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Lower Back Stretch

Many simple stretches exist to effectively lengthen and reduce tension in the QL muscles of the lower back (see Entegra Health stretch library).

Adductor Stretch

Many simple stretches exist to effectively lengthen and therefore reduce tension in the Adductor muscles (see Entegra Health stretch library)…

Quadricep Stretch

Strengthening the Quads is important to effectively support stabilization of the pelvis, hips, knees and legs. Exercises to strengthen the Quad muscles include squats and resistance based training including leg extensions with a theraband, or free weights…

Hamstring Stretch

Many simple stretches exist to effectively lengthen and reduce tension in the Hamstrings (see Entegra Health stretch library).

Glute & Lower Back Stretch (Piriformis)

Many simple stretches exist to effectively lengthen and reduce tension in the Piriformis muscles of the lower back (see Entegra Health stretch library).

Cat Cow | Upper and Lower Back Stretch

Start on your hands and knees (all fours) on the floor, with your hands under your shoulders and knees under your hips, approximately shoulder width apart. Aim to keep your wrists in line with your shoulders, and your knees directly underneath your hips to ensure correct alignment, and an even distribution of weight loading across the joints.

Tricep Stretch

Many simple stretches exist to effectively lengthen and reduce tension in the Tricep muscles of the upper arm (see Entegra Health stretch library)…

Forearm Stretch | Flexors and Extensors

Many simple stretches exist to effectively lengthen and reduce tension in the Flexor and Extensor muscles of the forearm, requiring little to no equipment (see Entegra Health stretch library).

Rhomboid Stretch

Stretches to lengthen the Rhomboid muscles between the shoulder blades can greatly assist in the reduction of tension in these muscles. For example: shoulder roll stretches, and simple rhomboid stretches (see Entegra Health Stretch Library here). Stretches to reduce tension in the Pectoral muscles in the anterior (front) muscles of the chest may also assist the reduction of tension in the upper back and Rhomboid area.    

Pectoral / Chest Stretch

Many simple stretches exist to effectively lengthen and reduce tension in the Pectoral muscles of the chest, requiring little equipment other than a wall or doorframe (see Entegra Health stretch library). Stretching the pecs also assists in the reduction of tension in the Rhomboid muscles, located posteriorly in the upper thoracic (back) area.    

Levator Scapulae Stretch

Stretches to lengthen the back and sides of the neck, and between the shoulder blades can greatly assist in the reduction of tension in the Levator Scapulae and surrounding muscles. For example, ear to shoulder stretches, shoulder roll stretches, and stretches to release the SCM and nearby neck muscles.

Sternocleidomastoid Neck Stretch

Stretches to lengthen the sides and front of the neck (lateral and anterior), can significantly assist in the reduction of tension in the SCM muscles. For example, ear to shoulder stretches, chin raise stretches and shoulder rolls…

Upper Traps Stretch

Stretches are often advised to lengthen the back and sides of the neck, and between the shoulder blades to assist in the reduction of tension in the Upper Trapezius and Scalene muscles. For example, ear to shoulder stretches and shoulder roll stretches.

stretches and exercisesMany of us in Melbourne are currently experiencing heightened levels of stress and anxiety. Whether psychological or social, high levels of sustained stress and anxiety are known to negatively impact our body’s ability to effectively defend itself against threats such as illness.

Along with professional counselling and/or psychological services, there are many simple ways to reduce your stress levels and potential risk of illness through daily self care measures. This includes: regular home stretches and exercises, following a varied diet, and ensuring you’re getting enough regular sleep to allow your body adequate time to rest and recover. Other ways to significantly support your mental and physical health during this time includes spending time with family and friends where possible, and managing stress and tension with activities such as massage, stretching, exercise, breathing and mindfulness techniques.

Entegra Health Melbourne offers remedial massage therapy, deep tissue massage, cupping, relaxation massage and more at our Carlton location. Remedial massage has been demonstrated to accelerate the body’s natural healing response, as well as assist muscle recovery during periods of increased physical exertion or stress. Remedial massage can also improve the quality of sleep, which is our body’s primary period of healing and recovery.

Remedial massage also supports overall health by assisting the body’s central nervous, lymph, and circulatory systems to remove waste products, reduce stress and tension related adhesions (knots) within the muscle fibres, and lengthen muscle tissue. Moreover, remedial massage increases blood circulation and ensures the body receives an adequate supply of oxygen. Remedial massage also naturally decreases levels of cortisol, the stress hormone – whilst increasing levels of Serotonin and Dopamine, also known as the ‘Happy Hormones!’

With numerous benefits including reduced stress levels, increased muscle recovery, and improved sleep and happiness; remedial massage is a vital component of health and wellbeing, in conjunction with adequate nutritional, mental and social support. Whether you’re looking to meet the demands of daily life, or additional support during periods of stress, Entegra Health is ready to help maintain your general health and wellbeing.

Please note: Entegra Health advises anyone experiencing symptoms of illness, including cold or flu (fever, runny nose, cough and/or fatigue) to please rest at home.

Further reading for mental health support: Beyond Blue

Entegra Health
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