If you’re not sure how to use a foam roller to loosen up a tight calf muscle then this video might be for you. When the calf is released you may even find any pain in the ankle, knee or hip has also reduced.
The outer hip needs to be strengthened usually due to excessive sitting or lack of movement on a daily basis. This is a great starter exercise if you wish to get more mobile.
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This video shows how to strengthen the upper back. The movement here is precise and slow but be patient, over time this will reap some great benefits.
Stretching the piriformis can greatly improve flexibility and mobility.
This is a great demo of how to use a foam roller. Always speak to a health professional if you’re not sure it’ll work for you.
More often the release of the calf improves gait or lessens pain in the hip, knee or ankle. It’s certainly worth considering.
Although this seems quite a gentle move it's best to check with a health care professional before commencing. This will strengthen the hip and make mobility easier.
You can perform this without the knee touching the floor. It is more difficult but can improve balance.
Rehab Level
Beginner
Muscle(s)
deltoid - posterior, infraspinatus, teres minor, rhomboid major, trapezius middle, Upper Back
Benefits
Improved stability, functional strength and injury prevention.
Purpose
Increase mid back strength and muscular endurance
Stretching the piriformis can greatly improve overall flexibility and mobility. It is a muscle that often does not feel 'tight.'
Rehab Level
Beginner
Muscle(s)
trapezius middle, trapezius lower, erector spinae, rhomboid major, Upper Back
Benefits
Increases flexibility, improves joint range of motion, and improves circulation.
Purpose
Correct mid back imbalances and restore function.
This video shows how to strengthen the upper back. The movement here is precise and slow but be patient, over time this will reap some great benefits.
This can greatly improve flexibility and mobility whilst increasing strength of the rotator cuff.
Rehab Level
Beginner
Muscle(s)
gluteus maximus, biceps femoris, semimembranosus , semitendinosus, Glutes, Hamstrings
Benefits
Improved stability, functional strength and injury prevention.
Purpose
Increase hip strength and muscular endurance
Rehab Level
Beginner
Muscle(s)
gluteus maximus, rectus femoris, semimembranosus , semitendinosus
Benefits
Improved stability, functional strength and injury prevention.
Purpose
Increase hip strength and muscular endurance.
Rehab Level
Beginner
Muscle(s)
transverse abdominus, iliopsoas
Benefits
Improved stability, functional strength and injury prevention.
Purpose
Increase strength and muscular endurance
This can greatly improve flexibility and mobility whilst increasing strength of the rotator cuff.
An in-depth look at rib injuries and how to manage them.
Get the shoulder moving again using a simple resistance band.
"Famous" Physical Therapists Bob Schrupp and Brad Heineck present the absolute best self-treatment, exercises, and stretches for tennis elbow or lateral epicondylitis. Based upon Bob and Brad's combined 50 years of experience these are the best answer to get rid of your tennis elbow pain.
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