Exercise Videos: Swimming

Strength and Control
Mobility and Flexibility




Shoulder shrugs with scapula setting


Arm out by your side 20cm away from your body attach one end of the band around the shoulder and  the the other end in your opposite hand by you waist.pull forward with the opposite hand on the band. Squeezing the shoulder blade back, shrug the shoulder up and down with control.  Progress by adding a dumbbell in your hand
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Hip external rotation in four point kneeling with theraband


4 point kneel position and place therband around your ankle with it tied on a chair leg, keeping the knee in contact with the ground, rotate the foot inwards feeling resistance from the band and control back out
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Single leg bridges


Lie on your back with your knees bent up and your arms relaxed by your side. Lift and hover one leg slightly off the ground. Flatten your back into the ground and drive through your heels to lift your bottom off the ground.  Squeeze your glutes throughout and bring your bottom up so that it is parallel to your chest. Slowly lower your bottom back to the ground.  
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Bench press


Laying on with your back on a bench, eyes under the bar with feet flat on the floor and shoulders back and down. Grip the bar just outside shoulder width with palms facing direction of feet. Start by taking a breath, bracing your core and ensure your wrists remain strong and straight. Breath out and extend though the elbows, pushing the bar up towards the roof untill the elbows are fully extended with your shoulder remain on the bench. Take another breath in as you lower the weight slowly and controlled towards the sternum (mid chest), ensure your arm remain abducted to 90 degrees and wrists are kept straight. Once bar reaches chest, breath out and push the weight straight back up towards the roof remembering to keep strong wrists to controll the bar.
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Reverse cable flys


Starting in a slightly squated position feet shoulder width apart, with your back flat and your trunk slightly forward and bracing through your core. Cross your arms over and grab the opposite cable with the opposite hand and take a breath in. On the breath out pull the cable out and up, bringing your arms into the shape of a W, while squeezing through your shoulder blades.
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Latissimus Dorsi stretch (childs pose)


Kneeling on your hands and knees (hands in line with your ears), with your hands just under your shoulders and knees shoulder width apart. Start by taking a breath in and then on the breath out sit back onto your heels, bringing your chest to the ground while hands are to remain in the same position and eyes are to be looking down towards the ground. Reach your hands further forward should you require a bigger stretch
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Scalene stretch


Slow drop your opposite ear slightly to your opposite shoulder (lateral flexion) then slowly tilt your head back slightly (neck extension) followed by slowly rotating your chin in the direction of the opposite shoulder.
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Pectoralis stretch


Standing up tall on the edge of a door frame, abduct the shoulder to 90 degrees and bend the elbow to 90 degrees. Start by placing the palm and forearm of against the wall and taking a breath in. On the breath out, turn your body away from the wall so that you should feel a stretch in the chest.
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Sleeper stretch (Posterior shoulder capsule stretch)


In a side lying position (on the side of the shoulder that is going to be stretched) with your head supported on a pillow,  have your shoulder flexed to shoulder height and your elbow bent to 90 degrees  supported on the bed/floor with your hand up to the roof, palm facing the direction of the lower body. Use the opposite hand to grab the top wrist of the shoulder being stretched and pull the arm down towards the bed/floor.
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Push ups


Start by laying face down on the ground, placing the hands just outside of and in the line of the shoulders with elbows bent and shoulders slightly abducted. Push your hands into the ground and push up off the ground and up onto your toes using your chest and arm muscles. Straighten out your arms while lifting your body off the ground, ensuring the body is kept straight by using your core (imagine a plank of wood) and using your toes as an anchor pivot point.
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Bicep curls


Starting with your elbow bent to 90 degrees and by your side,  hold the weight with palm facing the up. begin to bend your elbow as far as body allows lifting the weight towards the shoulder. Ensure the movement is performed slow and controlled and that the elbow remains fixed to the side of your body.
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Thoracic rotation and overhead throw with theraband


Start by standing up tall, side on to the wall approximately 1 meter away with your feet  shoulder width apart, have the back foot  parallel with the wall and the other front foot turned to the direction of throw. Out stretch the throwing arm (arm closest to the wall) grab the theraband in the palm of the hand while the other end of the band is attached to the wall. From this position preform an overhead throw while rotating the trunk and pivoting on the back foot. This should lead to an end position of your back facing the wall and hips facing forward and arm straight out in front
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Ball slams


Standing tall with a ball in your hands over head, break at the hips and knees, drive the ball toward the floor, start to squat, release the ball at the bottom.
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Chest Press


