What our Team are doing
Here's an insight into the fabulous work some of our staff are currently doing with
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Latest Results
Coast to Coast
The Sportsmed team once again did the hard yards providing support services to the coast to
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APFA - Asia Pacific Football Academy
Kate Apperley - Podiatrist, Andrew Bell - Sports Medicine Practitioner and Julian Firth -
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Upcoming Events
The following event may be of interest to you. If you experience any injury or pain during training
or
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General Instructions
Neck
Shoulders
Back
Hips and Lower limbs
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1. Trapezius: Keeping shoulders down and level, stretch head to side.
2. Neck Rotation: Slowly twist head to look over shoulder.
3. Neck Retraction: Keep head level and gently push chin back.
4. Pectorals: Palm against wall at head height, twist body away.
5. Hands on desk, bend head and shoulders down and forward.
6. Lying on front, keep legs straight up and arch backwards. Look up.
7. Rotator Cuff: Forearm over the opposite shoulder, push elbow backwards.
8. Aim to link hands behind back.
9. Shoulder Flexors: Lock fingers stretch arms down and back.
10. Side Flexion: Legs apart, bend sideways sliding hand down thigh.
11. Rotation: Feet facing away and firmly planted, rotate to touch wall.
12. Lying on back, legs bent and together, lower to side.
13. Gluteals: Lie on back and bring knee over chest. Add pressure to opposite side.
14. Ilio-Tibial Band: Sit with foot against oposite thigh. Pull knee to chest and keep back straight.
15. Hamstring: Leg raised on bench, straighten leg and then back. Hips square.
16. Iliopsoas. Push hips forward and down. Keep hips square and stomach tight.
17. Quadriceps: Pull foot up behind. Push knee backward, keep belly sucked in.
18. Adductors: Sit with soles of feet together and push knees to the floor.
19. Gastronemius: keep leg straight while leaining hips forward.
20. Soleus and Achilles Tendon: Bend knee forward and push latter down and forward.
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