Hamstrings

So this week we’re looking at the most effective ways to stretch your hamstrings and why you might not be getting any closer to touching your toes with your current stretches.

Check back on Friday if your having hamstring issues and I’ll be showing you how to pummel them with the foam roller!

Give it a try and any questions let me know:)

 

Quads – Foam roll

Welcome to the first ever Foam Roll Friday (Have we established my love for alliteration yet?)!

I speak to so many clients who say they have a foam roller but they aren’t really sure what to do with it, so over the next few weeks I’ll be working round the body showing you the best ways to loosen the muscles off using the roller๐Ÿ˜Š

So dust off your roller, or find one in the gym and give this a try!

Gluteus Medius

This week we’re looking at strengthening the gluteus medius and I’ve got a rundown of 3 exercises you can add in to keep it happy

Try to do as many as you can and gradually increase the number you can do, when you lose the form and start tilting the hips back etc then you know you’ve exhausted the muscle. Do this daily and you should see a difference in your ITB issues

IT Band and Gluteus Medius

The ITB isn’t a muscle, it’s a sheet of fascia that runs up the side of the leg from knee to hip so it can’t be stretched. This is why some research is coming out saying it isn’t worth foam rolling the ITB, however I think it’s still worth it to break down any adherences in it but focus most of your energy (and pain threshold๐Ÿ˜ฌ) on easing out tension in the glutes.

Lower Leg Muscles

This week we’re looking at muscles of the lower leg. Usually the calves are King here and the other muscles don’t get a look in when you’re stretching/ foam rolling but they get tight too!

I see a lot of people who think they’ve injured their ankle, but if there wasn’t an incident where they hurt it it’s often tightness that’s pulling on the bones/ tendons causing pain. Ease out the tension and you’re sorted๐Ÿค—

Quads and Hip Flexors

This week we’re looking at stretching out the hip flexors and quads that give so many people problems (I’m looking at you runners, cyclists and office workers).

If you’re feeling a stretch without bringing the other knee up into the proposal stance then hang tight there, it’s more important to engage the glute to keep that pelvis tilted forward and feel the stretch!

Originally posted 13th Feb 2017