Remedial Exercise

Remedial exercises are for you to do at home after a massage or if your feeling sore. There is a wide variety of exercises for all types or pain and/or injuries. 

Hip And Pelvic Stretches

1. Lying Pelvic Stretch
Lie flat on your back and bring one knee towards the shoulder of the same side. Slowly place the bent leg over the other leg, resting the inside of the leg on the other thigh. Gently push down on the knee of the bent leg as shown in the diagram. This exercise isolates the upper hip flexor group
2. Sitting Pelvic Stretch
Sit down with your arms out behind you and legs out straight in front. Take one leg and place the foot over the other relaxed straight leg which stays on the floor. Place the foot level with the knee of the relaxed limb, any further down and there is a possibility of producing an unwanted force in the exercise, which could cause pain. Place the elbow of the opposite arm on the outside of the knee. Gently assist the knee further towards its opposite side as shown in the diagram

3. Lower Pelvic Isolation
This exercise concentrates on stretching the lower pelvic muscle group. Sit down with legs relaxed straight in front. Bring one leg towards the body using the assistance of the arms (see diagram). Gently pull the ankle of the flexed leg towards it's opposite side until the hip flexors become taut. DO NOT pull to the point where the knee is put under lateral stress. The more flexed the leg the better.