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Neck Side Flexion
- Lower your ear towards your shoulder while keeping your face looking forwards
- Feel the stretch along the opposite side of your neck
- Repeat on the other side
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Pectoral (Chest) Stretch
- Clasp your hands behind your back
- Try to straighten your arms while you slowly raise them upwards so you feel the stretch in your chest and shoulders
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Side Stretch
- Stand with your feet shoulder-width apart
- Bend your upper body to the right while facing the front
- Do not allowing your hips to rotate
- Feel the stretch along the left-hand side of your torso
- Repeat on the other side.
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Adductor (Groin) Stretch
- Stand with your feet slightly more than shoulder width apart
- Go into a squat position
- Use your hands or elbows to push your knees outwards until you feel the stretch at your groin area
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Quadriceps (Front of Thigh) Stretch
- Steady yourself by resting your left hand on a wall or a partner
- Bend the right knee and grasp your ankle
- Gently pull your ankle up and back until stretch is felt in your right thigh
- Your left leg knee should be slightly bent
- Repeat for the opposite leg.
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Gastrocnemius (Calf) Stretch
- Stand facing a wall
- Step your right leg back; bend the front knee and gently lean into the wall while keeping your back leg straight and the heel of your back foot on the ground
- Feel the stretch in the back of your right calf
- Repeat on the other side.
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Hamstring (Back of Thigh) Stretch
- Extend right leg from sitting position and bend the left leg inwards
- Slowly lean forward while reaching towards the right foot
- Feel the stretch along the back of your right thigh
- Repeat for the opposite leg.
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Hip Flexor (Front of Hip) Stretch
- Place left knee on the floor and the right foot flat in front of the right knee
- Keep posture upright and rest hands on the ground
- Gently push hips forwards to feel a stretch at the front of the left hip
- Repeat the stretch on the opposite side.
