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Gravity Controlled Adductor Stretch

therapyroom1 picture of a patient standing and legs apart

Many people who have tight hamstrings (back of the thigh) will have tight inner thigh or adductor muscles too; they are linked. The adductors are needed to help you walk or run straight. This is a great stretch that you can do to stretch your inner thigh and it requires very

Kneeling Spinal Roll

therapyroom1 picture of a man kneeling and rolling a gym ball

The spinal roll is a perfect exercise for the upper back and shoulders as well as the lower back too. Level – Intermediate Equipment – Gymball, (floor mat optional) Exercise Kneel upright with the ball in front of you Place your hands flat on top of the ball Tuck your chin in to

Standing Roll Back

therapyroom1 picture of man bending over and rolling gymball back towards himself

The Standing roll back is a great exercise that we at Therapyroom1 use to help people who have tight hamstrings and back pain stretch easier. This exercise is something that most medical manual therapy disciplines can make use of i.e. physiotherapy, sports therapy and podiatry. Level – Intermediate Equipment – Gym Ball Exercise

Kneeling Side Stretch with a Gym Ball

therapyroom1 picture of a woman doing a side stretch over a gym ball

This is a perfect side exercise for everyone, it can be used in the rehabilitation of the hip before and after surgery or in patients who need to stretch the muscles and tendons at the side of the hip. This rehab exercise is also great for stretching the intercostal muscles

Side Lying Quad Stretch

Therapyroom1 advanced rehab exercise to stretch the quads using a gym ball

Level – End stage/Return to sport Equipment Gym ball, Wall Exercise Stretch out the front of your thigh Kneel upright with the ball pressed firmly against your thigh and hip. Lie sideways over the ball, sliding the knee closest to the ball slightly outwards for comfort, with your top arm resting over the

Armchair Exercise – Hip & Knee Raise

Therapyroom1 picture of a man sitting and raising his knees to chest

The hip and knee raise is a fantastic way in which you can keep all your lower limbs moving, especially if you are disabled, elderly or someone who does very little exercise. You might find it hard at first due to inactivity but once you get the hang of it you

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