10
11
Lay flat on your back with your hips relaxed
against the floor. Bend one leg at the knee.
Keeping both shoulders flat on the floor, gently
grasp the bent knee with your hands and pull
it over your body and towards the ground. You
should feel a stretch in your hips, abdominal
and lower back. Hold for 20 to 30 seconds and
release. Repeat the exercise for the opposite side.
Stand with your feet shoulder width apart and
your knees slightly bent. Lift one arm overhead
and bend your elbow, reaching down behind
your head with your hand toward the opposite
shoulder blade. Walk your fingertips down your
back as far as you can. Hold this position. Reach
up with your opposite hand and grasp your flexed
elbow. Gently assist the stretch by pulling on the
elbow. Hold for 20 to 30 seconds.
Repeat the exercise for the opposite arm.
BUTTOCKS, HIPS AND ABDOMINAL STRETCH
OVERHEAD / TRICEPS STRETCH
Stand with your legs hip width apart. Extend one
leg out in front of you and keep that foot flat against
the ground. With your hands resting lightly on your
thighs, bend your back leg and lean forward slightly
from your hips until you feel a stretch in the back of
your thigh. Be sure to lean forward from the hip joint
rather than bending at your waist. Hold for 20 to 30
seconds. Repeat the exercise for the opposite leg.
STANDING HAMSTRINGS STRETCH
TOP TIP:
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As you progress, you can create your own
warm up and cool down exercise routine,
you do not need to keep strictly to the
above routine so long as you utilise all the
basic muscle types included above.
TOP TIP:
DONT FORGET YOUR
COOLING DOWN
ROUTINE
Warming up and cooling down should take around ten minutes each. It is sensible to adjust this
timing according to your own situation. You would benefit from a longer warm-up session if you
exercise soon after waking up than you would after a walk to the shops and back for example.
TAKE YOUR TIME WARMING UP AND
COOLING DOWN,
ENJOY THE STRETCHES AS THEY WILL MAKE YOU FEEL BETTER.
WARMING UP AND
COOLING DOWN
– IMPORTANT
WARMING UP AND
COOLING DOWN
– IMPORTANT
