Flexibility (Muscles)
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View progressive stretches designed by Physiotherapists to improve flexibility for each muscle group:
Abdominals(Main muscles involved: Rectus Abdominis, Internal Oblique, External Oblique, Transversus Abdominis) The following abdominal stretches are designed to improve the flexibility of the abdominal muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. To begin with, the abdominal stretches should be held for 5 seconds and…Biceps(Main muscles involved: Biceps Brachii, Brachialis, Coracobrachialis, Brachioradialis) The following bicep stretches are designed to improve the flexibility of the biceps muscle (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. To begin with, each stretch should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain…Calf(Main muscles involved: Gastrocnemius, Soleus, Tibialis Posterior) The following calf stretches are designed to improve the flexibility of the calf muscles (Figure 1). You should discuss the suitability of these calf stretches with your physiotherapist prior to commencing them. To begin with, the calf stretches should be held for 15 seconds and repeated 4 times at a…Deltoid(Main muscles involved: Deltoid, Rhomboids, Trapezius, Rotator Cuff) The following deltoid stretches are designed to improve the flexibility of the deltoid muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. To begin with, the deltoid stretches should be held for 15 seconds and repeated 4 times…Gluteals(Main muscles involved: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Piriformis, Obturator Internus, Tensor Fascia Lata, Gemelli superior and inferior) The following gluteal stretches are designed to improve flexibility of the gluteal muscles (figure 1). You should discuss the suitability of these gluteal stretches with your physiotherapist prior to commencing them. To begin with, the gluteal stretches should be…Groin (Adductors)(Main muscles involved: Adductor Longus, Adductor Brevis, Adductor Magnus, Pectineus, Gracilis) The following groin stretches are designed to improve the flexibility of the groin muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. To begin with, the groin stretches should be held for 15 seconds and repeated…Hamstrings(Main muscles involved: Hamstrings – Biceps Femoris, Semitendinosus, Semimembranosus) The following hamstring stretches are designed to improve the flexibility of the hamstring muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. To begin with, the hamstring stretches should be held for 15 seconds and repeated 4 times…Hip Flexors (Psoas)(Main muscles involved: Psoas Major, Psoas Minor, Iliacus, Rectus Femoris, Pectineus, Tensor Fasciae Lata) The following hip flexor stretches are designed to improve the flexibility of the hip flexor (psoas) muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. To begin with, the hip flexor stretches should be…Iliotibial Band (ITB)(Main muscles Involved: Iliotibial Band (ITB), Tensor Fasciae Lata (TFL), Gluteus Maximus, Quadratus Lumborum, External Obliques, Internal Obliques) The following ITB stretches are designed to improve the flexibility of the ITB and TFL muscle (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. To begin with, the ITB…Latissimus Dorsi(Main muscles involved: Latissimus Dorsi, Pectorals, Triceps, Obliques) The following latissimus dorsi stretches are designed to improve flexibility in the latissimus dorsi muscle (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. Generally, you should choose one or two latissimus dorsi stretches that feel comfortable for you…Pectorals(Main muscles Involved: Pectoralis Major, Pectoralis Minor, Subscapularis, Serraturs Anterior, Anterior Deltoid) The pectoral stretch is designed to improve the flexibility of the pectoral muscles (figure 1). You should discuss the suitability of this exercise with your physiotherapist prior to commencing it. To begin with, the stretch should be held for 15 seconds and repeated…Quadriceps(Main muscles Involved: Quadriceps – Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis) The following quad stretches are designed to improve the flexibility of the quadriceps muscle (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. To begin with, the following quad stretches should be held for…Rhomboids (Mid Back)The following rhomboid stretches are designed to improve the flexibility of the rhomboid muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. To begin with, the exercises should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally…Rotator Cuff(Main muscles involved: Infraspinatus, Supraspinatus, Teres Minor, Subscapularis) The following rotator cuff stretches are designed to improve the flexibility of the rotator cuff muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. To begin with, the rotator cuff stretches should be held for 15 seconds and…Triceps(Main muscles Involved: Triceps Brachii, Latissimus Dorsi, Teres Major) The following triceps stretch is designed to improve the flexibility of the triceps muscle (figure 1). You should discuss the suitability of this exercise with your physiotherapist prior to commencing it. To begin with, the stretch should be held for 15 seconds and repeated 4 times…
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