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Lateral Neck Flexion Stretch
This stretch can be very useful for people who
suffer from tight, aching muscles in the upper
back and neck, such as those who work at a
computer.
Teaching Points

Look straight forward and do not let the
chin drop down

Move your ear towards the shoulder


Don't let your shoulder lift up
Hold for between 10 and 30 seconds
Variations
When stretching the right side, further the
stretch by using the left hand to apply gentle
pressure to the right side of the head
Muscles Stretched

Upper fibres of Trapezius


Scalenes
Levator Scapulae
Related Injuries

Tight muscles in the upper back and
neck
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Sternocleidomastoid Stretch
The Sternoclediomastoid muscles are the
two large strap-like muscles on the front of
the neck which attach from the clavicle
(collar bone) to the skull (just behind the
ear).
Teaching Points



Take one ear over the your
shoulder as far as you can
Then lift the chin upwards until
you feel a stretch in the muscle at
the front, opposite side of the neck.
Stretch the other side!
Variations

Use can apply pressure to the
shoulder on the opposite side to
anchor the shoulder to increase the
stretch.
Muscles Stretched

Sternocleidomastoid
Related Injuries

Tight muscles in the upper back
and neck
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Forward Neck Flexion Stretch
Performing a stretch such as this on a
regular basis can help to ease muscular
aches and pains in the neck and upper
back.
Teaching Points

Start facing straight forwards and
with your arms in front of you

Keep the elbows straight and clasp
your hands together to stop your
shoulders from elevating

Bring your chin down to meet your
chest

Hold for between 10 and 30
seconds
Variations

Perform sitting on a chair and
gripping the chair between your
legs to keep the shoulders down
Muscles Stretched

Upper fibres of Trapezius

Splenius muscles

Levator Scapulae
Related Injuries

Tight muscles in the upper back
and neck
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Neck Rotation Stretch
Stretching the neck from side to side
like this can help ease neck aches,
especially if you apply gentle
overpressure with your hand.
Teaching Points

Start facing straight forwards
and with your arms in front of
you

Keep the elbows straight and
clasp your hands together to
stop your shoulders from
elevating

Turn your neck so that your
chin moves towards your
shoulder

Hold for between 10 and 30
seconds
Variations

When twisting the head, lift the
chin slightly upwards to place
more emphasis on
Sternocleidomastoid
Muscles Stretched

Upper fibres of Trapezius

Sternocleidomastoid

Splenius
Related Injuries

Tight muscles in the upper back
and neck
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Anterior Shoulder Stretch
Stretching the front part of the shoulder
and chest muscles can help to improve
posture
Teaching Points

Stand upright with the back straight

Clasp your hands behind your back

Slowly lift your hands away from
the back and up towards the ceiling

Hold for between 10 and 30
seconds
Variations

Place the palms of your hands on
your lower back

Try to bring your elbows together
behind your back
Muscles Stretched

Anterior Deltoid

Pectoralis minor
Related Injuries

Deltoid strain
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Anterior Shoulder Stretch II
Using furniture and other equipment can
be very useful to provide an effective
stretch. Just make sure its sturdy first!
Teaching Points

Place one hand on the top of a
doorframe (or something similar if
you can't reach)

Keep the elbow straight

Take one step forwards and lean
forwards until you can feel a
stretch

Hold for between 10 and 30
seconds
Variations

If you can't quite reach, use the
highest point you can reach

Anterior Shoulder Stretch I
Muscles Stretched

Anterior Deltoid

Pectoralis Minor
Related Injuries

Deltoid tears
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Posterior Shoulder Stretch
Stretching the back of the shoulder can be
effective in rotator cuff injuries and also
when the muscles of the upper back and
neck are tight.
Teaching Points

Stand upright and cross one arm
across your body

Using the opposite arm, pull the
elbow of the arm being stretched
towards the opposite shoulder

