The Stretching Bible: The Ultimate Guide to Improving Fitness and Flexibility

CONTENTSINTRODUCTION

STRETCHINGBYANATOMYEachsectionfeaturesindividualstretchesplusfoursequencesStretchesfortheNeckandShouldersStretchesfortheWristsandHandsStretchesfortheBackandSidesStretchesfortheHipsandButtocksStretchesfortheUpperLegsStretchesfortheLowerLegsandFeet

STRETCHINGSEQUENCESEight-steptargetedroutinesforallagesandflexibilitylevelsTheMorningWake-UpTheCommuterTheDeskWorkerTheManualWorkerFourTime-PressedRoutinesTheBetterPostureSequenceStretchesforChildrenStretchesforTeenagersStretchesforSeniorsEightStretcheswithaStrapTheStressReducerThePre-BedRelaxerTotalBodyFlexibility–GentleSequencesTotalBodyFlexibility–IntermediateSequencesTotalBodyFlexibility–AdvancedSequences

STRETCHESBYSPORTTheWarm-UpTheCoolDown

Twentysportseachwithsixwarm-upandtencooldownstretchesAmericanFootballArcheryandShootingBaseballandSoftballBasketballandNetballCricketCyclingGolfHikingandWalkingHockey(IceandField)KayakingandCanoeingRowingRugbyRunningSoccerSkiingandSnowboardingSwimmingTennisandotherRacquetSportsTriathlonWatersportsWeightTraining

ACKNOWLEDGEMENTS

Introduction

Thereare101ReasonstoStretchTositstraighter,standtaller,movemorefreely,sidestepinjury,releasestress,feelyounger,improveyourgolfswingandsleepbetter.

TheStretchingBibleisaone-stopresourcethatpackagesstretchesandready-madesequencesinawaythatiseasyandaccessible–whateveryourreasonsforwantingtobemoresuppleormobile.Itofferssequencesfordifferentages,(children,teenagersandseniors),

occupations(commuters,deskworkersandmanualworkers),timeconstraints(fiveminuteroutines),andlevel(gentle,intermediateandadvanced).

Stretchingtechniquesarealsodividedintoanatomicalsections,suchasforyourbackandsidesoryourupperlegs,inordertohoneinonexercisesforanachinglowerback,tighthamstringsorstiffshoulders.Andthefinalsectionfeatureshighlytargetedwarm-upandcooldownstretchingroutinesfor20sportsfromAmericanfootballthroughtoweighttraining.

Inthelastfewyearsofbringingsport-specificyogatoathletesasaYogaSportsCoach™,I’vewitnessedatenfoldincreaseininterestwithinthesportscommunityinwhatwecall‘flexibilitytraining’.Theemphasisforathletesisnotonreplicatingpretzelpositions(althoughadvancedstretchesarehereforthosewishingtogodeeper),butonsimple,functionaltechniquestoimproveperformanceandreducepost-exercisemusclesoreness.

Ofcourse,theglobalriseinpopularityofyogaandPilatesdemonstratesthatmanypeoplealsowanttostretchsimplybecauseitfeelsgood.Somehavesedentarydeskjobsandneedtomoveandreleasemusculartension.Othersareseekingalittlementalandphysical‘space’inastressfulworld.Regardlessofage,occupation,situationandperceivedflexibilitylevelstherearearangeofstretchestosuiteveryone,soflickthrough,experimentandenjoy.

WhyStretch?Tocounterthedeskjob

Manyofusnowspendeight,nineortenhoursadayatourdesks.Addintimespentcommutingandtheselongperiodsofsittingcannegativelyimpactthebody.Possiblythebiggestsideeffectof

prolongedsittingislowerbackpainanddiscomfort.Simplestretcheswillmaintaincomfortlevelsthroughoutthedayandlessentheeffectofsedentarywork.Manyaresosimpleandsubtlethatco-workerswon’tevennoticethatyouarestretching.SeeTheDeskWorkersequence.

