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
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
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.
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
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.
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.
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.
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.