Hold for between 10 and 30
seconds
Variations

Bend the elbow of the arm being
stretched
Muscles Stretched

Posterior Deltoid

Supraspinatus

Infraspinatus

Rhomboids
Related Injuries

Rotator cuff injuries

Supraspinatus tear
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Posterior Shoulder Stretch II
This stretch is great for rotator cuff injuries
and can be also be performed before
exercise, especially if throwing is
involved.
Teaching Points

Stand with your hand on the
middle of your back and the elbow
pointing out

Use the other hand to pull the
elbow forwards

Make sure you keep your back
hand still

Hold for between 10 and 30
seconds
Variations

Supraspinatus Stretch
Muscles Stretched

Supraspinatus

Infraspinatus
Related Injuries

Rotator Cuff Injuries
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Supraspinatus Stretch
Stretching the supraspinatus and other
rotator cuff muscles is important in
throwing and other overhead activities
such as badminton. These muscles are
often overlooked and frequently injured.
Teaching Points

Place your hands on your hips and
move the elbows forwards

Don't move your hands, just your
elbows!

Hold for between 10 and 30
seconds
Variations

Posterior shoulder stretch II
Muscles Stretched

Supraspinatus
Related Injuries

Rotator Cuff Injuries
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Internal Rotation Stretch
The muscles of the rotator cuff are often
overlooked, but should be stretched before
an d after all exercise of sport involving
the shoulder joint.
Teaching Points

Lay on your back with your
shoulder abducted to 90 degrees
and elbow flexed to 90 degrees

Get a partner to internally
(medially) rotate your shoulder, ie.
push the fist forwards towards the
floor

Hold for between 10 and 30
seconds
Variations

Posterior Shoulder Stretch II
Muscles Stretched

Infraspinatus

Teres Minor
Related Injuries

Rotator Cuff Injuries
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External Rotation Stretch
The muscles of the rotator cuff such as
subscapularis should be stretched prior to
activities involving overhead movements
such as throwing and racket sports.
Teaching Points

Lay on your back with your shoulder
abducted to 90 degrees and elbow
flexed to 90 degrees

Get a partner to externally rotate
your shoulder, ie. push the fist
backwards towards the floor. Make
sure they support the upper arm at
the elbow

Hold for between 10 and 30 seconds
Variations

If you don't have a partner to help,
stand with your back against a wall

With the arm in the same position try
to touch the fist on the wall

When this is easy, move forwards
slightly to allow more movement


Don't lean back!
Muscles Stretched

Subscapularis

Teres Major
Related Injuries

Rotator Cuff Injuries
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Chest Stretch
Stretching the chest muscles, especially
pectralis minor can be beneficial in
improving posture of the upper back and
shoulder girdle.
Teaching Points

Stand in a doorway or next to a wall

Bend the arm being stretched and
place the forearm flat against the
wall or doorframe.

Step forwards and rotate your body
away from your outstretched arm

Hold for between 10 and 30 seconds
Muscles Stretched

Pectoralis Major

Pectoralis Minor
Related Injuries

Spinal kyphosis (rounded posture)
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Chest Stretch with a Partner
Getting a partner to pull the arms back
gently can be an effective way of stretching
the chest. Just make sure you communicate
and let them know when you can feel a
gentle stretch.
Teaching Points

Hold your arms out behind you,
parallel to the floor

Your partner should be standing
behind you and holding your lower
arms

Get your partner to gently apply
pressure as if trying to push your
wrists together

Hold for between 10 and 30 seconds
Variations

Chest Stretch
Muscles Stretched

Pectoralis Major

Pectoralis Minor
Related Injuries

Spinal Kyphosis (rounded shoulders)
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Wrist Flexor Stretch
Stretching the wrist flexor muscles can be
difficult, but using a wall to apply pressure
and increase the range of motion can be very
effective. Make sure you keep the elbow
straight.
Teaching Points

