Long calf muscle
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Place hands on wall with one leg to rear. Keep the rear leg locked straight and foot flat. Turn rear foot slightly inwards. Bend front leg taking calf stretch through rear calf. |
Short calf muscle
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Place hands on wall taking weight through rear leg. Turn rear foot slightly inwards and keep heel flat. Bend rear knee forward over rear foot. |
Hip flexor
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Kneel on ground with front knee at 90°. With the back straight, tilt the pelvis back by tucking the abdomen up and in and squeezing buttocks. Keep head up. |
Hamstrings
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Kneel on one leg with other leg out in front with the foot flexed. Keep back straight and bend forward at the hips to feel the stretch down the back of the leg.
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Front thigh
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Pull heel towards buttock. Keep back straight, knees together and in line.
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Trunk side flexors
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Stand with feet comfortably apart. Fold arms above head. Bend to the side slowly. Stretch up with upper elbow. |
Pectorals
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Stand side-on to a wall or pole with closest leg forward. Place forearm on wall with shoulder slightly above 90°. Turn upper body away from wall or pole. |
Triceps stretch
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Place hand between shoulder blades. Place opposite hand on elbow. Pull elbow towards midline with help from opposite hand. |
Shoulder & Chest
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Stand with head up, chin in, hands clasped behind back. Pull shoulders down and back. Press shoulder blades together and down. Pull the stomach in to prevent arching of the lower back. |
Lower back
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Lie with hands behind head, arms flat. Bend hips and knees90°, feet together. Roll knees over to ground. Upper knee should be directly above lower knee. |
Groin
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Sit on floor with back straight. Grasp the ankles and draw them towards groin. Use the elbows to apply a gradual downward and outward pressure on the knees. |
Buttock
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Gluteals: Lie on back with both hands around one knee. Pull knee towards opposite shoulder. Keep head, shoulder and opposite leg relaxed. |
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Piriformis: Lie on back and hold knee to chest. Pull knee and ankle towards opposite shoulder. |
