Glutes Stretch
•
Sit with your leg stretched outwards; place your left foot
over your right leg at the knee joint, placing your foot flat
on the floor.
•
Use your right arm to pull the bent knee across your
body until you begin to feel a stretch in the left buttock.
Hold for the required time, then relax.
•
Repeat using the opposite arms and legs.
Lower Back
•
Lie on your back with your knees bent.
•
Keeping your upper back firmly on the floor, allow your
knees to fall to one side, your lower back will rotate
naturally. Hold for the required count, then relax.
•
Repeat on the other side.
Note: If any pain is felt, avoid this stretch.
Upper Abdominals
•
Lie on your stomach with your forearms flat on the floor
with your palms facing down.
•
Try to lift your head upwards while looking forward at all
times, taking your weight onto your forearms and
allowing your hips to relax into the floor. Hold for the
required count, then relax.
Upper Back
•
Start off on all fours, looking down towards the floor.
•
Push your shoulders as high as possible; as if a wire
placed between your shoulder blades is lifting you
upwards. Hold for the required count, then relax.
Note: this stretch is sometimes called the cat stretch.
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