Groovi-Grippa Exercise Sheet 1

  • Precede stretches with 10-20 min warmup.
  • Hold stretch for 30-40 seconds.
  • Repeat 3 X’s.
  • 3-4 times daily to increase flexibility, 6 days a week.
  • Stretch 3-4 days/week to maintain flexibility.
  • Into discomfort NOT pain.

Hamstrings & Calf’s
Place Groovi-Grippa on forefoot. Pelvis stays down Keep hip at 90 degrees. Straighten knee

Quadriceps stretch with the aid of the Groovi Grippa.

Groovi-Grippa

Outside thigh or ‘TFL’

Start with bent knee. Pull foot up & inwards with Groovi-Grippa.
Keeping pelvis on floor, bring leg across body & straighten knee.
You will feel the pull & burn on the outside thigh.

Upper Hammie
Place Groovi-Grippa on forefoot of the upper hamstring
you are stretching. Use the Grippa to lift that thigh
towards your chest.

Groovi-Grippa Exercise Sheet 2

  • Precede stretches with 10-20 min warmup.
  • Hold stretch for 30-40 seconds.
  • Repeat 3 X’s.
  • 3-4 times daily to increase flexibility, 6 days a week.
  • Stretch 3-4 days/week to maintain flexibility.
  • Into discomfort NOT pain.

Stretching foot Evertors

Stretching foot inventors

Inner thigh / Adductor muscles
Place Groovi-Grippa on forefoot Abduct the thigh & flex the foot against the pull of the Grippa.

Assisted Quads stretch
Ensure that knees are parallel & ‘headlights down’ or tuck your tail in, to enhance stretch.

Grippa

Assisted neck rotation

Self neck traction
Maintain upper neck ‘nod’ position. Position GrooviGrippa under occiput (base of skull) Straighten elbows & pull to traction neck.

Groovi-Grippa Exercise Sheet 3

Hamstring with headlights
Maintain an anterior tilt ‘headlights up’. Maintain lumbar spine position whilst straightening leg.
Hold 3 X 30 sec each leg position.

Double hammie in sitting

Place Groovi-Grippa on forefoot to enhance calf stretching as well as hammie. Slumping forward whilst pulling on handles enhances neural stretch.

Double hammie in lying

Nerve stretch in doorway

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