REMEMBER - A safe stretch should not be forced or painful. Take each exercise slowly and gently.
----- ABDOMINAL -----
Lie on your stomach. Push on your arms until they are straight, keeping your lower body in contact with the ground.
----- CALF -----
Lean against a wall, supporting yourself with your hands. Turn your toes inwards and let your buttocks fall towards the wall.
----- CALF -----
Stand with your forward leg bent, keeping your rear leg straight and your heels on the ground.
----- GROIN -----
Sit with the soles of your feet together and let your knees drop down to the floor. Do not press your knees down with force.
----- ARM -----
Stand upright and straighten your arm down infront of your leg, pushing your hand towards your body.
----- HAMSTRING -----
Lie on your back and grasp the back of your thigh. Ease your leg towards your chest, keeping the leg as straight as you comfortably can.
----- BUTTOX/THORAX -----
Sit on the floor and grasp your leg behind the knee. Pull your leg towards you while turning your upper body towards the raised leg.
----- LUMBAR -----
Lie on your back and take hold of your legs behind the knees. Pull your thighs towards towards your chest while keeping your back flat on the floor.
----- DEEP CALF -----
Stand with feet flat on the floor, toes pointing forward, then gently bend your knees.
----- SHOULDERS -----
Stand straight, head held up and try to clasp your hands behind your back while keeping the upper elbow as far back as possible.
----- OUTER THIGH -----
Stand with your legs crossed. Reach down your side, stretching towards your feet.
----- QUADS -----
Lie on your side. Grasp your ankle and gently pull your foot towards your buttocks while keeping your pelvis stable. Take care not to pull your leg too sharply.