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BACK
STRETCH
Position
feet shoulder-width apart and facing forwards. Place hands
together and gently twist the top half of the body round to
one side. The stretch is felt in the middle of the back.
Repeat in other direction
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HAMSTRING
& BACK STRETCH
Place one
foot slightly in front of the other, with the front leg
straight and the back leg slightly bent. Bending forwards,
slide hands down the front of shin. The stretch is felt in the
back of the knee. Push toes down to feel the stretch more in
the middle of the hamstring muscle.
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BACK
& BUTTOCK STRETCH
Lie
on your back, keeping one leg straight & on the ground.
Bend opposite leg and bring over and push down gently
with the hand. The stretch is felt in the middle of the back
and in the buttock.
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GROIN
(gentle stretch)
Lie
on your back with the soles of your feet together, and
let your knees slowly fall outwards. The stretch is felt high
up in the groin.
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GROIN
(intermediate stretch)
Sit
on the floor with the soles of your feet together, keep your
back straight and grasp feet. The stretch is felt in both
sides of the groin and down the inside of both thighs.
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GLUTEAL
(Piriformis)
Sit
on the floor with one leg straight out,
bend opposite knee place foot over the straight leg. Use hands
to gently push the bent knee up towards the opposite shoulder.
The stretch is felt in the buttock.
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CALF
STRETCH
Place
feet one stride width apart with the front leg slightly bent.
Transfer body weight forward while keeping the heel of the
back foot on the ground. The stretch is felt down the back of
the calf.
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HAMSTRING
Lift
straight front leg forward and rest heel on a flat surface.
Keeping your back as straight as possible, bend back leg and
slide hands slowly down the shin. The stretch is felt in the
middle of the hamstring muscle.
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HIP
FLEXORS
Place
feet a large stride width apart, with the front knee bent.
Transfer body weight forwards and push pelvis forward. The
stretch is felt at the front of the hip.
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THIGH
(front)
Lie
on side with the upper body weight resting on a bent elbow,
pull uppermost ankle towards the buttock. The bent knee is
slowly moved backwards into stretch.
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