Note: Please note that stretches should always be done when the body is warm. They should be held for approximately 10 seconds and should not be forced to a point that is uncomfortable. Do not be tempted to bounce the stretch further than seems natural because this can cause injury. Repeat stretches at least twice.
Shoulder, Forearms stretch: Link your fingers together, with your palms turned outwards. Extend your arms out in front at shoulder height until slight discomfort is felt in the shoulders and the middle of the upper back, arms, hands, wrist and fingers.
Back of upper arm, shoulder stretch: Hold the elbow of your right arm with your left hand and pull the elbow behind your head, until slight discomfort is felt in the back of your upper arm and the top of the shoulders. Slowly return to the starting position and repeat with left arm.
Slide stretch: Stand with your feet shoulder-width apart and your toes pointing forward. with your right arm extended above your head and bend sideways to the left from the hip and use your left hand as support till slight discomfort felt in the right side of the body. Slowly return to the starting position and repeat in the opposite direction.
Quadriceps and ankle stretch: Stand facing the wall with your right leg bent and lifted behind. Support the bent leg with your hand and gently press the leg towards your right buttock and repeat the same with the left leg.
Hamstring stretch: Lie on the floor straight and raise your leg and keep the left foot on the floor with your knee bent. Hold the right leg near to the ankle and gently pull it towards you until slight discomfort is felt in the back of your thigh. Flex the foot of the raised leg to increase the stretch. Slowly return to the starting position and repeat with the left leg.
Hip flexor: Keeping your back straight, flex your right knee in front of your body and make sure your right knee is directly over your right foot and extend the left leg behind and move your hips forward and straight and push your buttocks under, you should feel the stretch in your groin. Repeat with the opposite leg.
Groin stretch: Sit with the soles of your feet together and rest your elbows against your knees. Lean forward from the hips until you feel the stretch in the groin area. keep your head up and do not be tempted to bend from the spine. Slowly return to starting position.
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