Home Programme Techniques

The following techniques are great for treating specific problems or used as a regular self maintenance programme.

Arm and leg stretch

  • Place your arm above your head, with your head resting on a pillow. Use a towel for support under your abdomen. 
  • With your uppermost leg outstretched & slightly behind you, your lower leg bent at the knee. 
  • Close your eyes and allow your body to soften.

Back and shoulder stretch

  • Place a foam roller on the floor, sit at one end with your knees bent and slowly roll back onto it so that the neck and spine are supported. 
  • Place your arms by your side with the palms facing the ceiling.
  •  Close your eyes and imagine your back softening, shoulders, widening and chest relaxing. 
  • As your body softens move both arms up higher above your head following the numbers on a clock.
  • Wait at each number for your body to soften to maximise the release. 

Thigh Stretch

  • Lie on the floor supported by your elbows with your leg outstretched. 
  • Lie with foam roller under your thighs.
  • Use your elbows to roll yourself up and down the foam roller until you find tissue that is hard or tender.
  • Soften into the roller and wait for the tissue to yield.


Anterior hip

  • Lie on the floor supported by your elbows with your leg outstretched. 
  • Bend your other knee so you are in frog legged position. 
  • Sink down on the ball, roll gently until you find the area of tension. 
  • Wait for release.

Legs & hip

  • Place the ball under one buttock with the leg outstretched.
  • Support yourself with your arms and flexed leg. 
  • Soften down on the ball and gently roll around your buttock until you find a tender area. 
  • Sink down further and await for a release. 
  • This can also be done lying on your side

 

 

Neck & Shoulders

  • Lean against the wall with knees bent.
  • Sink onto ball and slowly roll until you find the area of tension and wait for a release.
  • Bend your head to the side to increase the stretch