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Stretching Guide
• Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend
the arm and roll your shoulders. This will allow the body’s natural lubrication (synovial
fluid) to protect the surface of your bones at these joints.
• Always warm up the body before stretching, as this increases blood flow around the
body, which in turn makes the muscles more supple.
• Start with your legs, and work up the body.
• Each stretch should be held for at least 10 seconds (working up to 20 to 30 seconds)
and usually repeated about 2 or 3 times.
• Do not stretch until it hurts. If there’s any pain, ease off.
• Don’t bounce. Stretching should be gradual and relaxed.
• Don’t hold your breath during a stretch.
• Stretch after exercising to prevent muscles from tightening up.
• Stretch at least three times a week to maintain flexibility.
Calf Stretch
• Stand with one leg in front of the other,
both feet facing forwards and the front
leg bent (the knee should be above the
ankle).
• Press the heel of the back leg into the
floor until you begin to feel the calf mu
-
scle in the back of the rear leg starting to
stretch.
Note: Side the rear leg backwards to incre
-
ase this stretch if required.
Hamstring Stretch
• Sit with one leg extended. Bring the
other leg towards you and rest the sole
of that foot onto the inner thigh of the
extended leg.
• Keeping your shoulders square, reach
forward towards your toes as far as pos
-
sible, hold for the required count and
then relax.
Note: Keep your back and rear leg straight
when performing this stretch.
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