Tomaintainmobilityinoldage

Ourrangeofmotioncan(butdoesn’thaveto)lessengraduallyovertheyears,andthesephysiologicalchanges,combinedwithareductioninactivity,resultinstifferjoints,butagoodlevelofflexibilitycanbemaintainedwitharegularstretchingroutine.Manyofmybestyogastudentsareolderladieswhooutshinemeonthematwiththeirstrong,supplebodies:theproductofalifetimeofstretching.Havingsaidthat,it’snevertoolatetostartstretching.Theemphasisisnotontouchingtoesorforcingthebodyintogymnasticshapesbutongentle,limberingmovementstoimprovebloodflow,increaseenergyandhelpfacilitateeverydaymovements.

SeeStretchingforSeniorssequence.

Toavoidinjury

Ten-minutestretchespost-runorbikeride,orafternon-athleticendeavourssuchasclearingsnowormowingthelawn,willgreatlyreducethechanceofinjury.Thisisstretchingaspre-habilitationor‘pre-hab’ratherthan‘rehab’(forwhichaphysiotherapistshouldbeyourfirstportofcall).Sportspeopleknowtheyoughttostretch,butaresometimesunsurewhatstretchestotryfortheirsportorbecomestuckinarutrepeatingaroutinethatisnotsport-specific.Asidefromhelpingsportspeopleavoidinjury,stretchingcanvastlyreducethechancesofsufferingwithDOMS(DelayedOnsetMuscleSoreness)orthatinabilitytobendyourkneestodescendthestairs24to48hours

afterasquat-heavygymsession.

SeeStretchesbySportsection.

Toimproveposture

Modernlifedemandsthatwesitalotwhiledriving,commuting,workingatadeskorrelaxingonthesofa,andthetemptationtoslouchisever-present.Gravityandtimealsoplayapartinpoorposture.Butafewsimplestretches,combinedwithalittlebackstrengthening,canremedythisandresultinahealthier,moreuprightstancethatfeelsgoodandconveysconfidence.Manyaresimplemovements,suchasdrawingbacktheshouldersandsqueezingtheshoulderbladescloser,butwillgraduallyinstillaneverydayawarenessofhowwearesittingorstanding.Stretchingcanmakeahugedifferencetoposture,especiallywhencombinedwithback-strengtheningexercisessuchastheCobraonhere.

SeetheBetterPosturesequence.

Torelievestress

Stressisessentiallyamentalphenomenonandusuallytheresultofaperceivedinabilitytocopewithlife’sdemands,buttheeffectsarepartlyphysical:grittedteeth,achurningstomachandmusclesthatfeel‘locked’particularlyaroundtheshoulders.Stretchingunlocksthismusculartightness.Gentlemovements,suchasheadrollsorrelaxingstretches,calmthemind.Thissoothingeffectisdoubledwhenstretchingiscombinedwithdeepbreathing.ManypeopleintheWestnowflocktoyogaasitreleasesstressthroughasystemofphysicalstretchingandbreathing.Noviceyogastudentssometimesproceedtomentalcontrolthroughmeditationtechniques,butthemajorityjustenjoythesimplepleasureoflyingonamat,reachingtheirarms

overheadandotherphysicalstretches.

SeeTheStressReducer.

Tocombatinsomnia

Itisthoughtthatoneinthreeofussufferwithinsomniaandmostofusexperienceboutsofwakefulnessatstressfultimesofourlives.Aregularpre-bedtimestretchingsequencecanbepartofawindingdownprocessandhelpreducethestress,whichmaybeattherootoftheinsomnia.Thesestretchescanbeusedbothtoencouragetheonsetofsleepandinstigateareturntosleepifinsomniastrikesintheearlyhoursofthemorning.Theyaretermed‘passivestretches’,meaningthattheyrequirenobalanceorstrengthtoperform,andfocusonrelaxation.

SeeThePre-BedRelaxersequence.

