LOWER BACK ROTATION STRETCH

· Lay on your back with your knees bent and feet flat.

· Lengthen arms out to your sides, palms facing up to the sky.

· Straighten your left leg.

· Use your left hand to gently pull your right knee across your body, as if trying to touch the bent knee to the floor.

· Keep your right shoulder in contact with the floor.

· Feel a stretch across your lower back.

· Hold the stretch for 20sec and breathe normally.

· Repeat x 2 each side.

SQUATS to warmup the legs and hips.

· Stand in front of a chair.

· Feet hip width apart.

· Shift weight back into your heels and bend at the hips to touch buttocks to the chair lightly.

· Keep back straight.

· Squeeze buttocks and push through heels to stand tall.

· Repeat x 10.

QUAD STRETCH

· Stand tall behind a chair or near a wall for balance.

· Lift your right heel towards your buttocks and take hold of your ankle with your right hand.

· Keeping your back straight, and knees aligned pull your right heel towards your buttocks, as close as you can manage without pain.

· Feel a stretch in the front of your thigh.

· Be careful not to arch your lower back.

· Hold stretch for 30seconds and repeat x 2 on each leg.

NOTE: If you cannot reach your heel to your buttocks, try placing your back foot on a chair instead and push your hips towards the wall to feel the stretch. (picture 2)

CALF STRETCH

· Stand facing a wall.

· Place both hands on the wall in front of you.

· Take a large step backwards with your right foot.

· Keeping your right knee straight and the heel on the ground, bend your left knee and lean into the wall.

· Feel a stretch in the calf muscles of the back leg. Hold the stretch for 30seconds to 1minute and breathe normally.

· Repeat on each leg x 2.

UPPER BACK

· Sit tall at the front of a chair.

· Spread legs wide with feet flat on the floor.

· Place hands across your chest.

· Rotate your torso as far as you can in one direction and take 3 deep breaths.

· Rotate torso back the other way and take 3 deep breaths.

·         Repeat x 3 each direction.

HAMSTRING STRETCH

· Sitting at the front of your chair.

· Straighten one leg with your heel on the floor and toes flexed back towards you.

· Place hands on top of one another.

· Keeping back straight, exhale and hinge at your hips to reach your hands towards your toes.

· Feel a stretch in the back of your leg. Hold for 30sec while breathing normally.

· Repeat x 2 on each leg.

CHEST STRETCH

· Standing in a doorway.

· Rest forwards on either side of the doorway, elbows at shoulder height.

· Step one foot forwards.

· Gently lean forwards to feel a stretch in the front of your shoulders and chest.

· Hold stretch for 20sec.

TRICEPS STRETCH

· Sitting at the front of a chair.

· Place your right hand behind your neck, elbow pointing up towards the ceiling.

· Place the left hand on top of your right elbow and gently apply pressure as if to reach your right hand further down your back.

· Feel a stretch in the back of your right arm.

·Keep neck straight.

·Hold for 20 sec while breathing normally. Repeat x 2 each arm.