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 Calf
Stretch
1. Stand with both hands against a wall
2. Take one foot back keeping feet facing forward
3. Get the back leg straight and keep heel down
4. To increase stretch place foot further back or gently
push hips forward
5. Hold the Stretch for 20-30 seconds
 Hip
Flexor Stretch
1. kneel down
2. Place one foot comfortable distance infront
3. Start to lean forward pushing hips down
4. Increase stretch by leaning upperbody slightly back
5. Repeat for other leg
6. Hold stretch for 20-30 seconds
 Hamstring
Stretch
1. Extend one leg and bring other foot onto inner thigh
2. Bend from the hips first.
3. Reach down with both hands to the extended foot
4. Repeat with other foot
5. Can also be performed with boths legs extended
6. Hold the Stretch for 20-30 seconds
 Glutes
Stretch
1. Lay down in supine position
2. Bend the right knee
3. Place the left foot above the right knee
4. Bring the left hand through the gap in legs
5. Grip onto the right shin using both hands
6. Pull the right knee into the chest stretching glute on
the left side
7. Repeat for other leg
6. Hold stretch for 20-30 seconds
 Prone
Quads Stretch
1. Lay flat in the prone position.
2. Bend one knee and bring heel towards the bum
3. Reach down with the hand gently pulling ankle
4. Heel should be able to touch glutes
5. Repeat for the other leg
6. Can also be performed both legs or single leg standing
upright
7. Hold the Stretch for 20-30 seconds
 Single
Adductor Stretch
1. Stand with wide feet so to feel light stretch in inner
thigh.
2. Turn the right foot outwards 90 degrees
3. Lean upper body over the right leg whilst bending that
leg.
4. Keep the left leg straight.
5. To increase stretch slight lean back over the left leg
keeping legs in the same position.
6. Repeat for other leg
7. Hold stretch for 20-30 seconds
 Standing
Adductor Stretch
1. Take feet out until a light stretch is felt in inner
thigh.
2. Bend from the hips aiming for hands on the floor
3. To increase stretch take feet out further
4. Hold the Stretch for 20-30 seconds
 Foam
Roller IT Band Stretch
1. Lay down in a left side plank position.
2. Place foam roller underneath the left hip
3. Using right elbow and left hand walk away from the roller
and it will roll down the leg to the knee
4. Walk hand and elbow back so roller goes back to the hip
5. Repeat for the other leg
6. Hold stretch for 20-30 seconds
 Assisted
Chest Stretch
1. Place elbow and palm onto immoveable post
2. Have the elbow just above shoulder height
3. Gently push the shoulder forwards
4. Can also be performed with straight arm just the hand
on the post
5. Repeat on other arm
6. Hold the Stretch for 20-30 seconds
 Glutes
+ lower back Stretch
1. Lay flat in the supine position
2. Bring right knee towards the chest
3. Using left hand pull right knee across the body
4. Repeat for the other leg
5. Hold stretch for 20-30 seconds
 Overhead
Tricep Stretch
1. Bring right hand overhead and onto center of the back
2. Left hand should hold onto elbow and gently pull across
3. To increase the stretch gently lean to the left.
4. Repeat for other arm
5. Hold the Stretch for 20-30 seconds
 Lower
Back Stretch
1. Kneel down with laces flat to floor.
2. Sit down onto heels
3. Lean forward with upper body getting head to the floor
4. Place arms out infront keep as flat as possible
5. Increase stretch by walking hands away
6. Hold the Stretch for 20-30 seconds
 Shoulder
Stretch
1. Standing or sitting pull right arm across the upper body
using the left hand or arm.
2. Increase stretch by looking towards the right hand
3. Repeat for the other arm
4. Hold the stretch for 20-30 seconds
 Abdominals
stretch
1. Sit on top of a Fit-ball
2. lay back over the ball aiming to get hands on the floor
or
until stretch is felt across abdominals
3. Fit-ball is for extra back support, can be performed
without the ball.
4. Hold the stretch for 20-30 seconds
 Upper
Back Stretch
1. Place hands together infront of the body
2. Push shoulders forwards
3. Put head down between the arms
4. Increase stretch by getting the elbows as wide as possible
but keep shoulders forwards
5. Hold the Stretch for 20-30 seconds
 Achilles
Tendon Stretch
1. Stand with right foot just infront of the left.
2. Keep feet facing the same direction
3. Begin to sit down bending both legs
4. Place hands onto the back (left) knee
5. Put a bit more weight on back leg and push the knee forwards
6. Repeat for other leg
7. Hold stretch for 20-30 seconds
 Obliques
+ IT Band Stretch
1. Stand feet shoulder width apart
2. Step across with the left foot to about shoulder width
3. Place hands together, straight arms above the head
4. Lean upperbody over to the left
5. Can be performed sitting down cross legged
6. Repeat and switch feet for other side
7. Hold stretch for 20-30 seconds
 Forearm
Stretch
1. Take out the left arm with palm up
2. Using the right hand gently pull down on the fingers
3. Keep the left arm straight.
4. Repeat for other arm
5. Hold the stretch for 20-30 seconds
 Good
Morning Stretch
1. Lay flat in the supine position
2. Place hands together above the head
3. Legs out straight
4. To increase the stretch push arms higher above the head
and point toes away.
5. Hold the stretch for 20-30 seconds
 Sternocleidomastoid
+ upper traps
1. Pull the head gently across using the left hand
2. Have the head tilted slightly forward for upper traps
3. Have the head tilted slight back for Sternocleidomastoid
4. To increase stretch have the right hand hold onto
a weighted
object.
5. Repeat for other side
6. Hold the stretch for 20-30 seconds
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