Post-massage stretches

Here you can find a full set of stretches to aid in your mobility and overall health. Click on the video links below to watch different stretching routines for the body. Each section shows you the muscle groups, which I’m sure you will remember from our session!

For a more comprehensive set of dynamic stretching exercises, please visit manvsweight.com (101 different stretches for the whole body).

Self care in between sessions

If you wish to get the very best outcomes from our sessions, then I would strongly advise purchasing this book: Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. You will find some great techniques for self-care in between our sessions and relieving your pain when you can’t get a session with me.

 

 

 

Neck

Movements that these stretches cover: lateral side-bending, rotation of the head, looking up/down.

Lateral side-bending (scalene muscles)

Rotation of the head (sternocleidomastoid muscle)

Side bending and rotation (upper trapezius muscle)

Tips for neck and shoulder pain

Tips for headaches and migraines

Shoulder

Movements that these stretches cover: bringing your shoulder/arm behind your body, bringing your shoulder/arm in front/across of your body, lifting your arm away from your body, rotating your arm behind your body.

Stretch the muscles in between the shoulder blades (the rhomboid muscle group)

Stretch the chest muscles (pectoralis major and minor)

Stretch the muscle that lifts your arm away from your body and above your head (supraspinatus and deltoid)

Stretch the muscle that rotates your arm to the back of your body (infraspinatus)

Tips for neck and shoulder pain

Tips for shoulder girdle pain

Back

Muscle groups: psoas major and minor, teres major, erector spinae group, multifidus, latissimus dorsi, iliocostalis lumborum, quadratus lumborum and intertransversarii group

Lower back stretches for the muscles that hold your spine upright (erector spinae muscle group)

Back stretch for your latissimus dorsi muscle (the wings on your back)

Lower back stretch for your deep abdominal muscles connecting to your lumbar spine (psoas and quadratus lumborum muscles)

Static stretches for back pain

Active isolated stretches (AIS) for low back pain

Arms and hands

Muscle groups: biceps and triceps, brachioradialis, brachialis, coracobrachialis, wrist flexors and extensors

Stretching for the biceps (front of the upper arm)

Stretching your triceps (back of the upper arm)

Stretching the muscles of the lower arm (flexors and extensors)

Tips for forearm, hand and wrist pain

Hips and buttocks

Muscle groups: gluteal group, piriformis, adductor magnus, tensor fasciae latae, gluteus maximus, medius and minimus

Stretch routine for the hips and psoas

Stretching for the piriformis (deep buttock muscle)

PNF stretches for your gluteal muscles

Tips for hip pain

Quadriceps, hamstrings, adductors and calves

Muscle groups: vastus lateralis, vastus medialis, vastus intermedius, rectus femoris, biceps femoris, semimembranosus, semitendinosus, adductors magnus, longus and brevis, gracilis, gastrocnemius, soleus, flexor hallucis longus, flexor digitorum longus and tibialis posterior

Effective stretching for your quadriceps (muscles at the front of your upper leg)

Top tips and a little anatomy about your hips and their effect on your hamstring

PNF stretching for your adductor muscles (muscles on the inside of your upper leg/thigh)

Stretches for the calf muscles

Tips for leg and knee pain

Jaw/Temporomandibular Joint

Jaw Pain / Temporomandibular Joint Disorder Self Massage

Self trigger point treatment and exercises for temporomandibular joint (TMJ) pain

Book an appointment here.