Stand facing a wall with your arms
outstretched and palms facing up

Place your fingers on the wall
pointing downwards

Slowly try to place your whole hand
flat on the wall by extending the
wrist

Hold for between 10 and 30 seconds
Variations

Perform on all fours so that your
fingers point to your knees

To increase the stretch, sit further
back onto your heels
Muscles Stretched

Flexor Carpi Radlialis

Flexor Carpi Ulnaris

Flexor Digitorum Superficialis

Biceps Brachii
Related Injuries

Golfers elbow
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Triceps Stretch
The muscles of the arm including the
Triceps are often overlooked when it comes
to a stretching routine. Stretching the
Triceps especially after a weights workout
can help reduce DOMS.
Teaching Points

Place your hand on your upper back
with the elbow bend towards the
ceiling

Use your other hand to pull the
elbow towards your head

Hold for between 10 and 30 seconds
Variations

Hold a towel in the hand of the arm
being stretched and bring it into the
position above so that the towel is
hanging behind your back

Bring the other hand behind you at
waist height and pull down on the
towel
Muscles Stretched

Triceps Brachii
Related Injuries

Triceps tendon tear or inflammation
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Wrist Extensor Stretch
Stretching the wrist extensors can be an
effective treatment for tennis elbow or
lateral epicondylitis.
Teaching Points

Hold one arm straight out in front

Use the other hand to bend the wrist
and point the fingers towards the
floor, applying gentle pressure

Hold for between 10 and 30 seconds
Variations

Use a wall to apply pressure rather
than the other hand
Muscles Stretched

Extensor carpi radialis brevis

Extensor carpi radialis longus

Extensor carpi ulnaris

Extensor digitorum communis
Related Injuries

Tennis elbow

Radial nerve entrapment
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Tennis Elbow Stretch
Tennis elbow (also known as lateral
epicondylitis) is caused by degenerative
changes in one or more of the forearm
muscles, where they attach to the humerus.
Stretching is part of the treatment for this
condition.
Teaching Points

Hold one arm straight out in front

Use the other hand to bend the wrist
and point the fingers towards the
floor

Rotate the wrist so that the fingers
point across the body

Hold for between 10 and 30 seconds
Muscles Stretched

Wrist Extensors
Related Injuries

Tennis elbow
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Lower Back Stretch
Stretching the muscles of the lower back
can provide a great deal of relief to back
pain sufferers.
Teaching Points

Lay on the floor on your back

Bring your knees up to your chest
and use your arms to pull them in
further

Hold for between 10 and 30
seconds
Variations

Perform one leg at a time

Add internal rotation to further
stretch gluteus medius
Muscles Stretched

Erector Spinae

Gluteus Maximus
Related Injuries

Lower back pain
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Latissimus Dorsi Stretch
The lats are regularly left out of stretching
routines, however, all it takes is a simple
stretch like this or kneeling on the floor.
Teaching Points

Stand upright with your arms
above your head

Reach up as high as possible

Hold for between 10 and 30
seconds
Variations

Perform one arm at a time

Latissimus Dorsi Stretch II
Muscles Stretched

Latissimus Dorsi
Related Injuries

Back muscle strain
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Latissimus Dorsi Stretch II
This is a great stretch for the
lats, which are often tight in
people with poor upper back
posture.
Teaching Points

Kneel on the floor

Lean forwards with the
arms outstretched as far
as possible and hands
on the floor

Push your buttocks
down towards your feet
keeping your hands still
to increase the stretch

Hold for between 10
and 30 seconds
Variations

Latissimus Dorsi
Stretch I
Muscles Stretched

Latissimus Dorsi
Related Injuries

Back muscle strain
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Back Arch Stretch
These types of stretching exercises are
similar to those used in yoga.
Teaching Points

On all fours on the floor, arch your
back up as high as possible

Hold for between 10 and 30
seconds then relax.

