RECOMMENDED STRETCHES

 

Upper Calf

Take a step forward and bend the front knee. Keep the back knee straight and push the heel into the ground, making sure the both feet are pointing forwards. The stretch should be felt in the upper middle part of the calf muscle. Repeat for the other side.

Lower Calf

Take a step forwards and bend the front and back knee, whilst keeping the heel flat on the ground and both feet pointing forwards. The stretch should be felt towards the lower part of the calf. Repeat for the other side.

Back of thigh

Take a step forwards and bend the back knee. Put both hands on the thigh of the bent leg to support the lower back and lean forwards until the stretch is felt on the back of the thigh on the straight leg. Repeat for the other leg.

Lie on the ground and bend one knee so that the foot is close to the backside. Lift the other leg, keeping it slightly bent, and hold the calf with both hands. Gently pull the thigh towards the chest to feel a strech at the back thigh. The stretch should be felt in the centre of the muscle. If it is felt towrds one end or the other of the muscle, bend the leg slightly. Repeat for the other side.

Front of thigh

Stand on one foot, or use a partner for support. Hold the opposite ankle and bring the heel towards the backside but keep it pulled slighly away. Keep both knees close together to prevent twisting of the knee, and tilt the pelvis forwrds. Stretch should be felt in the middle of the thigh and towrds the hips. Repeat for other side.

Hips

Take a long step fowards, bending the front knee so that it rests on the ground. Keep the trunk upright, and both feet pointing forwards and then tilt the hip forwards slightly. The stretch should be felt across the hip joint. Repeat for the other side.

 

Backside

Sit on the ground with one leg straight out and the other leg bent with the foot on the other side of the straight leg. Hold the outside of the bent knee and pull gently towards and across the chest. Stretch should be felt towrds the outside of the buttocks. Repeat for the other side.

Lower Back

Lie on the ground with arms spread wide to each side of the body. Bend both legs at hips and knees and move them slowly to one side. Relax into this position and feel the stretch in the lower back area. Repeat to the other side.

Inside of thigh

Stand straight with hands on hips. Step out one side, pointing the foot out to the side slightly, and bend the knee so that it is above the toes, but not twisted. Keep the other leg straight. Feel the stretch on the inside of the straight leg. Keep trunk upright and ensure the foot of the straight leg is not turned inwards. Repeat for the other leg.

Shoulders

Link the hands and reach both arms above the head.. Pull the arms slightly backwards, being careful not to arch the back. Feel the stretch in the front area of the shoulders.

Chest

Link the hands and place behind the back. Bend the knees slightly and maintain an upright posture. Slowly pull arms backwards. Feel the stretch across the chest.

Neck

Keep neck in line with the body. Slowly tilt the head to one side moving one ear towards the same shoulder. Hold this position and feel the stretch on the opposite side of the neck. Repeat to the other side. Ensure that the stretch is always in this plane of movement.