Improveathleticperformance

Pictureagolfercoilingtheupperbodybackinpreparationtoswingthrough,asoccerplayerdivingfortheballoraweightliftersinkingintoadeepsquatanditisclearthatflexibilitycanimprovepower.Itistruetosaythatyoucannotboostpowerwithstretchingalone,butacombinationofflexibilityandstrengthtrainingcanreaphugebenefitsforamateurandprofessionalsportspeople.Improvedflexibilitycanalsohelpathletesachievethephysicalpositionstheydesire,whethertheyaretriathletestuckinglowonthebiketoavoiddragortennisplayerslungingsidewaystoreachashot.

SeetheStretchingforSportsectionandfindyoursport.

TypesofStretchingThereisaconfusingarrayofstretchingtypes,but,foreaseandclarity,thisbooklargelyfeaturestwotypes:‘static’and‘dynamic’withafew‘assisted’stretches,orthoserequiringapartner.Usedtogether,staticanddynamictechniquescanimprovethetwocomponentsofflexibility:musclelengthandjointrangeofmotion.

Static

Whenpeopletalkofstretchingtheyaregenerallyreferringtostaticstretchingorholdingastretchwithoutmovement.Whileitmaynothavethedramaticreturnspromisedbyotherformsofstretching,itisthoughttobethesafestform.Themusclesarerelaxedandthenstretchedthroughholdingtwisting,forwardbendingorbackbendingpositions.Themuscleisslowlylengthenedtothepointoftensionortothe‘edge’ofthestretch.Bouncingorjerkingmovements,suchassittingwiththesolesofyourfeettogetherandflappingyourkneesup

anddown,canactuallymakethemusclecontract,achievingtheexactoppositeofwhatisdesired.Thesamecontractingresponsecanoccurwhenwepushhardintoastretch.Shakingandgrimacingareoftensignalsoftoomuch,toosoon.Ifthisoccurswhenyoustretch,backoff,breatheslowlyanddeeplyandstartagain.

Dynamic

Theterm‘dynamic’isalooseone,butinthisbookitreferstocontrolledandrhythmicmovementsmostlyusedduringthewarm-upsections.Thesemovementsaregentle,slowandwithintheperson’snormaljointrangeofmotion.Theyarecomfortableandsimple,forexample,swingingalegbackandforthorrollingtheshoulders.Themainaimistoraisetheheartrateslightlyandencouragebloodflowtothepartofthebodythatyoueitherintendtostretchdeeperorinvolveinathleticendeavours.

Sportspeoplecanalsoselectdynamicmovementsthatmimictheirsport,therebyingrainingmovementpatternsintheirmindsbeforeactuallypickinguparacquetorrunningonthetrack.Thesemovementscanbemadefasterandmoredynamicbyaddingskippingorwalking,butonlyiftheathletehasnoinjuriesandtakescare.

Doyouneedtowarmupordodynamicstretchesbeforeholdingstaticstretches?Itwillonlyhelp,especiallyifyoufeelverystiff,arelargelysedentaryorareelderly.Warmmusclesrespondbettertostretching.

HOWLONGSHOULDIHOLDASTRETCH?

Accordingtostudies,30secondsistheidealamountoftimetoholdastretch.Beyondthis,littlemoreisgainedintermsofflexibility.Ofcourse,thisdependswhoyoutalkto.Sportsscientistswouldprobablysay20-30secondswhilesomeschoolsofyogaholdposturesforthreeminutes.I

thinkitdependsonwhatyou’vedonepriortostretchingandwhichmusclegroupyouaretargeting.Forexample,aminutewouldseemlikealongtimetostretchthedelicateneckmusclesiftheyarealittlestiff,butyoucanholdastretchforthelarger,thickermusclesofthehipsafteralongbikerideandstilldeepenthestretchaftertwominutes.Ifyouarestretchingtoaidrelaxation,youmayalsowanttoholdforlonger;thisisreflectedinthepre-bedandstress-releasingsequenceslaterinthebook.

Assistedorpartner

TheStretchesbySportsectioncontainssometechniquesdonewiththeaidofapartner,eitherperformingthestretchtogetherortakingturnstolengthenoneanother’smuscles.Workwithapartneryoutrustandcommunicatecontinuallyduringthestretchingprocess.Ifyouaretheoneassisting,regularlyaskyourpartnerhowtheyfeelandlookforsignsofdiscomfort(suchasgrimacing)whichmaymeanyouarepushingtooquicklyortoofar.Partnerstretchingisalsoagreatmeansofforgingbondsbetweensportsteammembers.