This can also be done with the back
slump stretch.
Muscles Stretched

Multifidus

Erector Spinae
Related Injuries

Back muscle strain

Lower back pain
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Back Slump Stretch
Stretching the extensor muscles of the
back can help to ease back pain.
Teaching Points

Kneel on all fours and let your
back slump down as if trying to get
the navel to the floor

Hold for between 10 and 30
seconds
Muscles Stretched

Multifidus

Erector Spinae
Related Injuries

Back muscle strain

Lower back pain
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Rotation Stretch
Teaching Points

Stand upright with your arms
folded across your chest

Rotate your shoulders around to
one side

Hold for between 10 and 30
seconds
Variations

Perform seated on a chair and
gripping the backrest
Muscles Stretched

Multifidus

Internal Obliques

External Obliques
Related Injuries

Back muscle strain

Lower back pain

Abdominal strain
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Abdominal Stretch
Teaching Points

Lay on your back over a swiss ball

Keep your feet planted firmly on
the floor

Make sure your lower back is
supported fully

Hold for between 10 and 30
seconds
Variations

Abdominal Stretch II
Muscles Stretched

Rectus Abdominus
Related Injuries

Abdominal strain
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Abdominal Stretch II
Teaching Points

Lay on the floor on your stomach

Place your hands on the floor at
shoulder level

Lift your upper body away from
the floor, straightening your arms

Keep your hips flat on the floor

Hold for between 10 and 30
seconds
Variations

Abdominal Stretch I
Muscles Stretched

Rectus Abdominus
Related Injuries

Abdominal strain
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Side Stretch
Teaching Points

Stand up and reach above the head
with one arm

Lean over to the opposite side

Hold for between 10 and 30
seconds

Change sides
Variations

Use both arms above the head
Muscles Stretched

Quadratus Lumborum

Internal Obliques

External Obliques
Related Injuries

Abdominal strain

Lower back pain
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Gluteus Maximus Stretch
Stretching the buttocks can be great for
reducing symptoms from sciatica.
Teaching Points

Lay on the floor on your back

Pull your bent knee up towards the
opposite shoulder

Hold for between 10 and 30
seconds
Variations

Perform sitting and leaning back on
the other hand
Muscles Stretched

Gluteus Maximus
Related Injuries

Trigger points in the gluteal
muscles

Piriformis syndrome
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Outer Hip Stretch
Stretching the muscles of the
outer hip such as tensor fascia
latae and also the Iliotibial band
can be effective in treating
runners knee.
Teaching Points

Lay on the floor on your
back

Cross the right foot over
the left knee, keeping the
right knee bent

Use your left hand to pull
the right knee across your
body

Hold for between 10 and
30 seconds
Variations

Standing Outer Hip
Stretch
Muscles Stretched

Gluteus Medius

Gluteus Minimus

Tensor Fasciae Latae
Related Injuries

Trigger points in the
gluteal muscles

Piriformis syndrome


Iliotibial Band Syndrome
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Standing Outer Hip Stretch
This is a great stretch for reducing tightness
in the Iliotibial band - a long thick strip of
fascia running down the outside of the thigh.
Teaching Points

Stand with the leg to be stretched
behind the other

Lean over to the non-stretching side

Push the hip you wish to stretch out
to the other side

Hold for between 10 and 30 seconds
Variations

Perform leaning forwards, using the
wall or a table for support

Take the leg being stretched as far
across your body as possible
Muscles Stretched

Tensor Fasciae Latae

Iliotibial Band

Sartorius
Related Injuries

Iliotibial Band Syndrome (Runners
knee)
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Piriformis Stretch
The piriformis muscle can be very
troublesome and cause symptoms
of sciatica including pain radiating
down the leg. Stretching this
muscle will keep it supple and
prevent it impinging on the sciatic
nerve.
Teaching Points

Lay on the floor on your
back and cross the right
ankle over the left knee

Grip the thigh of your left
leg and pull the knee
towards you, lifting the
foot off the floor

Pull the knee further
towards you to increase the
stretch

Hold for between 10 and
30 seconds
Variations

Perform in sitting with the
back supported
Muscles Stretched

Piriformis
Related Injuries

Piriformis syndrome
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Gluteal Stretch
Teaching Points

