3-4 days free worldwide delivery

Golf Ball Stretch & Massage - Seated - Beginner

by MASS4D® Media February 08, 2018


A golf ball is the ideal size and density for massaging the under surface of the feet. Daily walking and standing coupled with uncomfortable footwear can often lead to sore feet at the end of the day. This golf ball exercise will work to reduce muscle spasms, increase flexibility and improve blood flow.
Incorporate this exercise into your training programme or simply leave a golf ball next to the couch under your work desk to perform this throughout the day.


Toe Mobilisation - Seated - Beginner

by MASS4D® Media February 08, 2018


The toes assist in ambulation and movement such as walking, running, jumping, etc. Toes also function to improve balance, support bodyweight and propel you forward. A great way to reduce fall-risk potential and improve mobility is to ensure the toes are agile and flexible. Hands-on mobilisation of the toes improves the overall health of your toes.
Don’t forget to give all your toes a good inspection during this exercise. Look for any damage to the toenails and check for cuts, blisters or rough skin. Visit your local podiatrist for evaluation and self-care instructions as needed.


Deep Calf Stretch - Standing - Beginner

by MASS4D® Media February 08, 2018


The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the soleus primarily and gastroc secondarily.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner.
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.


Calf Stretch With Wall - Standing - Beginner

by MASS4D® Media February 08, 2018


The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily. Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner.
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.


Calf Stretch - Seated - Beginner

by MASS4D® Media February 08, 2018


The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.
Hold-Relax technique stretching is called Proprioceptive Neuromuscular Facilitation (PNF) stretching that can trigger a reflex response. This enhances communication between the muscle fibres and the brain. PNF is viewed as one of the most effective stretching methods to improve range of motion.


Single Leg Balance Training - Standing - Advanced

by MASS4D® Media February 08, 2018


Improved balance benefits people of all ages and health conditions. Balance training teaches the two separate sides of the brain to communicate better. This leads to greater stability and agility during upright movement, reducing the risk of fall and injury. Improved core strength and body posture are secondary benefits of mastering stability training.


Basic Balance Board Training - Standing - Beginner

by MASS4D® Media February 08, 2018


Improved balance benefits people of all ages and health conditions. Balance training teaches the two separate sides of the brain to communicate better. This leads to greater stability and agility during upright movement, reducing the risk of fall and injury. Improved core strength and body posture are secondary benefits of mastering the balance board.


Toe & Arch Strengthening with Towel - Seated - Beginner

by MASS4D® Media February 08, 2018


Toe towel crunches strengthen the deep muscles of the foot arch known as the interossei and lumbrical muscles. Toe crunches work to strengthen the feet, improve circulation and promote foot health.


Inner Ankle Strengthening - Standing With Exercise band - Advanced

by MASS4D® Media February 08, 2018


This is a standing resistance band strengthening exercise which targets muscles of the inner ankle, primarily the tibialis anterior and posterior, in an inner or medial direction.


Outer Ankle Strengthening - Standing With Exercise Band - Advanced

by MASS4D® Media February 08, 2018


This is a standing resistance band strengthening exercise which targets muscles of the outer ankle, primarily the peroneus longus, brevis and tertius, in an outer or lateral direction.


Upper Ankle Strengthening - Seated with Exercise Band - Beginner

by MASS4D® Media February 08, 2018


This is a seated resistance band strengthening exercise which targets muscles of the front ankle, primarily the tibialis anterior and extensor digitorum longus, in an upward or dorsal direction.


Inner Ankle Strengthening - Seated With Exercise Band - Beginner

by MASS4D® Media February 08, 2018


This is a seated resistance band strengthening exercise which targets muscles of the inner ankle, primarily the tibialis anterior and posterior, in an inner or medial direction.