- All
- Arm Stretches
- Back Stretches
- Hip Stretches
- Leg Stretches
- Neck Stretches
- Shoulder Stretches
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.
Exercises
- All
- Arm Exercises
- Back Exercises
- Core Exercises
- Exercises
- Shoulder Exercises
Push-Ups
Strengthening the muscles of the upper back, chest, arm and shoulder muscles reduces potential for soft tissue injuries, supports stabilisation of the neck, scapula/shoulder and improves overall posture…
Superman Exercise
Strengthening the glute, QL, hamstring and abdominal muscles is important to effectively support stabilisation of the pelvis, hips and lower back. Examples of gentle exercises to effectively strengthen these muscles and consequently increase stabilisation…
Abdominal Strength (Plank Exercise)
Find an area where you can extend your whole body length. Using an exercise mat will all also provide enough padding for you to be comfortable on the floor…
Bicep and Tricep Strength
Strengthening the Bicep and Tricep muscles reduces potential for soft tissue injuries, supports stabilisation of the scapula/shoulder and overall posture…
Rotator Cuff Exercise
Strengthening the Rotator Cuff muscles assists in the prevention of fatigue of the Pectoral (chest) muscles and over-stretching of the upper thoracic area, reducing pain and discomfort whilst supporting stabilization of the scapula and overall posture.
Seated Row Exercise
Tension commonly associated with the Rhomboid muscles is often attributed to poor posture concerns, and upper back pain and discomfort…
Is Stretching Important?
Stretching helps to keep your muscles healthy, relaxed and strong. We all need relaxed and healthy muscles to keep our joints mobile, which then allows us to be fit and active.
With most of us sitting for long periods throughout the day we tend to have tension in muscle groups throughout the body. This tension can make it harder for us to move and can cause us to experience fatigue, which inhibits an active lifestyle. Also when we do activity with tight muscles they are more likely to sustain and injury.
Which Muscles Should I Target?
We have so many muscles in our bodies it’s hard to know where to start sometimes. It’s not necessary to stretch every muscle, the most important thing is to target the specific areas of tension that you have from your daily activities. Have a chat with your remedial massage therapists to get a list of your specific problem areas.
Do Them Regularly!
Stretching regularly is crucial, a short stretch once in a while just won’t cut it! It can take time to really experience the benefits of stretching and then we also need to maintain it. We often suggest starting out with a short session 3-4 nights a week for a month.
Do Them Correctly! | Is Stretching Important?
We recommend holding a stretch for 30 seconds, definitely don’t bounce and remember to breathe. Feeling tension during a stretch is normal, however it shouldn’t be painful. If there is pain you can try backing off a little or you may have an injury or damage to the tissue in the muscle you are stretching. If you are experiencing pain with your stretching book in to see one of our therapists and we can advise you on what steps you should take.
Entegra Health
Massage Melbourne
Health and Wellbeing at Home
Are you returning to work from home in Melbourne? Struggling to adapt to changing conditions? Or a new work-station set-up? Are you having difficulty staying motivated? You’re not alone.
Push-Ups
Strengthening the muscles of the upper back, chest, arm and shoulder muscles reduces potential for soft tissue injuries, supports stabilisation of the neck, scapula/shoulder and improves overall posture…
Superman Exercise
Strengthening the glute, QL, hamstring and abdominal muscles is important to effectively support stabilisation of the pelvis, hips and lower back. Examples of gentle exercises to effectively strengthen these muscles and consequently increase stabilisation…
Abdominal Strength (Plank Exercise)
Find an area where you can extend your whole body length. Using an exercise mat will all also provide enough padding for you to be comfortable on the floor…
Bicep and Tricep Strength
Strengthening the Bicep and Tricep muscles reduces potential for soft tissue injuries, supports stabilisation of the scapula/shoulder and overall posture…
Rotator Cuff Exercise
Strengthening the Rotator Cuff muscles assists in the prevention of fatigue of the Pectoral (chest) muscles and over-stretching of the upper thoracic area, reducing pain and discomfort whilst supporting stabilization of the scapula and overall posture.
Seated Row Exercise
Tension commonly associated with the Rhomboid muscles is often attributed to poor posture concerns, and upper back pain and discomfort…
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…