Laying on your back on the bench, feet flat on the floor, dumbbells start over elbows with neutral  wrists (vertical forearms ), elbows starts 45 degrees away from torso, press dumbbells to the ceiling meeting over the midline of the chest.
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Bent over rows with weight (shoulder 90 degrees)


One hand on a bench, other hand holding a dumbbell, torso parallel to the floor maintaining neutral spine, slight bend in knees. Set shoulder down and back dumbbell in a pronated position. As you pull the elbow moves out to your side towards the roof,  finish with the dumbbell inline with your chest and your shoulder blade toward your spine. maintain neutral wrists.
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Bent over rows (shoulder 0deg abduction)


One hand on a bench other hand holding a dumbbell, torso parallel to the floor maintaining neutral spine, slight bend in knees. Set shoulder down and back to start, as you pull the elbows brushes by your ribs, finish with the dumbbell inline with your chest.
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Lat pulldowns


Using a cable machine and seated on a Swiss ball with feet shoulder width apart, back in a neutral position and use your core to stabilise. Using a pronated grip, pull the weight down towards your chest by bending your elbows drawing then down towards your sides and squeezing through the scapulars. ensure this movement is performed slow and controlled. This can also be done by  pulling down behind your back
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Eccentric shoulder external rotation in supine


Laying on your back with a dumbbell/theraband (band under tension)  in your hand, with your elbow against your side, bent at 90 degrees, control the arm through internal rotation (releasing tension). You can progress this by abducting your shoulder position until 90deg
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Eccentric shoulder internal rotation supine


Laying on your back with a dumbbell/theraband (band under tension)  in your hand, with your elbow against your side, bent at 90 degrees, control the arm through external rotation (releasing tension). You can progress this by abducting your shoulder position until 90deg
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Theraband shoulder abduction


The theraband starts with tension on the band, standing tall, the arm starts by your side, raise the arm away from your body with the thumb to the roof. Finish at shoulder hight.
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Side-lie shoulder external rotation with weight


Laying on your side, with a dumbbell in the top hand keep the elbow against the torso, elbow bent at 90 degrees, raise the dumbbell to the roof. Brace through torso and hips, be sure not to rotate your torso
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Isometric shoulder internal rotation


Standing in a tall position in a doorway, keep elbow against the torso bent at 90 degrees, palm facing inwards apply pressure against the doorway with the palm.
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Isometric shoulder external rotation


Standing in a tall position next to a wall, keep elbow against torso bent at 90 degrees, face palm inward and apply pressure against the wall with the back of the hand.
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Active assisted shoulder internal rotation with towel


With the injured limb holding one end of the towel (non injured limb holds the other end above the head), the injured limb reaches up the spine, the non injured limb reaches over and down the spine. The non injured limb pulls with the injured limb to increase its end range of motion.
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Active assisted shoulder external rotation with stick


Holding a broom stick with both hands, use the injured limb (elbow by your side and bent 90deg) to turn the shoulder outwards until you can no longer turn it, now use the non injured limb to help move through further range of motion but it is important to continue to try an use your injured limb
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Active assisted shoulder abduction with stick


Holding a broom stick with both hands, use the injured limb to raise the broom stick away from body (towards your injured side) until you can no longer raise it, now use the non injured limb to help move through further range of motion but it is important to continue to try an use your injured limb
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Active assisted shoulder flexion with stick


holding a broom stick with both hands, use the injured limb to raise the broom stick in front of you with straight arms until you can no longer raise it, now use the non injured limb to help move through further range of motion but it is important to continue to try an use your injured limb
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Ball rolls up and down wall


Standing with a slight lean, arm reached out at shoulder hight with one hand on the ball and the ball against the wall, push the ball into the wall maintain a neutral spine. Move the ball clock wise  5 times, move the ball anti clock wise 5 times and up and down 5 times.
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Pendulum AROM


Leaning forward with one arm on the wall and head on the arm, maintain a neutral spine so the torso is parallel to the floor ( "looking over the floor" )  1. swing arm forward and back 10 times, 2. swing arm clock wise 10 times, 3. swing arm side to side 10 times, 4. swing arm anti clock wise 10 times.
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Reverse flys


Using a set of dumbbells/ cables, start with a slight bend at the knees and hips, maintain a neutral spine so the torso is parallel to the floor ( "looking over the floor" ) with a slight bend in the elbows and the back of the hands facing out, raise the back of your hands to the roof, squeezing the shoulder blades together.
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Single arm cable row


