The popliteus muscle run's accross the back of the knee & can be stretched along with the hamstrings.
Rest your hands on your quads, with the leg out straight leaning forwards bringing the toes towards you.
Hold for between 20 and 30 seconds
I can develop a stretching program to suit your individual needs & take you through them one at a time, enabling you get the most from your stretching program. See prices for details.
Static stretching is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position and then hold the position for 20 seconds. During this holding period you would feel the stretch in the muscles. Static stretching exercises involve specialized tension receptors in our muscles. When done properly, static stretching slightly lessens the sensitivity of tension receptors, which allows the muscle to relax and to be stretched to greater length.
Should you require just one type of stretch, I'm happy to email you an advice sheet. These are then performed at your own risk. Please use the form below.
Winter Activities
Static Stretching
Friday 27th January ~ Hillcrest Sports Injury Clinic ~ 7:00pm
Friday 30th March ~ Hillcrest Sports Injury Clinic ~ 7:00pm
Please fill in form below, cost is just £8 this will be a 45min-60min session of stretching & advice. Places are limited to 2 clients per session so please register your interest early & I will contact you with further details.
Dynamic Stretching
Dynamic stretches are best incorporated into your warm up routine before training or a competition.
More recently, clinical studies have shown that traditional static stretching exercise may be detrimental to sports involving powerful movements. Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears. For this reason, many coaches now advocate static stretching away from competition to increase range of motion, and dynamic stretching prior to performing for injury prevention and preparation.
A good dynamic stretching program designed for you & your sport, will get you in better shape to compete. This type of stretching takes you through a range of motion that you'll use in your sport whether it be running, tennis or cricket. So for runners that would include heel kicks, high knees & fast feet etc, tennis & cricket would include some of these plus those to get the shoulder moving in rotation & sideways movement that wouldn't be required in running. Tennis would include some light work with a racket & a ball, so ideal to do with a training partner, Cricket could be the same but in bat & ball in the warm up nets. Rugby & football would include ball handling skills.
Popliteus Stretch
Dynamic stretches are best incorporated into your warm up routine before training or a competition. 
