3 Position Neck Stretch

This is a great stretch for anyone who experiences neck tension and may even be helpful for headache sufferers.

Hold each position for 20 seconds. I have only performed 1 20 second hold so the video is not too long.



Important Note:
For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Basic Neck Stretch

This basic neck stretch can be performed any where you can find a seat.

Sit on the hand of the side to be stretched to pin down that shoulder. Sit up very straight and keep the sternum up. Turn your head to 45 degrees away from the side to be stretched. Use the other hand to gently guide your head down/forward in the 45 degree direction.

If you slouch and don't sit up straight, the stretch will not be effective.

For the first week of performing this stretch, hold each side for 20 seconds. Increase the time to 30 seconds after the first week.

Some pain is normal during the stretch but stop if you feel sharp pain or if pain persists for more than 10 minutes after completing the stretch.

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Seated Twisted Torso

An easy stretch to perform any where, any time! Very good for people spending too much time at the desk.

Cross one leg over the other, reach the opposite hand over the outside knee and turn your body away from the knee.

Hold the stretch for 30-45 seconds.

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Twisted Torso Stretch

A basic back stretch that improves rotation through the whole torso and gives a light stretch to the buttock as well.

Flex the hip to 90 degrees and then pull across the body. Stretch out the arm on the same side as the hip being stretched. Turn your neck to look at the outstretched hand as long as this doesn't cause neck pain.

Make sure your neck is supported by a pillow as shown.

Hold the stretch for 30-45 seconds.

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Back Stretch

To make this stretch really work, get into the position as shown and then walk the fingers forward to increase the stretch through the back.

Hold the stretch for 30-45 seconds.

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Hip Flexor Stretch

The hip flexor stretch opens the front of the hip and groin area. It is a great stretch for people who spend a lot of time sitting at a desk or driving long distances. Cyclists also need to do this stretch regularly.

Hold the stretch for 30-45 seconds

Note that the knee is in contact with the mat. The pressure on the knee should be light however as the foot on the side being stretched tries to reach as far behind you as possible. Use a pillow or towel under the knee if it gets sore from the pressure.

Note that I am using the bar for support. This is so I can concentrate on a deep stretch and not have to worry about keeping my balance!

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Pec (Front of Chest ) Stretches

In BOTH stretches the foot on the side you are stretching steps forward. So if you are stretching your right pec, step forward with the right foot.

Bent Arm at Elbow

The strongest of pec stretches and also opens out rounded shoulders.

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Pretzel (Advanced Buttock) Stretch

The pretzel stretch is a strong stretch to the buttock region. It also has the advantage of providing a light traction to the lumbar spine.

The trick to getting it right is to make sure one of your hands reaches between your legs and the other goes around the legs.

Make certain that your head is resting on something like shown in the photo. Otherwise you will be calling us to fix your neck!!

Hold for 30-45 seconds.

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Adductor (Inside Thigh) Stretch

The adductor stretch opens up the groin region. The foot up on the stretching bar needs to be pointing straight up and the support foot needs to be at 90 degrees to the bar. Your body should face side on to the bar.

Do not over stretch!! This is usually a very inflexible area for most people so progress slowly.

Hold the stretch for 30-45 seconds.

To increase the force of the stretch place your hand on the side being stretched on your inside thigh with the palm facing forward.

Place the other hand over your head to further increase the force of the stretch

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Basic Gluteal (Buttock) Stretch

The basic gluteal stretch is the starting point for getting more flexible muscles is the buttock region.

Make sure your head is comfortably resting on a pillow

Hold the stretch for 30-45 seconds

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Calf Stretch

Points to remember when doing a basic calf stretch:

- keep your back leg straight

- keep both heels down (especially the rear heel)

- lean forward and support you body weight as shown

- ensure both feet are pointing forward (this is the most common error and in fact my rear foot should be straighter than shown)

Hold stretch for 30-45 seconds

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Quadriceps (front of thigh) Stretch

The quadriceps stretch opens up the front of the thigh.

Make sure that the knees stay together during the stretch otherwise you don't stretch the "rectus femoris", the only muscle (of the 4 muscles that make up the quadriceps) that crosses the hip joint as well as the knee joint.

Bring the foot towards the buttock. If you can't reach, wrap a towel around the leg being stretched and pull the foot towards the buttock. This makes the stretch a lot easier.

Hold the stretch for 30-45 seconds.

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Hamstring Stretch

The hamstring stretch is a VERY important stretch for the lower back! Flexible hamstrings can drastically reduce back pain if performed regularly and correctly.

Hold the stretch for 30-45 seconds.

The first picture shows the starting position. Make sure your support foot is pointing more towards the stretching leg than sideways. The foot of the leg being stretched should point straight up. For maximum effect keep leg being stretched straight. However if you have a knee problem then a slight bend in the leg being stretched may be necessary.

The second stage of the stretch involves leaning forward from the hips to increase the force of the stretch. Note that the back is kept straight. This protects the lower back from injury.

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.