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4. Back Stretch
Stand with your legs shoulder length apart and your knees
slightly bent. Bend forward from your waist with your arms
extending loosely in front of your body. Gently bend from the
waist flexing your body as far forward as it will go. Hold for
20 to 30 seconds. Straighten up and repeat.
5. Standing Hamstrings 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 for the opposite leg.
6. Buttocks and Hips Stretch
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,
abdominals and lower back. Hold for 20 to 30 seconds
and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your
feet are together. Place your hands on your ankles. Lean
forward from the waist and press down lightly on the inside
of your knees. You should feel a stretch in the muscles of
your inside thigh.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing
forward and with your knees slightly bent. Let your arms
hang relaxed on either side of your body. Expand your chest
and pull your shoulders back. Bend your elbows slightly
and clasp your hands behind your back. Slowly straighten
your arms as you lift your hands upward. Raise your hands
upward until you feel mild tension in your shoulder and
chest region. Hold for 20 to 30 seconds. Lower your arms
to their original position and bend your elbows. Release
your hands and return them to your sides.
