Daily Stretch Routine

Chest stretch

Lock your hands together behind your back and push your hands backwards, whilst pushing your chest forwards.

Roll your shoulders back and down as you feel the stretch over the front of your chest and shoulders.

Upper body standing roll

Breathe in and roll your head and upper chest downwards from the top of your spine by bringing your chin towards your chest opening your neck. Curl into yourself, gathering your tummy allow your arms and shoulder blades hang freely on either side.

Calf stretch

Stand facing a wall, a pole or other support. Place both hands on the wall at chest level. Put one foot behind you and keep that foot flat on the floor. Bend your other knee and lean in towards the wall.
Repeat on the opposite side.

Posterior Deltoid Stretch

Bring your symptomatic arm across the front of your chest. Place your other hand above the elbow and apply a gentle pressure, pulling your arm towards your chest. Hold this position whilst you feel the stretch across the top and back of the shoulder.

Good mornings

Stand with your feet shoulder-width apart and place your arms behind your head. Tilt the pelvis so that you push your tail bone out, and tighten the abdominal muscles. Lean forward as you keep your weight in the heels, pushing your hips directly back behind you. It is vital you keep the weight in your heels keep your spine completely straight.

X hamstring stretch

Stand with one leg crossed over the front of the other. The front leg will be the one most stretched. Keeping your back straight tip forwards from your hips pushing your buttocks out behind you. Hold this position and keep your back straight as your return back up to the standing position. (Note; this is a softer version of the hamstring stretch exercise that reduces load on the lower back).

Hip adductor stretch

Take a large step out to the side and keep both feet flat on the floor with the toes slightly turned out. Shift your weight to one side, bending this knee. You will feel a stretch down the inside of the thigh on the straight leg. Hold this position.

Rhomboid / trap stretch

Clasp your hands together and hold them in front of your body. Push your arms as far forward as you can whilst rounding your shoulder blades. Gently drop your chin down to your chest. Hold this position while you feel a stretch between your shoulder blades.

Lateral trunk stretch

Stand with your feet shoulder width apart and place one hand on your hip. Extend the other hand into the air, leaning over to the side while you increase the stretch by pushing your hips in the opposite direction. Hold this position before you repeat on the other side.

Triceps stretch

Put one hand in the air, and then lower it behind your head between your shoulder blades. With your other hand, pull your elbow in towards your head.
You should feel this stretch down the back of your upper arm.

Hamstring stretch

Place the foot of your affected leg onto a chair or step. Keep your knee straight and foot pointing ahead.

Keeping your back straight, tip forwards from your hips, pushing your buttocks out behind you until you feel a stretch down the back of your thigh.

Hold this position.

Soleus Stretch

Start in a standing position, holding on to a wall for support.
Step the affected leg backwards. Keeping the toes pointing forwards, bend the front leg, moving your body in this direction. Hold this position and allow the back knee to soften, your heel may come up a little.
You should feel this stretch lower down in the calf near the tendon