Using a cable machine and seated on a swiss ball with feet shoulder width apart, back up tall in a neutral position and using our core to stabilise. Pull the weight towards your mid section using one arm, keeping the elbow close to your side, squeezing through the scapulars on each row.
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seated cable rows


Using a cable machine and seated on a swiss ball with feet shoulder width apart, back up tall in a neutral position and using our core to stabilise. Pull the weight towards mid section with both arms using a neutral grip, keeping the elbows close to your sides, squeezing through the scapulars on each row.
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High cable rows


Using a cable machine and seated on a swiss ball with feet shoulder width apart, back in a neutral position and using our core to stabilise. Pull the weight down towards your mid section using a neutral grip, keeping the elbows close to your sides, squeezing through the scapulars on each row.
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Low cable rows


Standing with feet shoulder width apart, knees slightly bent and trunk leaning forward (be sure to keep your back in a neutral position). Pull the weight towards your belly button using a neutral grip, keeping the elbows close to your sides, squeezing through the scapulars on each row.
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Theraband/ Cable shoulder internal rotation (shoulder at 90 deg)


Standing tall with you back to the cable machine, start by setting the shoulder blades by pulling them back and down. From here start with the hand straight up in the air with the elbow at 90 degrees and the shoulder abducted to 90 degrees. Pull the handle using the hand closest to the cable machine in a downwards motion in a pronated grip until your hand is as the same height of your shoulder. Ensuring this movement is preformed slow and controlled.
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Theraband/ Cable shoulder internal rotation (shoulder at 0 deg)


Standing tall side-on to a cable machine with you exercising shoulder nearest to the machine, start by setting the scapulars by pulling them back and down. From here have the elbow at 90 degrees with your elbow by your side. Pull the handle on the machine across the body in a sideways closing motion with a neutral grip as far as the shoulder joint will allow. Ensuring that your elbow remains by your side (bent 90deg) and shoulders blades toghther. this movement is preformed slow and controlled.
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Scapula retraction in sitting


Seated with your back up straight, pull your shoulders back and down ensuring you also squeeze them together and hold for 2 seconds
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ITB Foam Rolling


Side lying on a foam roller, roll up and down on the foam roller ensuring to stop just before you get to your knee and hip joint and not to cross over them.
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FABER stretch


Lying face up with one leg out completely straight, bend the other knee and place outside of ankle across lower thigh on straight leg, letting the knee fall out to side. Hold 30 seconds and repeat.
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Single Leg Squat


Stand on one leg, complete a half squat with your knees going over your 3rd and 4th toes. avoid allowing your knees to buckle in and make sure you can see your toes. Exercise designed to activate your Gluteals and Quadriceps in a weightbearing position.
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Plantarflexion Stretch


Kneel Down on ankles, roll back on to feet to stretch the front of the ankles. Exercise designed to improve plantarflexion mobility, which helps with freestyle, backstroke and butterfly kick.
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Hip Flexor Stretch


Kneel Down, rotate pelvis posteriorly, tighten abdominals and gluteals and stretch the anterior thigh. Exercise designed to help improve hip flexor mobility.
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Lat Dorsi Stretch


Kneel down , place bottom on heels, place arm out in front of you, rotate your thumb out laterally, hold and repeat on opposite side, can be done +- foam roller. Exercise designed to improve Lat Dorsi mobility which can help with arm position in the water.
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Thoracic Extension over Foam Roller


Place foam roller horizontally across shoulder blades, keep hips down and streamline over the roller, hold for 30 seconds, then lift bottom up off ground, place hands under the head and roll up and down spine. Exercise helps improve thoracic extension and streamline position in the water.
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Scapula Pushups


Get in to a pushup position, keep elbows locked, drop shoulder blades down slowly and then arch back out, keep core muscles on and avoid hitching scapulas. Good for improving scapula control which will help with all swim strokes.
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Clams


Lie on your side, bend knees to 90 degrees. squeeze heels to activate hip abductors, lift up 30 cm and hold. This exercise is designed to activate your Gluteus Medius and Minimus.
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SAPP


Get in to a pushup position, extend one arm out in front and try to maintain neutral body position and then repeat on other side. Can also be done with lifting alternate arms and legs. Helps improve dynamic core stability.
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Plank


Get in to a plank position using forearms and toes, keep head and lumbar spine in a neutral position. Aids in improving core strength and activation.
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Theraband/Cable External Rotation in 90 Degrees of Abduction


Start with arm up in 90 degrees of abduction, retract scapula, rotate arm upwards and try not to drop your elbow. Designed to improve rotator cuff strength.
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Scapula Setting and Pull Through