WHATISFLEXIBILITY?

Thetermflexibilityreferstoachievingfullrangeofmotionaroundajoint,forexample,beingabletorotateyourball-and-socketshoulderjointfreelyacross365degreeswhen‘rolling’yourshoulder.Fullrangeofmotionisidealasitallowsjointstoadapttostressimposedonthebodyanddecreasesthepotentialforinjury.Agoodmottoforrangeofmotionis‘moveit,orloseit.’Toachieveit,weneedtotargetbothjointrangeofmotion(themotionavailableatthejoint)andmusclelength(theabilityofamusclecrossingthejointtolengthen).Thetechniquesinthisbooktargetbothjointrangeofmotionwithdynamicheadrollingorlegswinging-typetechniquesandmusclelengththroughstaticorlong-heldstretching.

WhatDeterminesFlexibility?Thedegreeofflexibilityyoupossessisdeterminedbyanumberoffactorssomeofwhich(likegenetics)areoutofyourcontrol.Therefore,thetypeofstretchyouchoosedependsonyourbody.Oneperson’s‘advanced’stretchmightbeanother’s‘gentle’.Nevertrytomimicaphotographofanadvancedstretchifitdoesn’tsuityouphysicallyorcausesdiscomfortorpain.Itcannotbestressedenough:allthatmattersisthatyoufeelthecorrectmuscleslengthening.

Flexibilityisdeterminedbyanumberoffactors,including:

• SexWomenhavegreaterrangeofmotionthanmenatthehips,kneesandankles,accordingtoresearch.Studiescomparingupperbodymobilitybetweenthesexes,suchasshoulderrangeofmotion,arelessconclusive,showingfemaleshavesuperiorrangeofmotioninsomeplaneswhilemenexcelinothers.

• AgeMusclescanbecomestifferasweageasdothesupportingligamentsandtendons,butdecreasedactivitymayalsobeamajorreasonthatwelosemobility.Thereisalsolesslubricatingjointfluid.However,stretchingandotheractivitygraduallyimproveslubricationuntilmovementbecomeseasier.‘Ananalogyis[thatof]applyingadropofoiltoastubborngateandthenopeningandclosingituntilitstopssqueaking,’explainsDrMarkS.Lachs,DirectoroftheCentreforAgingResearchandClinicalCareattheWeillMedicalCollegeofCornellUniversity.

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SEVENRULESFORSAFESTRETCHING

Justlikewithanyotheractivity,itispossibletodamagemusclesbystretching,usuallybypushingtoohardortoofast.Followthesesevensimplerulestoensureyourstretchingregimeworksfor,notagainst,you.

Don’tstretchcoldmusclesBriskwalkingorlimberingmovements,suchasmakingcircularmovementswiththearms,willraisethebody

temperatureandmakethemusclesmorepliableandresponsivetostretching.

Don’tpushtoofar,toosoonMuscleswillcontractinresponsetoquick,aggressivestretching,creatingexactlytheoppositeeffectto

lengthening.Beginatthe‘edge’ofthestretchbyexperiencingalighttensionthengraduallydeepenovertime.Thiswayyouoverridethebody’snatural‘contracttoprotect’mechanism.

Stretchingshouldn’thurtGrimacingandshakingshouldnotbevisiblewhenstretching.Again,thiswillonlytriggerthebody’ssafety

mechanismsandcausethemusclestotightenfurther.

GetexpertadviceregardinginjuriesStretchingisafantasticwayofpreventingcommonoveruseinjuriesbutmaynotbepartofa

rehabilitationplan.Checkwithyourphysiotherapistormedicalpractitionerbeforeembarkingonstretchesthattargetyourinjuredarea.

