other knee
l Lean hips backward & down
l Lower heel toward floor
l Keep shoulders forward with
pressure on thigh
þ Hold the stretch for a few seconds
l It is not necessary to get the heel
onto the floor but to create a ‘balance
of forces’ - gently pushing down with
the heel & leaning forward with the
pressure on the knee
l Be careful not to overstrain the knee,
especially if you suffer knee
problems
1.
l Start in a half-kneeling position with
one foot forward, as described, but
with the buttock already touching the
heel
l Lean forward
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97
Anatomy
Soleus lies deep to the Gastrocnemius and arises below
the knee from the posterior
surfaces of the tibia and fibula.
It inserts into and forms the
Achilles Tendon, with the
Gastrocnemius, which attaches to the heel (calcaneus).
It plantar-flexes the ankle joint.
Tibialis Posterior, Flexor
Digitorum Longus and Flexor
Hallucis Longus assist in
plantar-flexion of the ankle.
They all invert (turn in) the
foot. Flexor Digitorum &
Hallucis Longus flex the toes
(via long tendons which cross
underneath the sole of the foot
to each of the toes).
Tibialis Posterior also helps to
support the longitudinal arch
of the sole of the foot.
Peroneus Longus and Brevis
also assist in plantar-flexion of
the ankle, and evert (turn out)
the foot.
Between them they are important in stabilising the ankle
and foot when standing.
Soleus & Tendo-Achilles
Flexor Digitorum Longus
Tibialis Posterior
Flexor Hallucis Longus
Flexor Hallucis Longus
Peroneus Brevis - lateral view
Benefits
Useful for tight or sore calves
or Achilles Tendons after sport
- especially sports or activities
involving jumping, hopping,
leaping, landing from a height,
excessive push-off (as with
walking uphill), climbing.
Beneficial after an aerobic or
Step class.
Useful for ‘Shin Splints” (see
Variation 2,)
Normal Mobility:
Stretch can reach to the maximum of ankle joint mobility there is a feeling of tightness
or compression at the front of
the ankle.
Usually tension in the calf will
check the range of ankle dorsiflexion - the angle is usually
20 degrees from neutral
(when the foot is at a right
angle to the tibia).
See Also:
Stretch No. 96 - Deep Calf
Stretch No. 95 - Calf
Stretch No. 98 - Instep/Calf
Stretch No. 99 - Calf + Step
1800 640 810
www.torson.com.au
98
Instep/Calf
Stretches:
Toe Flexors,
Soleus,
Achilles,
Plantar Arch
Action:
l Place toes against wall
l Heel on ground
l Push knee toward wall
þ Hold the stretch
Action - Details:
Variations:
l Stand with the toes bent back
against a wall or step
l Keep the heel on the floor & bend
the ankle back
l Push knee towards wall, letting it
bend
l You may need to lean towards the
wall slightly too
þ Hold the stretch for a few seconds
l Stretch the feet & toes the other way
afterwards
1.
l If front knee is kept straight, the
gastrocnemius muscle is included in
the stretch
l Keep the back straight & lean
forward
2.
l Create a stretch on the outer border
of the sole and lower leg by placing
outer toes against wall and turning
foot in
l Keep knee straight & lean towards
wall
3.
l Vary the stretch by turning the foot in
then out
l Vary the emphasis on the toes or the
instep (plantar arch) by moving the
toes closer to or further from the wall
4.
l Stand with one leg slightly in front of
the other
l Place your weight onto the ball of the
foot
l Press downward to create a stretch
in the toes & instep
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98
Anatomy
Stretches the toe flexors and
plantar arch, as well as the
Achilles tendon.
Tibialis Posterior, Flexor
Digitorum Longus and Flexor
Hallucis Longus all invert (turn
in) the foot and assist in
plantar-flexion of the ankle.
Flexor Digitorum & Hallucis
Longus flex the toes (via long
tendons which cross underneath the sole of the foot to
each of the toes).
Tibialis Posterior also helps to
support the longitudinal arch
of the sole of the foot.
Soleus arises below the knee
from the posterior surfaces of
the tibia and fibula and inserts
into and forms the Achilles
Tendon, with the Gastrocnemius, which attaches to the
heel (calcaneus). It plantarflexes the ankle joint.
Flexor Digitorum Brevis,
Flexor Digiti Minimi Brevis,
Flexor Hallucis Brevis, Plantar
Interosseous, Lumbricals, an
Quadratus Plantae are all involved in flexion of the toes
and provide intrinsic postural
support of the foot.
