STRETCHING

Here below a list of stretching exercises

HIP FLEXOR

Begin by kneeling on the floor. Bring your right leg in front of you so that your right thigh is parallel to the floor, with your knee bent at a 90-degree angle and your foot flat on the floor.

Leave your left knee on the floor, making sure that your shin is pointing straight back (not toward the left or right).

Put your hands on your hips, then bring your thumbs downward, contract your glutes, and feel your pelvis tuck under you.

With your back straight, shift your weight forward until you feel a stretch through the front of the left thigh and groin.

For an even deeper stretch, reach your left arm up overhead and slightly toward the right.

Repeat on the other side.

LOWER BACK & LEGS

Squat and try to get both heels on the floor. 

GLUTEALS

(i) pull knee across body, and

(ii) cross legs and pull to chest, perform 30sec per side

HAMSTRIGS & GLUTES

Lying on your back, bend one knee up to your chest and hug it. Then, extend your leg toward the ceiling and gently pull it to you. Repeat with the other leg 

STANDING HAMSTRINGS

Place your leg on a chair or bench and straighten it. Keeping your back straight, lean forward until you feel the stretch in your hamstring. To increase the stretch, use a higher chair/bench. Repeat on the other side. 

LYING HAMSTRINGS

Lie on your back. One leg at a time, bend your knee, then extend your leg toward the ceiling. Grasp your leg and gently pull it toward you. To ease strain on your lower back, bend the leg you are not stretching, placing your foot flat on the floor. 

SITTING HAMSTRINGS

Sit on the floor with one leg out to the side and the other leg bent to the inside. Gently reach for your toes on the outstretched leg. Repeat on the other side.

Variation: Sit on the floor in the “hurdler’s position” (one leg out and one leg bent back) and reach to your toes with both arms. Repeat with the other leg

TORACIC SPINE/TORSO

Lying on side, bring arm towards ceiling and down towards opposite side of body, repeat 10x per side. 

CHEST

Arms on doorway, step through with one foot (can do at varying heights as per diagram, 30sec per position 

LATS/OBLIQUES/QLs

Arms overhead and lean to side. Continue breathing. 30sec per side 

BACK EXTENSIONS

Lying face down, perform a ‘sloppy push-up’ by propping self up on arms and keeping hips on floor. Repeat 10x 

HIP FLEXOR STRETCH

In lunge position, push hips forward and keep back leg on ground, hold 30sec per side 

QUADRICEPS

Standing arms-length from a wall, face the wall and place your left hand on it. Bend your right leg until you can grab your foot with your right hand. Gently pull your leg up against your glutes to stretch the top of your right thigh. Repeat on the other side. 

TRICEPS

Put one arm behind your head as shown. Grab your elbow with your other hand and pull gently. Repeat on the other side. 

CALF & ACHILLES

Stand about three feet from a wall with your hands resting on the wall.

Alternating feet, place each foot as far back as you can while keeping your heel flat on the floor. No bouncing and don’t overdo it; the goal is to gently stretch your calf.