IMPROVE PERFORMANCE - PREVENT INJURY
1 - Warm Up
2 - Stretch 15-30 seconds
3 - Repeat each safe stretch 2-4 times.
4 - Don't force the stretch - it should be comfortable.
5 - Cool down.
REMEMBER
A safe stretch should not be forced or painful. Take each exercise slowly and gently.
Stand upright and straighten your arm down infront of your leg, pushing your hand towards your body.
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.
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.
Lean against a wall, supporting yourself with your hands. Turn your toes inwards and let your buttocks fall towards the wall.
Lie on your stomach. Push on your arms until they are straight, keeping your lower body in contact with the ground.
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.
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.
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.
Stand straight, head held up and try to clasp your hands behind your back while keeping the upper elbow as far back as possible.
Stand with your legs crossed. Reach down your side, stretching towards your feet.
Stand with your forward leg bent, keeping your rear leg straight and your heels on the ground.
Stand with feet flat on the floor, toes pointing forward, then gently bend your knees.