Stretching exercises

Always start and end each exercise session with a few minutes of gentle activity to warm up and cool down.

Here are some important things to remember when doing the stretching exercises:

For warm up stretches hold the stretch for 6-10 seconds;
Ease into the stretch slowly;
Hold the stretch still, don't bounce;
Feel mild tension in the middle of the stretched muscle, not pain. If you feel any pain, ease off immediately;
Gently ease out of the stretch;
To ensure that you do not cool down too much whilst carrying out these stretching activities, try doing some mobility exercises in between the stretches;
To aid recovery, carry out cool down stretches (after the activity). Repeat the same stretches as carried out in warm up but hold stretches for 10-20 seconds.

Lower back and bottom (gluteals)

Lay on your back on the floor.
Tuck hands behind your thighs.
With both legs bent at the knees, use both hands to pull your thighs to your chest.

Stand tall with knees close together and very slightly bent.
Bend one leg at the knee and grab ankle.
Keeping the other leg slightly bent at the knee, push your hips forward slightly, keeping your knees close together.

Clasp your hands behind your back and slowly lift your arms upward.
If you’re not able to clasp your hands, just reach back and then up as far as possible.
Keep your spine tall and straight, pull your tummy tight.
Squeeze your shoulder blades together and hold once you have reached as far as you can comfortably go.

Stand keeping your tummy pulled tight and your back straight.
Place hands on hips or on the top of the bent leg.
Ease thigh and chest towards each other, keeping your back straight and keeping your eyes focused on something ahead of you (not the floor). Tilt your bottom upwards.

Raise one arm overhead with the elbow bent. Look ahead and keep neck relaxed. Hold elbow in position with the opposite hand.
Gently pull the arm that is being stretched behind your head.

Stand with your feet shoulder-width apart, knees slightly bent and tummy tucked in.

Reach your right arm up and over your head to the left side.
Your left arm reaches down your left leg to your knee.
Let your body lean into the stretch. (If there's any pain, you're reaching too far.)
Return to your starting position. Change arms.

Stand, facing something sturdy to lean against such as a wall.
Stand with both feet facing forwards and a stride length apart.
Slowly move your hips forward (bend front leg at knee) whilst keeping your back leg straight and heel on the floor.
Keep back straight.
You should feel stretch in upper part of calf.