Start on hands and knees or in a pull pushup position, set scapula and activate core and then pull through using your arm. Exercise will help improve scapula control in a functional position.
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Theraband/ Cable External Rotation in 0 Degrees of Abduction


Keep Elbow tucked in to side, start with hand close to chest and externally rotate out to the side, keeping the scapula in a retracted position. Designed to improve rotator cuff strength.
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ITB Foam Rollers


Place Foam roller on outside of thigh and roll up and down from hip to just above the knee. A self massage exercise to help with lateral thigh tightness. This is very useful for breaststrokers.
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Self Massage – Gluteals


Get in to Piriformis stretch position with spikey ball under gluteals and roll. A self massage exercise to help with gluteal mobility. A very useful exercise for breastrokers.
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Piriformis Stretch


Lie on back, place left foot on right thigh and pull right thigh back towards you, Hold. Repeat on opposite side. Can also be done in sitting. Exercise desinged to improve Piriformis mobilty. This exercise can be very useful for breastrokers.
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Thoracic Rotation – Sustained Hold


Sit with one leg crossed over other, place opposite arm on outside of knee and rotate out to side, Hold. Exercise designed to improve thoracic rotation.
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Ballistic Thoracic Rotation


Sitting on a fit ball, arms behind head, rotate ballistically side to side, can be done with a broomstick. Exercise designed to improve thoracic rotation.
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Fitball Hip/Knee Extension


Place fit ball under shoulder blades and have feet on the ground, arms up in streamline position, maintaining hip extension, extend one knee, hold and lower then repeat on other side. Exercise assisits with Dynamic Core Stability.
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SAPP on Fitball


Get in to a pushup position with fit ball under stomach, extend one arm out in front and try to maintain neutral body position and then repeat on other side. Can also be done with lifting alternate arms and legs. Exercise assisits with Dynamic Core Stability.
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Plank on Fitball


Get in to a plank position using forearms and place toes on fit ball, keep head and lumbar spine in a neutral position. Bring ball in towards hips and then back to the starting position. Exercise assisits with Dynamic Core Stability.
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Advanced Plank


Get in to a plank position using forearms and toes, keep head and lumbar spine in a neutral position, then drop one hip to the floor smoothly and repeat on other side. Helps improve dynamic core stability.
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Bridge


Lie on your back, squeeze bottom muscles together and then lift your bottom up by pushing down through your heels. This exercise will help with activation on the Gluteus Maximus.
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Prone Arm Pulldowns


Lie on stomach, squeeze scapulas and pull theraband down. Good for improving scapula control which will help with all swim strokes.
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Scapula Retraction with Theraband


Pull Down with straight arms, Squeeze scapulas, hold and release. Good for improving scapula control and posture which will help with all swim strokes.
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Scapula Retraction in Prone with arm lift at 45 Degrees of Abduction


Lie down on stomach, bring arms out to 45 degrees, Squeeze Shoulderblades down, relax the upper Trapezius, Squeeze, lift arms 30 cm and Hold. Good for improving scapula control which will help with all swim strokes.
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Scapula Retraction in Prone with arm lift


Lie on stomach, place arms by side, Squeeze Shoulderblades down, relax the upper Trapezius, Squeeze, lift arms 30 cm and Hold. Good for improving scapula control which will help with all swim strokes.
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Scapula Retraction in Prone


Scapula Control; Squeeze Shoulderblades down, relax the upper Trapezius, Squeeze and Hold. Good for improving scapula control which will help with all swim strokes.
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Superman in lying


Flatten your back while lying on your stomach and lift your right arm up above your head. Squeezing your right glute and keeping your back flat, bring your left leg up towards the ceiling. Maintaining a flat back, slowly bring your right arm and left leg down to the starting position. Repeat and alternate sides.
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Superman in 4 point kneeling


Flatten your back while on your hands and knees. Squeezing your right glute, reach forward with your right arm while reaching back with your left leg. Your body should not sway from side to side. Keep your pelvis level on both sides while extending the arm and leg. Squeeze your right glute to bring your arm and leg back to the starting position. Repeat and alternate sides.
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Drive through in press up position


Begin in push up position with your back flat and shoulders back. Maintaining this position, bring your left knee up towards your chest and slowly back down. Repeat and alternate legs
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Knee plank with alternating leg lift