Benefits
Useful for tight or sore calves
or Achilles Tendons after sport
- especially sports or activities
involving jumping, hopping,
leaping, landing from a height,
excessive push-off (as with
walking uphill), climbing.
Also useful for conditions of
plantar fasciitis (‘bruised heel’)
and ‘Shin Splints” (pain along
the lower inner border of the
tibia).
Flexor Digitorum Brevis
Flexor Digitorum Longus
Flexor Hallucis Longus
Flexor Digiti Minimi Brevis
Flexor Hallucis Brevis
Soleus
Normal Mobility:
Stretch should reach to the
maximum of ankle joint mobility - there should be a feeling
of tightness or compression at
the front of the ankle.
The calf muscle tension will
mainly check the range of ankle movement. This angle of
dorsiflexion is usually 20 degrees from neutral (when the
foot is at a right angle to the
tibia).
The toes should flex to between 54 to 73 degrees.
The plantar arch - fascia and
ligaments - should be
stretched to a feeling of tightness.
Tibialis Posterior
Plantar Interosseous
Lumbricals
Quadratus Plantae
See Also:
Stretch No. 95 - Calf
Stretch No. 96 - Deep Calf
Stretch No. 97 - Achilles
Stretch No. 99 - Calf + Step
1800 640 810
www.torson.com.au
99
Calf + step
Stretches:
Gastrocnemius,
Soleus
Action:
l Balls of feet on edge of step
l Lower heels
l Both together or one at a
time
l Try with knees slightly bent
þ Hold the stretch
Action - Details:
Variations:
l Stand on the edge of a step with the
balls of the feet
l Hold on to a rail, wall or post for
support
l Start with back heels lifted
l Exhale, and lower heels towards the
floor
l Keep the back straight
þ Hold the stretch for a few seconds,
relaxing into it
1.
l Vary stretch by turning heels in or out
- this stretches both heads of the
gastrocnemius muscle
2.
l Stretch one leg at a time
3.
l Stretch one leg at a time, but allow
the knee to bend so that the
emphasis in the stretch is the soleus
muscle & Achilles tendon
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Anatomy
The calf is comprised of the
Gastrocnemius and Soleus
muscles. Plantaris is not part
of the bulk of the calf as it is
situated behind the knee, and
attaches to the heel via a long
thin tendon.
The Gastrocnemius has two
heads. It arises above the
knee from the posterior aspects of the femur and the
knee joint capsule, and attaches to the heel (calcaneum) by the Achilles tendon.
The Soleus arises below the
knee from the posterior surfaces of the tibia and fibula,
and also forms the Achilles
tendon, with the Gastrocnemius.
All of these muscles plantar
flex the ankle. Gastrocnemius
and Plantaris also assist in
flexion of the knee. Between
them they are important in stabilising the ankle and knee
when standing.
Benefits
Useful for tight or sore calves
or Achilles Tendons after sport
- especially sports or activities
involving jumping, hopping,
leaping, landing from a height,
excessive push-off (as with
walking uphill), climbing.
Beneficial after an aerobic or
Step class.
Gastrocnemius
Gastrocnemius - Lateral View
Soleus
Plantaris
Normal Mobility:
Stretch should reach close to
the maximum of ankle joint
mobility - there should be a
feeling of tightness or compression at the front of the
ankle or tension in the calf.
The full range of ankle dorsiflexion is 20 degrees from
neutral (standing posture).
See Also:
Stretch No. 95 - Calf
Stretch No. 96 - Deep Calf
Stretch No. 98 - Instep/Calf
Stretch No. 97 - Achilles
1800 640 810
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Stretches matched to muscle groups
1800 640 810
www.torson.com.au
Front
(Anterior)
NECK
0-4
Back
(Posterior)
NECK
5-9
SHOULDERS
SHOULDERS
10 - 14
15 - 19
SHOULDERS/ CHEST
SHOULDERS -
UPPER
20 - 24
25 - 29
CHEST
UPPER BACK
30 - 34
35 - 39
ARMS
ARMS
40 - 44
45 - 49
GENRALTRUNK
GENRAL BACK / SPINE
50 - 54
55 - 59
ABS
LOWER TRUNK
LOW BACK
60 - 64
65 - 69
HIPS
PELVIS / BUTTOCKS
70 - 74
75 - 79
THIGHS
THIGHS
80 - 84
85 - 89
LOWER LEG / FOOT
LOWER LEG / FOOT
90 - 94
95 - 99