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Exercise & Stretch Guides - By Body Part

Sports massage, remedial massage, and deep tissue massage are the best remedies for the body, but in between massages, you need to keep relieving muscle aches and pains.

I have compiled a range of trigger ball exercises and stretches to help you do this from home. Browse through these photo and video guides to follow various self-massage and stretch techniques. From beginner to advanced, there is a 'how-to' for all abilities. The moves take a matter of minutes and help you to continue taking care of your body post-massage.

Trigger Ball Exercises 

Total body exercises

Using a trigger ball is a highly effective way of relieving your muscle aches and pains. Scroll through these images to see demonstrations of this self-massage technique and how-to guides for using the ball on the body.

Trigger Ball for the Upper Body

Neck, shoulders, arms, chest and back

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Neck

- Place 2 trigger balls at the base of the neck, where the neck meets the shoulders, as demonstrated.

- Allow your body weight onto the balls, relaxing with arms down to the side.

- Do small movements side-to-side or up and down.

- To make it more intense, lift hips slightly.

- Explore with the arms - arms up in the air, circular motions or side-to-side.

- For all of the above, allow 30 to 60 secs rest and repeat 3 times.

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Trigger Ball for the Lower Body

Hips, glutes (buttocks), quads (thighs), hamstrings, calves and feet

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hips

You can do this either lying down on the floor or stood against a wall. Make sure to place the massage ball on soft tissue on the sides of your hips and avoid direct contact with the bone.

- Lie on the side that’s experiencing tightness. Place your forearm on the ground whilst extending your leg and bring the other leg over in front of you. 

- Place the massage ball under your hip, then put your hand on the ground in front of you.
 

- Alternatively, place the massage ball at the side of your hip and lean against the wall.

- Use the arm nearest the wall for support by placing it up against the wall.

- For both positions, move your hips around to release the tension in the tight areas.
 

Stretches 

Stretching keeps the body flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. If the muscles are short and tight then, when we need to use them for activity, they are weak and unable to extend all the way. This can lead to stiffness, discomfort, and injury. Scroll through these images to see demonstrations of stretches that will help you to loosen the muscles.

Upper Body Stretches

Arms, shoulders & chest

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arms

- Start standing or sitting tall.

- Grab one arm above your elbow with your opposite hand and pull across your body towards your chest until you feel a stretch in your shoulder.

- Make sure to keep your elbow below shoulder height.

- Hold for 30 secs and then repeat on the other side.

Lower Body Stretches

Glutes (buttocks), quads (thighs), hamstrings and calves

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glutes (buttocks)

- Lie on your back with both feet flat on the floor and knees bent.

- Lift both knees up towards the chest and place your right foot on to your left knee.

- Grasp both hands behind the right leg and pull towards you, head relaxed on the floor. Hold when you feel the stretch in the side of your right glute/butt.

- Hold for 30 secs and repeat on the other side.

Video Guides for Stretching

Stretches to release tension in the back & spine - number 1
00:23

Stretches to release tension in the back & spine - number 1

One of my most recommended stretch combinations to relieve tension from the whole body. You can do this at home! Part 1 of 4 stretches you can do for the back and spine. Seated lower-trunk stretch: - Sit upright in a chair or on the edge of the bed, with legs separated. - Slowly round the upper back and begin to lean forward. - Continue to bend at the waist and lower the head and abdomen between the legs and below the thighs. - Hold for 30 secs. *When doing this exercise, go slowly and do not let the back become straight* After completing this routine, which should take you 2/3 minutes, I finish by sitting on the back of my heels and resting my head forward onto the floor with arms at the side of my body… I find this so relaxing. When I am feeling really tight and stiff I tend to do this routine first thing in the morning, starting on the side of bed and just as I’m going to bed. It helps me move a lot easier in the morning and helps me sleep better at night
Stretches to release tension in the back & spine - number 2
00:15

Stretches to release tension in the back & spine - number 2

One of my most recommended stretch combinations to relieve tension from the whole body. You can do this at home! Part 2 of 4 stretches you can do for the back and spine. Seated twists: - Cross your arms across your chest and rest both hands onto your shoulders. - Inhale and sit up tall, exhale and twist slowly to your right and hold for 2/3 deep breaths. - Turn back to the centre and repeat on the left side. - Repeat 5 times for each side using your breathing each time. After completing this routine, which should take you 2/3 minutes, I finish by sitting on the back of my heels and resting my head forward onto the floor with arms at the side of my body… I find this so relaxing. When I am feeling really tight and stiff I tend to do this routine first thing in the morning, starting on the side of bed and just as I’m going to bed. It helps me move a lot easier in the morning and helps me sleep better at night.
Stretches to release tension in the back & spine - number 3
00:12

Stretches to release tension in the back & spine - number 3

One of my most recommended stretch combinations to relieve tension from the whole body. You can do this at home! Part 3 of 4 stretches you can do for the back and spine. Lateral side bends: - Stand tall with arms by the side of the body. - Take a deep breath in and as you breath out lateral bend to the right, sliding your arm down the outside of the right leg until you feel a stretch in the left side of the body. - Hold, breathing in and out for 2/3 seconds and return to standing. Repeat on the left side. - Repeat on both sides 5 times. After completing this routine, which should take you 2/3 minutes, I finish by sitting on the back of my heels and resting my head forward onto the floor with arms at the side of my body… I find this so relaxing. When I am feeling really tight and stiff I tend to do this routine first thing in the morning, starting on the side of bed and just as I’m going to bed. It helps me move a lot easier in the morning and helps me sleep better at night.
Stretches to relieve tension in the back & spine - number 4
00:47

Stretches to relieve tension in the back & spine - number 4

Prone lower-trunk stretch (Cobra): - Lie prone (facedown) on the floor. - Place both hands palms down. Fingers point forward by each hip. - Slowly arch the back, contracting/squeezing the buttocks. - Continue arching the back as you lift your head and chest off the floor without hunching the shoulders. - Hold each stretch for 5 secs. *When doing this stretch, do minimal arching and make sure you squeeze the buttocks during the arching. Squeezing the buttocks reduces stress on the lower back* After completing this routine, which should take you 2/3 minutes, I finish by sitting on the back of my heels and resting my head forward onto the floor with arms at the side of my body… I find this so relaxing. When I am feeling really tight and stiff I tend to do this routine first thing in the morning, starting on the side of bed and just as I’m going to bed. It helps me move a lot easier in the morning and helps me sleep better at night.
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