Stephen Claxon Health and Fitness
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To follow me, get advice, book sessions, and live the healthy life. SPORTS THERAPY PERSONAL TRAINING
Injury rehabilitation Weight Loss
Remedial Massage Fitness Assessments
Joint Mobilisation Nutritional Plans
Prehab Yoga and Pilates
Passive Stretching Postural Analysis
Sports Massage Detox Information
Home visit based health and fitness
Initial Consultation is free
Discounted courses
Group training and FamilyFit
£30/£20 per hour/half hour
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Tight Hamstring: Forward Bend With Rounded Back @golfrossendale @vibe_pt_studios Golf Rossendale Driving Range & Academy Vibe Personal Training Studios This stretch targets both hamstrings as well as the lower back. Sit on the floor, extending both legs straight out in front of you, legs together. Fold your torso over your thighs, gently rounding the back but keeping the legs straight. Hold here for 30 seconds, and then sit up.
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Tight Hamstring: Modified Hurdler Stretch @golfrossendale @vibe_pt_studios Golf Rossendale Driving Range & Academy Vibe Personal Training Studios This basic stretch is perfect for targeting one leg at a time and is great for those with really tight hamstrings. Sit on the floor, and straighten your left leg in front of you. Bend the right knee, placing the sole of your right foot against your left inner thigh. Fold over your left leg, keeping your back straight. Hold for 30 seconds, then switch legs.
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Tight Hamstring: Advanced Standing Hamstring Stretch @golfrossendale @vibe_pt_studios Golf Rossendale Driving Range & Academy Vibe Personal Training Studios If the previous stretch isn't deep enough for you then try this variation. It's perfect for doing on a bench after a run in the park. Prop your left heel up on a surface that is a little lower than your hip, such as a chair or bench. Flex your foot. To increase the stretch, bend forward toward your flexed foot by creasing at your hips. Hold for 30 seconds, and switch legs.
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Tight Hamstring: Tipover Tuck Hamstring Stretch @golfrossendale @vibe_pt_studios Golf Rossendale Driving Range & Academy Vibe Personal Training Studios Tight hamstrings can lead to strains and pulls, so stay flexible with these post-workout stretches. This stretch is good for your hamstrings and also loosens tight shoulders. Stand with your feet hip-distance apart. Interlace your hands behind your back. Keeping your legs straight, bend at the hips, tucking your chin, and bringing your hands over your head. Relax the back of your neck, and if the stretch is too intense, release your hands, placing them on the backs of your thighs, and soften your knees. Hold for 30 seconds, and slowly roll up to standing.
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Tight Hamstring: Scissor Hamstring Stretch @golfrossendale @vibe_pt_studios Golf Rossendale Driving Range & Academy Vibe Personal Training Studios Easy to do anywhere and safe for injured backs, this hamstring stretch is great if you're really tight. Stand with your feet together. Step your right foot back about two feet and bend forward from your hip joint, keeping your back and both legs straight. After holding for 30 seconds, switch sides.
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IT Band: Foam Roll @golfrossendale @vibe_pt_studios Golf Rossendale Driving Range & Academy Vibe Personal Training Studios The IT band is a thick strand of fascia that runs the length of the thigh; when it gets tight, it can pull the knee out of alignment, causing pain and inflammation in the joint. Lying on your side, similar to a side plank position, place the roller on the outside of your thigh just below your hip. Place your top arm on your hip, and using your top leg for stability, roll the length of your thigh, stopping just above the knee. Go slowly, and do not roll over the knee joint. Keep your bottom leg lifted, or lower it down to the floor if you can. Chances are high that this move will be painful, which is a sign that you really need to do this. If you find an especially tender point, try rolling forward and back to release this spot. Roll for 30-60 seconds, then switch sides.
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IT Band: Side Lunge @golfrossendale @vibe_pt_studios Golf Rossendale Driving Range & Academy Vibe Personal Training Studios This lunge variation is another exercise that targets the glute meds. Holding a pair of dumbbells, stand with your feet and knees together. Take a large step with your right foot to the right side, lunging toward the floor. Make sure your right knee does not extend past your toes, and keep your left leg relatively straight. Push off through your right foot, emphasizing the weight in the heel, to return to the start to complete one. Do three sets of 12 to 15 on each side.
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IT Band: Single-Leg Bridge Lift @golfrossendale @vibe_pt_studios Golf Rossendale Driving Range & Academy Vibe Personal Training Studios Modifying the classic bridge into a single-leg move helps strengthen hips as well as glute muscles. Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground. Then, pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position. Slowly lower your body to the floor and repeat. Switch legs to complete one rep.
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IT Band: Bulgarian Split Lunge @golfrossendale @vibe_pt_studios Golf Rossendale Driving Range & Academy Vibe Personal Training Studios This is a great move for your glutes, while also working your quads, hamstrings, and calves. Stand in front of the bench, facing away from it. Put your right foot behind you on the bench as shown. Step your left foot out in front of you. Bend down to make a 90-degree angle with your left knee, ensuring that it doesn't pass your ankles as you lower down. Keep your torso straight and engage your core. Lift back up to the starting position. Repeat five to 10 times for each leg.
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IT Band: Squat Walks With Resistance Band @golfrossendale @vibe_pt_studios Golf Rossendale Driving Range & Academy Vibe Personal Training Studios Squat walks are an excellent way to strengthen your glute meds. Tie a resistance band around your ankles. Start with a lighter band (red/medium) and work your way up to a heavier band (green/advanced). Begin standing with feet directly underneath your hips, abs and glutes engaged, and hands on your hips. Squat halfway down, and sidestep to the right as far as you can manage without splaying the knees inward. Bring the left leg toward the right with enough space to keep some resistance in the band. Concentrate on keeping your pelvis straight and sturdy and avoid rocking your body and pelvis as you walk. Step to the right 10 times, then reverse, stepping to the left 10 times. Repeat for three sets. Then complete squat walks, stepping forward 10 times (squat halfway down and step forward as far as you can while maintaining proper form), then reversing, stepping backward 10 times. Concentrate on keeping your feet at shoulder distance. Remember to remain steady as you walk, avoiding any major rocking motions with your body, especially the pelvis. Repeat for three sets.
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IT Band: Clam @golfrossendale @vibe_pt_studios Golf Rossendale Driving Range & Academy Vibe Personal Training Studios The clam targets the glute meds and helps build hip control. See the clam in action here. Start by lying on your left side. Bring your knees and hips to a 45-degree angle bend. Position your top pelvis away from your head to bring your waist off the floor. Maintain this neutral position throughout the entire exercise. Lift your top knee up, keeping your heels together. Lower back to starting position, ensuring that you're not moving your pelvis or torso. Repeat for 30 seconds to one minute, then switch sides.
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IT Band: Standing Stretch @golfrossendale @vibe_pt_studios Golf Rossendale Driving Range & Academy Vibe Personal Training Studios Here's another IT band-loosening stretch that is great to do after a run. Stand with legs together and back straight, arms at your side. Step your right leg behind your left leg, making sure both feet point forward. Put your arms on your hips. Slowly push your hips toward the right, so you are making a "C" curve with your left side. You can raise your right arm overhead and to the left. Hold for 15 to 30 seconds, feeling the stretch in your right thigh. Switch sides.
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