Lay on your stomach and
bend one leg up under your
stomach

Lean forwards to further
rotate and flex the leg and
increase the stretch

Hold for between 10 and
30 seconds
Variations

Gluteus Maximus Stretch

Outer Hip Stretch
Muscles Stretched

Gluteus Maximus

Gluteus Minimus

Gluteus Medius

Piriformis
Related Injuries

Piriformis Syndrome

Trigger points in the
gluteals
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Short Adductor Stretch
Stretching the adductor or groin muscles
maintains the flexibility of the hip and can
help you to prevent and recover form groin
strains.
Teaching Points

Sit on the floor with your knees
bent and feet together

Place your hands on your ankles
and push down gently on your
knees with your elbows to increase
the stretch

Hold for between 10 and 30
seconds
Variations

Long Adductor Stretch
Muscles Stretched

Adductor Longus

Adductor Brevis

Pectineus
Related Injuries

Groin Strain
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Long Adductor Stretch
Stretching the adductor muscles will help
to keep your hips flexible which is
important in injury prevention.
Teaching Points

Sit on the floor with your legs as
far apart as possible and knee
straight

Keep the back straight and lean
forwards from the hips

Hold for between 10 and 30
seconds
Variations

Standing Groin Stretch
Muscles Stretched

Gracilis

Adductor Magnus

Adductor Longus
Related Injuries

Groin Strain
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Standing Groin Stretch
This easy stretch can help prevent and treat
groin strain injuries.
Teaching Points

Stand with your feet wide apart and
knees straight

Bend the right knee out to the side
and lean to the right

Hold for between 10 and 30
seconds
Variations

Long Adductor Stretch
Muscles Stretched

Gracilis

Adductor Magnus

Adductor Brevis

Adductor Longus
Related Injuries

Groin Strain
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Standing Quadriceps stretch
This has to be one of the most recognised
and commonly used stretches.
Teaching Points

Stand on one leg and pull the other
foot up behind your bottom

Keep your knees together and push
your hips forwards to increase the
stretch

Hold for between 10 and 30
seconds
Variations

Laying Quadriceps Stretch
Muscles Stretched

Rectus Femoris

Vastus Medialis

Vastus Lateralis

Vastus Intermedius
Related Injuries

Thigh strain

Contusion

Patella Tendonitis
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Laying Quadriceps Stretch
This is a variation of the more
common standing quad stretch,
which may be easier to perform for
some people.
Teaching Points

Lay on your front and pull
one foot up to meet your
buttocks

Hold for between 10 and
30 seconds
Variations

Wrap a towel around the
ankle and pull the ends to
increase the stretch

Standing Quadriceps
Stretch
Muscles Stretched

Rectus Femoris

Vastus Medialis

Vastus Lateralis

Vastus Intermedius
Related Injuries

Thigh strain

Contusion

Patella Tendonitis
WWW.SOLENTMUSCLETHERAPY.CO.UK
Hip Flexor Stretch
This is an effective stretch which is
commonly used for the muscles at the front
of the hip including Rectus Femoris. The
other Quadricep muscles can be included if
you reach back and lift the foot off the floor
too.
Teaching Points

Kneel with one knee on the floor and
the other foot in front with the knee
bent

Push your hips forwards and keep
the back upright

Hold for between 10 and 30 seconds
Variations

Sit on the ground with one leg
tucked under your buttocks

Lean backwards slowly
Muscles Stretched

Rectus Femoris

Iliopsoas
Related Injuries

Thigh strain

Contusion

Inflammation of the rectus femoris
tendon
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Sitting Hamstring Stretch
The hamstrings are probably the
most commonly tight muscles and
this can contribute towards lower
back pain.
Teaching Points

Sit on the floor with both
legs straight

Keep your back straight as
you lean forwards through
the hips

Hold for between 10 and
30 seconds
Variations

Have the legs at a 45
degree angle

Standing hamstring stretch
Muscles Stretched

Biceps Femoris

Semimembranosus

Semitendinosus
Related Injuries

Hamstring strain

Hamstring tendinitis

Contusion
WWW.SOLENTMUSCLETHERAPY.CO.UK
Standing Hamstring Stretch
The hamstrings are probably the most
commonly tight muscles and this can
contribute towards lower back pain.
Teaching Points

Stand with one leg just in front of the
other

Bend the back knee and rest your
weight on the bent knee

Tilt the hips forwards as if sticking
your bum in the air!

