Back to Normal

All mobile massage has been reinstated. I notice that I’ve started to treat a lot of non sports injuries (lower back pain, calf pain etc. I wonder if this is a consequence of lockdown.

Foam Roll Of The Week

First day back open today (not mobile unfortunately) new pricing £30 to attend in Juniper Green £36 mobile (club discounts still apply).

Following on from last week’s two adductor stretches here’s the corresponding Foam Roll

Adductor

Lie face down on the floor resting on your elbows, your right leg straight behind you, the left leg bent at the Hip and knee, rotated outward. Lift the left leg and place the inner thigh on the foam roller (as above). Slowly push your body up and down to roll the inner thigh.

Check out my Personal Trainer website for the corresponding Strengthening Exercise

Stretch Of The Week; Long Adductors

Adductors: Long

  • Sit on the floor, your trunk vertical and your legs fully extended in front of you. Bending your knees bring your feet together, sole to sole, and towards your groin.
  • Then take your straight legs as wide apart as you can.
  • From this position gently bend over from your hips, lowering your hands to the floor and pushing them forward in front of you.
  • Check out my Personal Training Website for Strengthening Exercise of the Week

Stretch of the Week: Adductors

 

Adductor (and Transverse Adductors)

Adductors are situated on the inside of your thighs. There are two types, those muscles that cross the hip and the knee joint are the long adductors, and those that only cross the hip joint are the short adductors.

Adductor: Short

  • Sit on the floor, your trunk vertical and your legs fully extended in front of you. Bending your knees bring your feet together, sole to sole, and towards your groin.
  • Wrap your hands around your midfoot, pulling your feet in closer. Concentrate on gently lowering your knees towards the ground with each out-breath.
  • Keep your trunk tall throughout. Check out the relevant Strengthening Exercise on my Personal Training Website.

Stretch Of The Week

Foam Role Your Glutes (yes its a Foam Roll of the week this week)

With the foam roller resting underneath both your glutes, bring your right leg up and rest your right ankle above your left knee.  Roll slightly onto the side of your right hip, roll your right glute.  Swap position and roll your left leg.

Check On Strengthening Exercise of the Week on my Personal Training Website

Stretch Of The Week

As Promised this weeks Stretch is for the Soleus (the muscle leading to the Achilles Tendon). For Achilles Tendonitis first Straight leg calf stretch then this one.

Calf Bent Leg Stretch: Soleus

  • Always perform this stretch after the straight leg calf stretch, the gastrocnemius must always be stretched before the soleus (bent leg stretch) as it’s the more powerful muscle.
  • Stand this time with your right knee slightly bent heel pushed down into ground. This time stretch will be felt at bottom of calf (soleus).
  • Progression: Stand in front of a low step. Forefoot on the step, heel on the ground, perform bent leg stretch in this position.

For more strengthening advice on Achilles Tendonitis go to the blog page on my Personal Training Site

Stretching Exercise

This is one of the stretches if you’re having Achilles Tendon issues. It loosens off the stronger Gastrocnemicus calf muscle. Next weeks stretch will loosen off the Soleus the deeper calf muscle.

Calf Straight Leg Stretch: Gastronemicus

  • Place your hands against a wall (or tree, if you are outside) at shoulder height.
  • Push your right leg out behind you, so that your ankle is fully extended, no bend in the knee (heel still pushed hard into the floor). You will feel the stretch in the top part of calf of the rear leg (gastrocnemius muscle).

The Strengthening Exercise to go with this (as part of the Alfredson Protocol, the only way to beat Achilles Tendinitis) is on my Personal Training page

Stretch Of The Week

UPPER ARM STRETCH (triceps)

Bend your right arm above your right shoulder, use your left arm to push your right elbow backwards towards your shoulder. The stretch should be felt in the underside of your upper right arm. I’m going to alternate between upper and lower body for the first few weeks.

Check out my Personal Training page for a strengthening exercise of the week related to this muscle group

 

Stretching Exercise Of the Week

Hi I’ll give you a stretch of the week most weeks. I’ll also on my other site TimDoylePersonalTrainer I’ll give you a Strengthening Exercise of the week. Check them both out

Stretch Of The Week

ITB Stretch

  • From your standard stance take your right leg around in front of your left leg, finishing across and parallel to it. Both feet planted firmly and flat on the floor.
  • Raise your left arm above your left shoulder. Next stretch out your left arm over and across your body to feel the stretch from hip to knee.
  • Keep both feet flatly planted on the ground throughout.