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Shin Muscle Stretch - On Knees - Expert

by MASS4D® Media February 08, 2018


Muscles of the anterior compartment of the shin work primarily to lift the foot upwards towards the shin. This is a critical movement for walking and running. Inefficiency of these muscles often causes “shin splints”. Regular stretching and strengthening of the shin muscles will reduce the likelihood of injury.
If you have any significant knee issues or surgical repairs, then opt for the Shin Muscle Stretch - Standing and give this one a pass.
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.


Front Hip Stretch - On Knees - Advanced

by MASS4D® Media February 08, 2018


The hip flexor muscles allow forward bending at the hips and let you stand tall while moving the leg forward for walking, running and jumping. Chronic hip flexor spasm is very common for anyone who sits for many hours per day. Flexible hip flexors help improve mobility of the hips and low back.
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.


Inner Thigh Stretch - Squat - Advanced

by MASS4D® Media February 08, 2018


The adductor muscles of the inner hip and thigh are responsible for pulling the leg inward towards the midline of the body. In other words, if you squeeze your legs together, you are using your adductor muscles. Flexible adductors will help improve hip mobility.
Do not attempt this stretch if you have any severe knee issues or surgical repairs without permission from your health care provider. Instead consider the Inner Leg Butterfly Stretch - Seated on Floor.
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.


Inner Thigh Stretch - Lying On Back - Advanced

by MASS4D® Media February 08, 2018


The adductor muscles of the inner hip and thigh are responsible for pulling the leg inward towards the midline of the body. In other words, if you squeeze your legs together, you are using your adductor muscles. Flexible adductors will help improve hip mobility.
If you find it too challenging to get started, revert to Inner Leg Butterfly Stretch - Seated on Floor.
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.


Deep Calf Stretch - Standing - Advanced

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. This exercise has the added benefit of assessing and increasing ankle range of motion. After mastering this version, you can move your foot away from the wall by 1cm and repeat.
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 in Doorway - Standing - Advanced

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.


Thigh and Buttock Strengthening - Standing - Advanced

by MASS4D® Media February 08, 2018


Peterson Steps Ups will focus on your vastus medialis oblique or teardrop quadricep muscle, while also training the gluteus medius. Strengthening and synergy of these muscles will stabilise the femur or thigh bone to improve walking and running patterns.


Hip and Upper Leg Strengthening Lunge - Standing - Advanced

by MASS4D® Media February 08, 2018


This all-in-one bodyweight exercise will strengthen muscles of the hips, buttocks, front and rear thigh. This is beneficial for the muscles of the calf and shin along with core muscles of the trunk. This is a functional and effective exercise for the whole body that requires no equipment. The split squat places more weight on the front leg as compared to a traditional lunge that engages both legs equally.


Hamstring Strengthening - Balance Ball - Advanced

by MASS4D® Media February 08, 2018


This stability ball exercise targets the hamstring muscle group while also engaging the core and full posterior chain. This is a low impact, highly effective exercise for strengthening the hip flexor and extensor groups, and also for deep stabilising the abdominal muscles. Watch this video for differing variations to increase the challenge.


Bridge Hip Strengthening - Balance Ball - Advanced

by MASS4D® Media February 08, 2018


This beginner level stability ball exercise is known as Bridge Exercise due to the position held in isometric contraction. Bridge Exercise engages the abdominal, hamstring, gluteus and erector spinae muscles, making this a great beginner exercise for the core and posterior chain muscles. By performing on the stability ball, the core muscles are also engaged to sustain balance.


Bridge Hip Strengthening With Single Leg With Lift - Lying On Back - Expert

by MASS4D® Media February 08, 2018


This advanced level strengthening exercise that builds up on the intermediate version of the Bridge Exercise. Bridge Exercise engages the abdominal, hamstring, gluteus and erector spinae muscles, while the single leg raise version adds hip flexor and knee extensor strengthening with improved balance and stability.


Bridge Hip Strengthening With Single Leg - Lying On Back - Advanced

by MASS4D® Media February 08, 2018


This intermediate level strengthening exercise takes Bridge Exercise to the next level with this single leg version. Bridge Exercise engages the abdominal, hamstring, gluteus and erector spinae muscles, while the single leg raise version adds hip flexor and knee extensor strengthening with improved balance and stability.