LOWER BODY STRETCHES AND BENEFITS OF MASSAGE

All stretches should be to a point of discomfort not pain and also take deep breath in and stretch on exhale
1: Hip flexor stretch kneel in a lunge position with affected leg behind. Tighten in your tummy and push your hips forwards so that you get a stretch at the front of your hip. Hold for 8-10 seconds and repeat 3 times. (Raise arm on stretched side over head to increase stretch)

2: Standing groin Stretch 1 Stand with your feet apart and facing in the same direction. Lean away from your affected side so that you feel a stretch down into your groin. Hold this stretch for 8-10 seconds and repeat 3 times. 3 Quadriceps Stretch Standing. Bend the knee of your affected leg and use your hand to pull your foot up behind you keep both knees together and push your hip forward that you feel the stretch at the front of your thigh. Hold this stretch for 8-10 seconds and repeat 3 times.

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4 Quadriceps Push Use the same position as the quadriceps stretch. Following each quadriceps stretch, push your foot against your hand with 20% effort while resisting. Hold for 7 seconds then deep breath in and on exhale stretch the quad (this is a muscle energy technique). 5 Hamstring Stretch Stand and place your heel onto a step or stool. Keeping a slight bend in your knee lean your upper body forward from the waist sticking out your bottom. Lean onto your upper thigh and feel the stretch at the back of your thigh. Hold this stretch for 8-10 seconds and repeat 3 times. 6 Gluteus Maximus Stretch Lying on your back, bend your hip and knee and use your hands to pull your knee up towards your chest. Feel the stretch in your bottom. Hold for 8-10 seconds and repeat 3 times.

7 Low back/Gluteal stretch Sit on the floor, bend the leg up and place the foot outside of the opposite knee. Rotate your low back and use your opposite elbow to pull your affected leg across towards the opposite shoulder. Hold this stretch for 810 seconds and repeat 3 times.

8 Calf stretches- This stretch mainly opens the gastrocnemius, this is the dual head muscle that makes up the outer calf. With your arms extended and your back straight, place both palms on a sturdy surface, preferably a wall. Put the calf you want to stretch behind you, being sure to keep your heel pressed to the floor and the leg extended without bending the knee. The other leg is in a lunged forward position in between the wall and the extended leg. Keeping your heel down, slowly bend your elbows and lean forward. (Alternatively use a partner and lean into each other.)

Importance of Massage
Massage most directly affects our muscular system, but it also has an impact on other systems of the body as well. Research has shown that the human body responds to pressure, not just any pressure but deep therapeutic pressure applied in a steady, even manner by a professional. Therapeutic massage elicits very specific responses, such as, increased blood circulation, increased diameter of blood vessels, and decreased blood pressure. These effects are significant for anyone, but can be of special importance to the athlete looking for ways to recover faster, prevent injuries, and improve performance. For any questions or to book an appointment contact Ged on: 0868662814