Start on your elbows and knees with both feet also in contact with the ground. Tightening one glute, extend and bring the opposite leg up while maintaining the position of your elbows. Do not let your hips rotate from side to side and keep your back flat throughout the exercise. Repeat and alternate legs.
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Bow and Arrow


Stand with your left foot in front of your right, shoulder width apart with both arms straightened in front of you. Keeping your left arm still, bend your right elbow and bring your right arm back as far as you can. Squeeze your left glute and rotate your hips to lead this movement. Keep squeezing the glute and bring your hips and arms back to the starting position. Repeat and alternate sides.
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Achilles stretch


Standing against a wall, have one foot slightly behind the other with both knees bent. Push your back heel into the ground and feel the stretch low down in your calf.
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Quad stretch


While standing, bring your heel towards your bottom and grasp it with the hand on the same side. Gently pull your heel further towards your bottom while not arching your back. You can use your free hand to hold onto a wall for balance if needed.
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Calf stretches


Leaning against a wall or someone else, have your front leg bent and back leg straight with both toes pointing forwards. Lean your weight onto your front leg so that you feel a stretch in your back leg
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Lx rotation


Lying on your back with your arms outstretched and knees bent so that your heels are flat on the ground. Rotate your hips while keeping your shoulders in contact with the ground so that one thigh is in contact with the ground. Rotate the hip on top and extend that knee to further stretch your lower back. Repeat on the other side
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Hamstring Stretch


Bend forward at the waist with your front leg straight and back leg bent. Keeping your hips level, lower your trunk as if you are going to sit on your back leg while keeping your front leg straight.
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FABER stretch


Lie on your back with your legs out straight. Bend one knee and rest that foot on the front of the thigh on the ground. Let the bent leg relax while keeping the opposite glute relaxed on the ground
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Groin (gentle)


Sit with both legs out and relaxed in front of you. Bent one leg and rest the flat part of your foot against the inside of the other thigh. Use your hands to gently push the bent knee towards the ground
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Upper hamstrings


Crouch on the ground with one leg straight in front of you and the other bent and resting on the ground. Keeping your front leg straight and toes pointing up, lower your bottom as if you are going to sit on your back leg.
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Bridges


Lie on your back with your knees bent up and your arms relaxed by your side. Flatten your back into the ground and drive through your heels to lift your bottom off the ground. Squeeze your glutes throughout and bring your bottom up so that it is parallel to your chest. Slowly lower your bottom back to the ground.
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Foam rolling


learn how to self massage your muscles to promote recovery. We talk you through foam rolling your whole body.
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Stretch to the sky


While standing, bring your shoulders up and above your head as far as you can while also standing on tip-toe. Slowly bring your arms by your side while coming out wide and lower your toes to the ground
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Caterpillar stretch


In standing, bend at your waist keeping your legs straight until your hands are as low as they can go. Lean forward so your palms are flat on the ground and walk your hands forward until you are in a push-up position. Drop your thighs and hips gently to the ground and push through your palms to arch your back. Lower your back to the ground and walk your palms back towards your feet, then slowly stand up.
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Pedalling


Lie on your back with your hip and knee bent at 90 degrees. Keeping one leg in this position, straighten your leg out and then bend it towards you as if you are pedalling a bike. Bring this leg back to the starting position and repeat with the opposite leg
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Knee to chest


Lie on your back, with both legs straight. Bring one knee to your chest and pull it firmly with your hands. Your opposite hip and glute should remain on the ground.
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Upper Trapezius Stretch and Levator Scapulae Stretch


Place, one arm on head and pull head across, hold for 30 seconds and then pull head in to more flexion, looking in to the armpit and hold for 30 seconds. Repeat on other side. These exercises are designed to help stretch the muscles of the neck.
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Scapular Push up


Start in 4pt kneeling, keep elbows locked straight. Let your chest sink towards the floor as your shoulder blades come together, then pull your shoulder blades forwards and raise your chest towards to ceiling. Progress to knees or toes to increase difficulty.
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Bow and Arrow


This exercise aims to improve the rotation range of you thoracic spine. Begin by lying on your side with feet, hips and shoulders in line, knees bent to 90 degrees. Keeping hips and lower back still, twist through your upper back and pull the elbow of your top arm backwards towards the floor. Hold for 20 seconds, repeat 3 times.
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Hip External rotation in 4pt kneeling


This is an excellent exercise for improving the control of both lateral gluteals and hip external rotators. In 4pt kneeling extend one arm out in front of you and the same leg out behind. Keeping the whole torso well aligned, rotate whole body evely away from weight-bearing side, then slowly back down to neutral.
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