Stayfor20-60secondsForsome,havingthepatiencetoholdastaticstretchcanbechallenging,butstandingononeleg,liftingtheotherand

doingacursoryfive-secondtugwillnotlengthenthethighs,orquadriceps,afterarun.Spend20-60secondsholdingastretchorfollowamoredynamicsequencethatkeepsthemusclesmovingandholdsyourinterest.

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Don’tforgettobreatheSlow,deepbreathingaidsthestretchingprocessbytriggeringthebody’sparasympathetic‘restandrestore’

response–theoppositeoftheheightened‘fightorflight’.Thisrelaxesmuscles,which,inturn,aidsstretching.Ifdeepbreathingisnewtoyou,justbreatheslowerandthroughyournose.

ExitslowlyTakeyourtimetocomeoutofthestretchparticularlyifyou’veheldthepositionforoveraminuteasexitingquicklymight

injurethelowerback.Thisisparticularlyrelevanttostandingorsittingforward-bendingmovementsoftenusedtostretchthehamstrings.

• GeneticsThecompositionofelastinandcollagenintheconnectivetissueisdeterminedbybirth.Thisexplainswhysomepeopleseemtobenaturallysupple.However,throughregularanddiligentstretchingitispossibletoimprovetheelasticqualityofmusclesandimproveflexibility.Inmyexperience,thepeoplewhobecomevisiblymoresuppleinthefastesttimestretchatleastthreeorfourtimesaweek.

• BodyProportionsAmanwithbroadshouldersmaystruggletodosomeadvancedshoulderstretchesandthisissimplyamatterofbodyshape.Theproblemcanusuallybecircumventedwiththeuseofstretchingaids,suchasstraps.Possessingshorterlegsandalongtorsoalsosimplymeansthatit’seasiertodocertainstretchessuchasreachingforyourtoeswhensittingorstanding.Thisdoesn’tmeanthattheownerofthistypeofbodydoesnotstillneedtostretchtheirhamstrings–theyjustmakeitlookeasy.

WHENSHOULDISTRETCH?

Wheneveryouremember:waitingforthekettletoboil,intheshoweror

whilewatchingT.V.Somepeopleliketostretchinthemorningwhileothersfavourapost-workstretchingroutinetode-stressandrelax.Stretchbeforeandafterexercise,butdogentle,limberingmovementsbeforehandandsavethelonger-heldorstaticstretchesforaftertheworkout.Littleandoftenisideal,butdowhatyoucan.

HOWFLEXIBLEAMI?

It’stooeasytolabelyourselfas‘supple’or‘stiff’,butthetruthismostpeopleareabitofboth,dependingonwhatareaofthebodytheyarestretching.Youmaystruggletotouchyourtoes,butshowsuperiorhipflexibilitybylyingonyourback–frog-like–withyourlegsbentandsolesofyourfeettogether.Therefore,flexibilitymustbeseenasspecifictoaparticularjointormuscle.Thereisabafflingarrayoftestswhichmeasureflexibilityifyouareseriousaboutmeasuringprogress.Otherwise,simplyworkwithinyourlimitsandenjoystretchingforthemanybenefitsitprovides.

StretchingAidsandEquipmentAsimpletoolsuchasanoldtie,dressinggownbeltorpurpose-madecottonyogastrapcanopenupaworldofnewstretchesforthosewithlimitedflexibility,lettingyoumoveintothecorrectposition.Aclassicexampleofthisistheseatedhamstringstretchwherethelegsarestraightenedoutandthepersonstretchingleansforwardstotouchtheirtoes.Formorethanhalfthepopulation,thiswillsimplyresultinstretchingthelowerback.Byloopingastraparoundthesolesofthefeetandsittingmoreupright,thestretchshiftstothecorrectmuscles:thehamstringsatthebackofthethighs.Youmayalsobenefitfromsittingontheedgeofacushionorayogafoamblock.Thistiltsthepelvisforwards,which,again,takesthepressureofftheback.I

liberallydistributestrapsandblocksduringyogasessionstoaccountforlevelsofflexibilityandrecommendusingbothtoanyonewithlimitedrangeofmotion.Hereareafewusefulaids.

