Stretches
Back Exercises
Tummy Time/Back Stretch
In this video, consultant Osteopath and Director, David Leach, demonstrates a highly effective way to stretch your lower back and relieve tension. Whether you’re dealing with discomfort from prolonged sitting, muscle strain, or general stiffness, these stretches can help you find relief and improve your mobility.
David’s expert guidance ensures you perform these stretches safely and effectively, targeting the key areas of your lower back to promote flexibility and reduce pain. If you’re experiencing persistent back pain or discomfort and would like personalised treatment, our team at the London Osteopathy and Sports Injury Clinic is here to help.
You can book an appointment with our experienced Osteopaths or physiotherapists in ‘Our Services’
Take control of your back health today with expert care and support.
"Monkey Stretch"
Watch Consultant Osteopath and Director David Leach demonstrate a lat stretch for your back, designed to release tightness and improve mobility in your lats and upper back.
This stretch is particularly beneficial for enhancing posture, increasing range of motion, and relieving upper body tension. For more expert tips and to book an online consultation on our booking page
"Night Fever" Back Stretch
Watch Consultant Osteopath and Director David Leach demonstrate a lat stretch for your back, designed to release tightness and improve mobility in your lats and upper back.
- Lie on your back, knees bent.
- Drop your knees a little to one side.
- Straighten your bottom leg. Keep the other knee bent and gently pull it across your body with your hand.
- Your other arm rests out to the side.
- Stay here about 20 seconds. If you want more stretch, slowly straighten the bent leg.
- Relax, then roll back to the middle.
- Repeat on the other side.
- This one mainly stretches your lower back, hips, and side of your leg.
Cross Leg Back Stretch
Watch Consultant Osteopath and Director David Leach demonstrate a lat stretch for your back, designed to release tightness and improve mobility in your lats and upper back.
- Lie on your back, knees bent.
- Cross one leg over the other (like left over right).
- Let your knees slowly fall to the side.
- Arms out wide (or hold onto something).
- Relax and breathe, letting gravity do the work. Stay as long as feels good.
- To come out, straighten your bottom leg and roll back.
- Repeat the other way (right over left).
Towel Under Bra Strap Stretch
Watch Consultant Osteopath and Director David Leach demonstrate a lat stretch for your back, designed to release tightness and improve mobility in your lats and upper back.
- Roll up a big towel like a sausage (about shoulder width).
- Place it on the floor (not the bed).
- Lie on your back over the towel, with knees bent.
- Position it under the tight/sore part of your upper back.
- Give yourself a cuddle and relax into it.
- Stay for 2–3 minutes (or more if comfy).
- To finish: roll onto your side, pull the towel out, then lie back flat and relax.
Neck Exercises
Sniff your armpit
Watch Consultant Osteopath and Director David Leach guide you through a simple yet effective neck stretch to alleviate tension and improve flexibility.
Ideal for those with desk jobs or anyone experiencing neck stiffness.
For more expert advice and to book an online consultation, book with us today.
Neck Waterfall Stretch
Watch Consultant Osteopath and Director David Leach guide you through a simple yet effective neck stretch to alleviate tension and improve flexibility.
Lie on your back near the end of the bed.
Shuffle back so your head gently hangs off the edge.
Let your head relax and fall back (only as far as feels comfortable).
You can bend your knees for comfort.
To make it stronger, let your arms dangle off the edge too.
Stay as long as it feels good, then slowly wiggle back onto the bed.
Glute Exercises
Knee/Leg Button Cuddle Stretch
Join Consultant Osteopath and Director David Leach as he demonstrates a lower back and buttock stretch designed to relieve tension, improve flexibility, and reduce discomfort in the lower back.
This stretch is especially beneficial for those with sedentary lifestyles or chronic lower back pain. For more expert guidance and to book an online consultation,
Core Exercises (Tummy)
Kyaking Core Exercise
Core strength is key, so let’s learn how to build these muscles. Consultant Osteopath David Leach explains some of the best ways to build up your tummy muscles. Watch our latest video on improving your tummy muscles with targeted exercises to strengthen your core.
We can help you gain your strength back see our team and visit our booking section.
Arm Stretches
Booh Stretch / Bicep Stretch (Thumbs-down)
Join Consultant Osteopath and Director David Leach as he demonstrates an effective biceps stretch to improve flexibility and relieve tension.
Perfect for athletes, desk workers, or anyone looking to maintain healthy muscles. For more expert tips and to book an online consultation on our bookings page above.
Upper/Lower back Stretches
Cross Legged Buddha Stretch
Join Consultant Osteopath and Director David Leach and Dario as they demonstrate an effective stretch to improve flexibility and relieve tension.
This stretch is greater for your upper back, lower back and hips. Breathe for five times and repeat as needed.
Chest Stretch
The Dip Stretch
Join Consultant Osteopath and Director David Leach and Dario as they demonstrate an effective stretch to improve flexibility and relieve tension.
A dip stretch stretches the front of your body:
Your chest
The front of your shoulders
The top of your arms (biceps)
It’s like when you put your hands behind you and push your chest forward — it makes the front of your body open up.
Pec/Chest Stretch
Join Consultant Osteopath and Director David Leach and Dario as they demonstrate an effective stretch to improve flexibility and relieve tension.
- Stand by a wall or door frame.
- Place one arm straight on the wall at about shoulder height or a little higher.
- Take small steps away from the wall until you feel a stretch in your chest and shoulder.
- Keep your arm up (don’t let it drop).
- Hold and breathe slowly 5 times.
- Repeat on the other side.
- 👉 This one stretches the chest, shoulders, and upper back.
Balance Exercise
(10 Elephants)
Join Consultant Osteopath and Director David Leach and Dario as they demonstrate an effective stretch to improve flexibility and relieve tension.
Stand on one leg. Lift your other foot a little off the floor. Slowly count out loud: “one elephant, two elephants…” until you reach 10 elephants. Then switch legs.
This helps you practice balance in a fun, easy way.
Foot Stretch
Ball Under foot exercise
Join Consultant Osteopath and Director David Leach and Dario as they demonstrate an effective stretch to improve flexibility and relieve tension.
Put a small ball under the middle of your foot.
Keep your toes up.
Press gently and roll the ball slowly for about 10 seconds.
Then relax. Switch feet if you want.
Maintenance Stretch
How to get out of bed correctly
Join Consultant Osteopath and Director David Leach and Dario as they demonstrate an effective stretch to improve flexibility and relieve tension.
- Bend your knees.
- Roll onto your side, facing the edge of the bed.
- Move your legs off the bed.
- Push up with your arm and elbow to sit up.
- Sit for a moment, relax.
- Stand up slowly when ready.
- This is the safest way to get out of bed without hurting your back.
Leg Stretch
Quad Stretch (Using Table)
Join Consultant Osteopath and Director David Leach and Dario as they demonstrate an effective stretch to improve flexibility and relieve tension.
- Stand with a chair in front of you and a table behind you.
- Step forward a little and put your shoelaces of one foot on the table behind you.
- Hold the chair for balance.
- Stand up gently until you feel a stretch in the front of your thigh.
- Breathe slowly 5 times.
- If it’s too hard, just keep both hands on the chair and hold.
- To finish, put both hands on the chair, slide your foot off the table, and relax.
- Repeat on the other leg.