Hold for between 10 and 30 seconds
Variations

Sitting Hamstring Stretch
Muscles Stretched

Biceps Femoris

Semimembranosus

Semitendinosus
Related Injuries

Hamstring strain

Hamstring tendinitis

Contusion
WWW.SOLENTMUSCLETHERAPY.CO.UK
Partner Hamstring Stretch
The hamstrings are probably the most
commonly tight muscles and this can
contribute towards lower back pain.
Teaching Points

Lay on your back

Lift one leg off the floor, keeping the
knee straight

Get your partner to push it higher
until you feel a stretch

Hold for between 10 and 30 seconds
Variations

Wrap a towel around the sole of the
foot

Grasp the ends of the towel and pull
your foot towards your head

Standing hamstring stretch
Muscles Stretched

Biceps Femoris

Semimembranosus

Semitendinosus
Related Injuries

Hamstring strain

Hamstring tendinitis

Contusion
WWW.SOLENTMUSCLETHERAPY.CO.UK
Kneeling Quad Stretch
This really stretches the Rectus Femoris
muscle as it crosses both the hip and knee
joints. However, don't perform this stretch if
you have any kind of knee injury, as it is
pretty hard on the knee.
Teaching Points

Position yourself with one knee on
the floor and the other leg out in
front with the knee bent and foot flat
on the floor.

Grasp the ankle of the back leg
behind you.

Lean forwards from the hips and at
the same time pull the ankle towards
your buttocks.

When you can start to feel a stretch
in the front thigh, hold the position.

Hold for 20-30 seconds and repeat at
least twice.
Muscles Stretched

Rectus Femoris

Iliopsoas

Vastus Medialis

Vastus Lateralis

Vastus Intermedius
Related Injuries

Thigh strain
WWW.SOLENTMUSCLETHERAPY.CO.UK
Shin Stretch
Stretching the shins is usually overlooked
until an injury such as shin splints occurs.
This is a helpful treatment and prevention
stretch!
Teaching Points

Kneel with your shins flat on the
ground

Sit back on your heels, slowly
increasing the pressure

Hold for between 10 and 30 seconds
Variations

Advanced Shin Stretch
Muscles Stretched

Tibialis Anterior

Extensor Digitorum Longus

Extensor Hallucis Longus
Related Injuries

Shin Splints

Anterior Compartment Syndrome
WWW.SOLENTMUSCLETHERAPY.CO.UK
Standing Shin Stretch
Stretching the shins is usually overlooked
until an injury such as shin splints occurs.
This is a great treatment and prevention
stretch.
Teaching Points

Stand with your toes of the left foot
on the floor on the outside of your
right foot

Bend the right leg to push your
ankle towards the ground

Hold for between 10 and 30
seconds

Swap legs!
Variations

Shin stretch
Muscles Stretched

Tibialis Anterior

Extensor Digitorum Longus

Extensor Hallucis Longus
Related Injuries

Shin Splints

Anterior Compartment Syndrome
WWW.SOLENTMUSCLETHERAPY.CO.UK
Advanced Shin Stretch
This stretch should only be attempted by
those who can feel no stretch in the shin
stretch and standing shin stretch.
Teaching Points

Kneel with your shins flat on the
ground

Place your hands on the floor next
to your knees

Raise your knees of the floor, keep
your heels and knees together and
feet on the floor

Hold for between 10 and 30
seconds
Variations

Shin stretch
Muscles Stretched

Tibialis Anterior

Extensor Digitorum Longus

Extensor Hallucis Longus
Related Injuries

Shin Splints

Anterior Compartment Syndrome
WWW.SOLENTMUSCLETHERAPY.CO.UK
Gastrocnemius Stretch / Calf Stretch
Stretching the calf muscles can help to
prevent a whole range of lower limb
injuries.
Teaching Points

