Exercises 

Click the body regions below to be taken to pictures and videos of exercises for that particular area! 

WARNING - please do not attempt any exercise that has not been demonstrated or given. These images are for demonstration purposes only.

 

Neck

1. Chin Tucks

3b. Masseter inhibition. 

 

This is great for anyone who gets headaches/clenches their jaw/grinds teeth.

 

To do: Clench jaw and feel the muscles at either side of the face pop out. Unclench and hold into different parts of this muscle. It's quite painful to begin with but gets easier and relaxes the whole jaw!

2. Neck Mobilisations

3. Scalene Stretch

 

Shoulders

4. Rhomboid & Rotator Cuff Stretch

7. Shoulder traction

 

For this stretch you will need to stand next to a table and hold around the lip of the edge of the table. This is for SUPPORT only, DO NOT PULL. Then gently lean away from the table for about 30 secs. You can tilt your head away also to increase the stretch. This separates the joint space between the shoulder joint, the acromio clavicular joint next to the shoulde and produces a stretch all the way along the neck, shoulder and arm, whilst decompressing the troublesome joint. 

 

I would advise to do this on both sides to keep yourself equal. Remember, do not pull up on the table. This is a gentle stretch. 

5. Door frame/pec stretch - hold for 30 secs, repeat 3-5x

6. Tricep Stretch - hold for 30 secs, repeat 3-5x

 

Ribs & Mid-back

8. Figure of 8's - hug into yourself, move your elbows in a pattern of 8. Focus the movement to your mid-back. This one is great after a lot of computer work or driving!

9. Cat Stretch - hold for 30 secs, repeat 3-5x.

 

Imagine a piece of string attached to your mid-back being pulled towards the ceiling. Anyone who works at a desk will probably benefit from doing this daily!

10. Side-bend, hold for 10 seconds, deepen the stretch by taking a breath in, on your out breath stretch further. You can do this stretch with or without your arm. Using your arm increases the stretch. 

 

Elbow, Wrist & Hand 

11. 

12.

13.

14.

 

If you have suffered with repetitive strain injuries, you may need to move your wrist in different ways whilst also strengthening the strained and fatigues muscles! A gyroscope is an easy way to achieve this. Have a google online - you can get them really cheap on Amazon!

 

15.

Low Back & Pelvis  

16.

17.

18.

19. The Plank - keep the back straight throughout. Hold for as long as you can. Gradually you will be able to hold for greater periods of time. 

20. Knee hugs - hold for 30 secs to 1min, repeat 3-5x

 

21. Adductor stretch - hold for 30 secs, repeat 3-5x on both sides. Remember not to "bounce" the stretch and try to deepen the stretch each time.

Upper Leg  

22. Hamstring stretch - hold for 30 secs to 1min, repeat 3-5x on both sides. 

23. Quad stretch - hold for 30 secs to 1min, repeat 3-5x on both sides. 

 

Knee & Lower Leg

24. This exercise is great to improve quad strength.

25. Similar to 24, but this time you are squeezing either a ball or pillow, which also improves inner-thigh strength to stabilise the knee.

26. Turn your foot inward whilst doing this exercise to improve inner quad strength.

27. You can do this on any step in your house, gently let your heel over-hang the step, gradually increasing the amount. This is great for plantarfasciitis and calf problems. Do both sides, hold for 30 secs, repeat 3-5x. Remember not to "bounce" the movement. 

28. Again turn in your foot and SQUEEZE your quad throughout the movement.

 

Foot & Ankle

29. Foot articulation and strengthening. Try to use different areas of your foot to imrpove the range and the strength. You can do this whenever, with/without a towel.

30. This gives a few ideas for rehabilitating a strained ankle. The more of these you do, the better. 

 

For the one foot balance, I would suggest starting off with this for the first couple of weeks after the injury. Gradually as strength increases, try to then go on to your tip-toes! This is an easy one to fit in whilst you brush your teeth!

07375 566 841

The Orchard, Town Street,

Horsforth, LS18 5BL

www.orchardleeds.co.uk

© 2019 Caroline Clifford-Smith.

Horsforth osteopathy registered by the GOsC
Horsforth osteopathy registered by the GOsC
Horsforth osteopathy, member of the institute of osteopathy