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PRE & POST STRETCHING EXERCISES
SHOULDERS
Clasp hands behind back.
Push chest forwards.
Soft knees.
TRICEPS
Place one hand down the centre of the spine.
Gently pull the elbow backwards.
Feel the stretch down the back of your upper arm.
UPPER BACK
Soften knees and tuck bottom under.
Clasp hands and push forwards.
Spread shoulder blades apart. Chest (addition).
Forearm raised slightly on fixed object. Lunge stance.
Move body forward beyond elbow. Lats (addition).
Relaxed elbow. Lean slightly over away from arm.
Pull elbow towards lean.
CALVES
Feet pointing straight ahead.
Push back heel down to the ground.
Straighten back knee.
QUADS
Keep the body straight.
Hips and shoulders in line.
Pull the heel towards bottom.
For advanced stretch extend the hip backwards.
HAMSTRINGS
Pull legs towards vertical.
Straighten knee.Hold for 15 seconds.
Slowly release.
GLUTEUS MAX
Sit upright.
Keep hand supporting hand close to bottom.
Rotate torso towards knee.