Stand with one leg far in front of
the other and lean forwards against
a wall

Keep the back heel flat on the floor

Bend the front leg to lean forwards
and keep the back leg straight

Hold for between 10 and 30
seconds
Variations

Bending the back knee in the same
position will stretch the Soleus
muscle only
Muscles Stretched

Gastrocnemius
Related Injuries

Calf Strain

Achilles Tendinitis

Achilles Tear
WWW.SOLENTMUSCLETHERAPY.CO.UK
Advanced Gastrocnemius Stretch
If the first gastrocnemius stretch does not
produce a good stretch, try this more
advanced version!
Teaching Points

Stand on a step with only the toes
supported

Drop the heels off the back of the
step, keeping the knee straight

Hold for between 10 and 30
seconds
Variations

Perform on one leg only

Gastrocnemius Stretch
Muscles Stretched

Gastrocnemius
Related Injuries

Calf Strain

Achilles Tendinitis

Achilles Tear
WWW.SOLENTMUSCLETHERAPY.CO.UK
Soleus Stretch (Easy)
The soleus sits underneath the larger
gastrocnemius. Bending the knee takes
Gastroc out of the stretch.
Teaching Points

Stand with one leg in front of the
other close to a wall

Place your hands on the wall for
balance

Bend both knees, focusing on the
back knee

Move your weight forwards onto
your toes but make sure you keep the
heel down at the back

Hold for between 10 and 30 seconds
Variations

Advanced Soleus Stretch
Muscles Stretched

Soleus

Tibialis Posterior

Flexor Digitorum Longus

Flexor Hallucis Longus
Related Injuries

Calf Strain

Achilles Tendinitis


Achilles Tear
WWW.SOLENTMUSCLETHERAPY.CO.UK
Soleus Stretch II
The soleus muscle lays underneath the larger
gastrocnemius muscle. Bending the knee
takes the gastrocnemius out of the stretch.
Teaching Points

Place the leg to be stretched in front
with the toes raised up on a step or
something similar

Bend the knee and lean forwards to
increase the knee flexion

Hold for between 10 and 30 seconds
Variations

Soleus Stretch
Muscles Stretched

Soleus

Tibialis Posterior

Flexor Digitorum Longus

Flexor Hallucis Longus
Related Injuries

Calf Strain

Achilles Tendinitis

Achilles Tear
WWW.SOLENTMUSCLETHERAPY.CO.UK
Advanced Soleus Stretch
This stretch is really effective but you must
be careful and make sure you have
something to hold on to!
Teaching Points

Stand with the toes on a step, the
heel off the back and the knee bent

Make sure you have something to
hold on to before dropping the heel
down carefully until you can feel a
stretch

Hold for between 10 and 30 seconds
Variations

Soleus Stretch
Muscles Stretched

Soleus

Tibialis Posterior

Flexor Digitorum Longus

Flexor Hallucis Longus
Related Injuries

Calf Strain

Achilles Tendinitis

Achilles Tear
WWW.SOLENTMUSCLETHERAPY.CO.UK
Plantar Fascia Stretch
Stretching the fascia which runs under the
arch of the foot can be a useful part of
treatment for plantar fasciitis.
Teaching Points

Sit on the floor with the knee bent
and the heel on the floor

Pull up on your toes to stretch the
arch of the foot

Hold for between 10 and 30 seconds
Variations

Foot & Toe Stretch
Muscles Stretched

Plantar Fascia

Flexor Digitorum Longus

Flexor Hallucis Longus
Related Injuries

Plantar Fasciitis
WWW.SOLENTMUSCLETHERAPY.CO.UK
Peroneal Stretch
The peroneal muscles run down the
outside of the lower leg and are often
neglected in a stretching routine.
Teaching Points

Sit in a chair with one ankle resting
on the other knee

With your hands, point the foot
(plantarflex) and turn the sole of
the foot upwards (invert)

Hold for between 10 and 30
seconds
Muscles Stretched

Peroneal Longus

Peroneal Brevis
Related Injuries

Peroneal Tendinopathy