Stretchingaid1:strap

Strapscanbeusedinvariouswayssuchasloopingaroundthefeetinseatedhamstringstretchesoraidingshoulderstretches.Youdon’tneedtobuyapurpose-madecottonyogastrapasanoldtieordressinggownbeltmakesagoodsubstitute.

Herearethreeexamplesofstrapusage:

1LyingHamstringStrapStretch

Loopingastraparoundthesoleofthefootmakesthisclassichamstringstretchaccessibleforeveryone,howeverresistantthemuscles.Theintensityofthestretchcanalsobealteredbywalking

yourhandsupthestraptodrawthelegcloser,orreleasinganinchortwotoletthelegmoveaway.

2OverheadStrapStretch

Astrapprovidesaneasywayto‘open’yourchestandlengthenupper

chestmusclesincludingpectoralismajorandminor–agreatfeelingparticularlyifyouhavebeenslouchedoveracomputer,drivingorridingabike.

3LyingQuadStretch

Ifyoufindyourselfreachinginvainforthefootinthisface-downfront-of-thighstretch,tryhookingastraparoundtheankle,holdingontobothpartsofthestrapandgentlydrawingtheheelintowardsthebuttocks.Oruseastrapinthestandingversionofthisstretch.

Stretchingaid2:foamblockorcushion

Themainpurposeofayogafoamblockorhouseholdcushionistomakeseatedstretchesmorecomfortable,especiallyforthosewithtighthamstrings,astiffbackorlowerbackproblems.Theycanalsomakethecross-leggedpositionmoreaccessible.

Herearethreeexamplesoffoamblockorcushionusage:

1SeatedHamstringStretch

Ifallyoufeelislowerbackstraininaseatedhamstringstretch,tryperchingontheedgeofablockorcushion.Thiswilltipthepelvisforwards,easepressureontheback,andshiftthestretchtotheintendedtarget:thehamstrings.

2ButterflyorCross-LeggedPose

Sittingonablockorcushionelevatesthehipswhichmakesanywide-kneeposition,suchasButterflyorsittingcross-legged,alittlemorecomfortable.Alternatively,placeblocksorcushionsunderyourknees.

3Supportingyourhead

Ifyourheadtiltsbackwhenyouliedown,restitonacushionorblocktobringyourheadbackinlinewiththespine.Youaretheninthecorrectpositiontoproceedwithanysupinestretcheswithoutanyneckstrain.

Stretchingaid3:foambrick

FoambrickscanbepurchasedfromyogaorPilatescompanies.Thesestrongbutlightweightrectangularbrick-shapedblocksareworthsourcingespeciallyifyouhavelimitedrangeofmotionorsufferwithlowerbackache.They‘bringthefloortoyourhands’ratherthanmakingyouroundyourlowerbacktoreachthefloorinforward-bendingstretches.

Herearethreeexamplesoffoamblockusage:

1Wide-LeggedForwardBend

Ifyoulacktheflexibilitytobringthepalmsallthewaytothefloor,orwanttoprotectaninjuredlowerback,positionyourhandsontwobricksattheirtallestheight.

2LowLunge

Positioningonebrickeithersideofyourhipswhereyoucanrestyourhandsenablesyoutostabilisethebodyandfocusondroppingthehipsdeeperintothelunge.

3Lizard

Fromallfours,stepyourleftfootuptotheoutsideofthelefthand.Letyourhipssinkdown.Eitherremainherewithstraightarmsorslowlylowerdownontotheforearms.Abrickundereachforearmwillraisethefloorlevelandprovidesupportfortheupperbodywhileyouconcentrateonstretchingthehipsandinnerthighs.Repeatontheotherside.

HowtoUseThisBook

Ifyouarewonderinghowbesttonavigatethisbook,hereisaquickguide.

Decidewhatyou’dliketoachievefromthelistbelowandturntotherelevantsection.Hereareafewexamples:

• Asinglestretchforaparticularanatomicalareaormuscle,suchasthehamstrings,trapeziusorquadriceps.TheStretchingbyAnatomysectionoffersarangeofstretchesfortheneckandshoulders,wristsandhands,backandsides,hipsandbuttocks,upperlegs,andlowerlegsandfeet.Theyaregroupedintostanding,sittingandlyingstretchesandvaryinintensity.Eachanatomicalsectionbeginswithaseriesoftargetedwarm-upmovestoprepareforthedeep,staticstretchesthatfollow.

