Stretches / Exercises

Stretches for Tight Legs

Quadriceps Stretch | The big muscles of the legs can benefit from a routine quadriceps stretch. Not only can our leg muscles get tight from exercising…

Hip & Glute Stretch

This stretch is recommended for those with a posterior pelvic tilt and may work well in conjunction with hamstring stretches.

Psoas Stretch

This psoas stretch is ideal for those with an anterior pelvic tilt or an overly arched lower back. It works well with stretches for the quadriceps.

Easy Arm Stretches | Triceps Stretch

The triceps are what we call the muscles that run down the back of your arm. If you experience pain in that region, have elbow pain or difficulty fully extending your arms

Shoulder Rolls | Super Simple Shoulder Stretches

Stretching regularly doesn’t need to be difficult or even require time set aside each day. We’ve detailed here a super simple shoulder rolls stretch which can be done throughout the day, even sitting in your chair if need be…

Preventing Upper Back Pain | Upper Back Stretch

Pain in the mid to upper back can be caused by a multitude of reasons; desk work; poor posture; exercise; injury and more besides. Your remedial massage therapist will be able to provide massage to the problem areas and help to discover the cause.

Simple Neck Stretches for Office Workers

We absolutely encourage gentle stretches of the neck in order to relieve pain and feelings of tightness in the neck…

Piriformis Stretch | Stretch to Relieve Tight Hips or Sciatic Pain

Piriformis is a muscle lying obliquely from the back of the femur, or thigh bone to the sacrum. It’s job is to externally rotate and extend the leg at the hip joint.

Neck Stretch | Sternocleidomastoid

Gently stretching the muscles surrounding the cervical spine (our neck) can help to improve our posture.

Side Bend Stretch | Back Stretches

The side bend stretch is a great stretch for the whole side of the body including the arm, shoulder, back and the side of the hip.

Pec Stretch | Stretches For Rounded Shoulders

Doing a pec stretch regularly can be a great option for modern workers. A common postural complaint and one that can be exacerbated by office work is forward or rounded shoulders.

Pilates Roll Down | Back Stretch For Extensor Muscle Group

This is a great stretch to do several times a day to relieve tightness in the back at any level of the spine and to bring an awareness of posture, balance and core control.

Calf Muscle Stretch

The calves can often become tight and when they do they can become quite uncomfortable and often lead to more significant and chronic problems including plantar fasciitis.

Hamstring Stretch | Excellent For People Doing Seated Work

The hamstrings are actually 3 individual muscles which run down the back of your thigh. They are attached at the top to your sit bones, the lumpy little rockers at the bottom of the pelvis which we sit on.

Levator Scapulae Stretch | Excellent Neck Stretch For Computer Workers

This Levator Scapulae Stretch can be used daily to maintain flexibility in the neck.

Forearm Flexor & Extensor Stretches | Great For Desk Workers

Forearm stretches are really important for anyone doing repetitive work, especially desk workers and people with tendonitis and other repetitive strain injuries.

Cat Cow Stretch | Great For Relieving Back And Shoulder Tension

The cat cow stretch is a slow gentle movement through 2 poses that helps with flexibility in the back, neck and shoulders.

Adductor Stretch | Great Hip Stretch For Flexibility

Adductor tension is a very common problem these days and as such it is important to add an adductor stretch to you daily routine.

Is Stretching Important?

Is Stretching Important?

There is a lot of debate around the importance of stretching, one of the main problems is that much of the research is based on athletes and sports people. Obviously sports people are getting a lot of activity in their day and have great circulation in the muscles which makes us suspect that they may not need as much stretching as the average office worker.

In our opinion stretching is important, as it keeps the muscles active, flexible, strong, and healthy. Without adequate blood supply and flexibility in the muscles we are unable to maintain our exercise levels which is what will ultimately keep us fit and healthy.

Sitting is a major problem in the modern work environment and is a great example of how muscular tension occurs. Sitting for long periods causes tightness in the hamstring muscles in the back of the upper leg. This tension and shortening of the muscle reduces the range of the knee joint and can impact your walking, running and other activities. As you are also moving differently it can make you more susceptible to injuries.

As regular stretching keeps the muscle as close to it’s full length as possible it gives you more power in the muscles and doesn’t put as much pressure on the body as a whole.

physiotherapy melbourneWhich Muscles Should I Focus on? | Is Stretching Important?

If we were to stretch every muscle in the body daily we wouldn’t have time for anything else! Firstly we need ti figure out which muscles we as an individual are shortening on a daily basis and come up with a specific stretch regime you our body. A remedial massage therapist, myotherapist or physiotherapist can help with this. Also with regular treatment we become aware of areas in our body that are tight as this can change over the year depending on our activities or inactivity.

Give It Time | Is Stretching Important?

Stretching takes time! Don’t expect 1 or 2 stretch sessions to “fix” your issues. In many cases this tension has built up over month, years or decades. As such stretching should be an ongoing lifestyle change and you should see cumulative effects.

Check out all our stretch videos:
Neck Stretches
Back Stretches
Shoulder Stretches
Arm Stretches
Glute & Hip Stretches
Leg Stretches