Stretching for sport
Assisted stretching for active people.
Flexibility needs are personal. A runner might want to focus on calf or hip movement, a cyclist on how their hips and upper body feel after long rides, and a gym-goer on the bottom of a squat or an overhead position.
Built around your activity
Not the same routine for everyone.
At Stretch Birmingham in Sutton Coldfield, one to one sessions are delivered by osteopaths and physiotherapists from Exhale Osteopathy. We start by understanding your activity and your goals, rather than running through the same stretch sequence for everyone.
By sport
Different sports, different needs.
01
Runners
Movement demands: Thousands of repeated strides, driven by the calves, hips and hamstrings, with the ankle absorbing load on every step.
Common goals: A freer stride, calves and hamstrings that feel less tight after long runs, and comfortable hip extension.
What a session might include: Supported calf and ankle positions, hip flexor and hamstring work, and a short routine for after your runs. Every runner is different, so the mix is chosen after your screen.
02
Cyclists
Movement demands: Hours in a flexed position, with the hips and knees repeating the same arc and the upper back and neck holding you over the bars.
Common goals: Easier movement at the front of the hip, a less stiff upper back after long rides, and comfort getting into an aero position.
What a session might include: Hip flexor and glute positions, thoracic and chest work, and time to move through ranges the bike does not use.
03
Gym-goers
Movement demands: A mix of pushing, pulling, squatting and hinging, often through a large range under load.
Common goals: More comfortable positions in squats, lunges and overhead work, and dedicated mobility time that does not eat into training.
What a session might include: Hips, ankles and shoulders chosen from your screen, so time goes where your positions are limited.
04
Weightlifters
Movement demands: Deep squats, overhead positions and hinges, where small restrictions at the ankle, hip or upper back change how a lift feels.
Common goals: Comfortable squat depth, a stable overhead position and freer hip hinging.
What a session might include: Ankle dorsiflexion, hip and adductor positions, and thoracic and shoulder work for overhead reach, alongside your strength programme.
05
Footballers
Movement demands: Sprinting, kicking, cutting and changing direction, which ask a lot of the hips, groin, hamstrings and calves.
Common goals: Freer hip and groin movement, hamstrings that feel less tight, and a mobility routine to fit around matches and training.
What a session might include: Hip rotation and adductor positions, hamstring and calf work, adapted to your position and how your week looks.
06
Golfers
Movement demands: Rotation through the hips and upper back, held posture over the ball and a full shoulder turn.
Common goals: A fuller, more comfortable turn and less stiffness after a round.
What a session might include: Thoracic rotation, hip rotation and shoulder positions, with home stretches you can do before you play.
Before you start
What to expect.
Does stretching prevent sports injuries?
Not reliably, and the evidence does not support promising injury prevention as a general outcome. We focus on flexibility, range of motion and sensible integration with the rest of your training. If you already have an injury or are rehabilitating one, a clinical assessment at Exhale may be more appropriate.
A first session built around your sport
Your 50 minute first visit (£70) includes a movement screen and guided assisted stretching. Follow-ups are 50 minutes (£70), or 25 minutes (£40) for a shorter, focused session. Tell us your sport and the movement you want to work on when you book.