• Asequenceofstretchesforaparticularanatomicalareaormuscle.EachanatomicalsectioninStretchingByAnatomyconcludeswithfour5-minutesequencessoyoucaneasilystringindividualstretchestogetherforthatbodyregion.

• Chair-basedstretchesforthoselackingmobilityorrecoveringfromillness.Mostmainstretchescanbeadaptedtobeperformedwhilesittingonachair.TurntotheStretchesforSeniorsroutineandthegentleTotalBodyFlexibilitysequences.TheyarebothfoundintheStretchingSequencessection.

• Asequenceforthosewhodeemthemselves‘stiff’.TrytheEightStretcheswithaStrapsequenceasitallowsthoselackingflexibilitytoaccessarangeofstretcheswiththehelpofacottonyogastrap,dressinggownbeltortie.ThetwoGentleTotalBodyFlexibilityroutinesarealsoworthalook.TheTotalBodyFlexibilityGentle,IntermediateandAdvancedsequencesrepeatversionsofthesamestretchesbutthestretchesincreaseindifficultyorintensityasyoumoveupalevel.Thismeansthatifyouwishtoimproveyourflexibilityyoucanprogresstotheslightlydeepervariation.

• Advancedstretchesforthemoresupple.Ifyouarenaturallymoresuppleorhavebeendedicatingtimetoflexibilitytrainingperhapsforasportthatdemandsit,likeamartialart,trytheTotalBodyFlexibilityAdvancedsequences.AttheendofeachsportsectioninStretchesbySport,thereisalsoa‘GoingDeeper’stretchforthosewantinganadvancedoption.

• Warm-uptechniquesandcooldownstretchesforfootball,running,cyclingand17othersports.TheStretchesbySportsectionofferssixpre-sportwarm-upmovesandtenpost-playstretchesfor20sports.Thewarm-uptechniquesraisethebodytemperature,improvemobility,reducepotentialinjuriesandingrainmovementpatterns.Thestaticstretchesrestoremusclelength,reducerecoverytime,avoidinjuryandevenaidperformance.Pictureatennisplayer’swidelungefortheball,agolfercoilingbackinpreparationtoswingoraroadcyclistdroppingintoanaerodynamicposition.

StretchingbyAnatomy

StretchesfortheNeckandShouldersManyofushavesufferedwithastiffneckorshouldersatsomepoint.Thismightbeanoveruseinjurycausedbyplayingaparticularsportthatinvolvesrepetitiveheadturning,suchasswimmingthefrontcrawl,orbeingdeskboundforlongperiods.Poorpostureandstresscanalsotriggerneckandshouldertension.Thegoodnewsisthatneckandshoulderstretchingiseasyandconvenient–assimpleasrollingyourshouldersincircles.Itcanbedoneatadeskorwhilecommutingandoftenbringsimmediaterelief.

Warmuptheneckandshouldersfirst,theneitherselectanindividualstretchortwo,orchooseasequencefromtheendofthechapter.

TheNeck

WARMINGUP

Repeateachtechniquex4

HEADROLL

Makeacontinuoussemi-circlemovementwithyourheadbyfirsttippingyourheadtotherightsidebydroppingyoureartoyourshoulder,lookingdownatyourfeet,thenrollingyourheadaroundtotheleftshoulder.Moveinslowmotion.Don’ttipyourheadback.Repeatintheotherdirection.

HEADTURN

Rotateyourheadtotheright,backtothecentreandovertotheleft.Continuetoturnyourheadfromsidetoside.Moveinslowmotion.

HEADNOD

Dropyourheaddown,tuckingthechinintowardstheupperchest.Liftyourheadandlookslightlyup.Continuetonodyourheadslowlyandsmoothly.

HEADTILT

Lookahead.Tipyourrighteardowntowardsyourrightshoulder.Returntothecentre.Tipyourlefteardowntowardsyourleftshoulder.Returntothecentre.Continuetotiltyourheadfromsidetosideslowlyandsmoothly.

Neckstretches

Holdeachstretchfor20seconds.

Takecarenottooverstretchtheneckmusclesasthismayresultinincreased,ratherthandecreased,tightness.Progressslowlyandgentlyandalwaysstretchbothsidesoftheneckmuscles,evenifonesideismuchtighter,tomaintainmusclebalance.Whenpossibleusejusttheweightofyourheadandletgravitydotheworkforyou.Thehandsareusedlightlyinthe‘assisted’neckstretchesasalittleextraweightoralighttouchofthefingertips,butifthisfeelsuncomfortable,dotheversionwithoutthehands.

NECKEXTENSORSTRETCH

Standorsittall.Dropyourheaddown,bringingyourchintowardsyourchest.Letyourheadhang,allowingtheweightofyourheadtodothestretching.

ASSISTEDNECKEXTENSORSTRETCH

Standorsittall.Interlinkyourhandsbehindyourhead.Dropyourheaddownbringingyourchintowardsyourchest.Donotpushyourheadfurtherbutletyourelbowsdropforwardssothattheweightofyourarmsincreasesthestretch.

TRAPEZIUSSTRETCH

Standorsittall.Dropyourheaddowntolookbetweenyourfeet.Nowturnyourheadslightlytotherighttolookatyourrightfoot.Returnyourheadtoyourstartingpositionbeforerepeatingontheoppositeside.

ASSISTEDTRAPEZIUSSTRETCH

Standorsittall.Dropyourheaddowntolookbetweenyourfeet.Turnyourheadslightlytotherighttolookatyourrightfoot.Raiseyourrightarmup,placeyourrighthandontothetopofyourheadanddrawyourheadalittledeeperintothestretch.Repeatontheotherside.

SIDENECKSTRETCH

Standorsittallwithyourarmsbyyourside.Lookforwards.Slowlyloweryourrighteartoyourrightshoulder.Tostretchdeeper,pressyourleftshoulderdownwards.Repeatontheotherside.

ASSISTEDSIDENECKSTRETCH

Slowlyloweryourrighteartoyourrightshoulder.Raiseyourrightarmupandplaceyourrightpalmontotheleftsideofyourhead.Gentlydrawyourheadalittlefurtherovertotheright.Repeatontheotherside.

CLASPEDHANDSNECKSTRETCH

Takeyourhandsbehindyourback.Interlinkthemandslidethemaroundtotherightsideofyourwaist.Tipyourheadovertotheright.Repeatontheotherside.

ROTATINGNECKSTRETCH

Standorsittall.Keepingyourshouldersstraight,slowlyrotateyourheadtotherightbringingyourchintowardsyourshoulder.Repeatontheotherside.

ASSISTEDROTATINGNECKSTRETCH

RepeattheRotatingNeckStretchbyturningyourheadtotheright.Nowbringyourrightfingertipstotheleftsideofyourchinandgentlyencouragethestretch.

NECKFLEXORSTRETCH

Standorsittall.Raiseyourheadasiflookingattheceiling.Keepyourmouthclosedandteethtogether.

TheShouldersIntheorytheballandsocketshoulderjointshouldbehighlymobile,withyourarmabletorotate360degrees,butthestiffeningeffectsofolderage,asedentaryjoborevenpractisingasport,suchasgolf,climbingortennis,canallgraduallyimpactonshouldermobility.Thissectionprovidesawiderangeofstretchesfortheshouldergirdleandsurroundingareasincludingthechestmuscles,which,iftight,cancausethebackandshoulderstoround,leadingtoslouching.Handpick

oneortwostretchesifyouwanttotargetaparticularmuscleorworkthroughafewsequencesattheendofthischaptertomaintainorimproveoverallshoulderhealthandmobility.

WARMINGUP


SWIMMINGARMS1

Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersforwardsfirst,then

repeatinabackwardsmotion.

SWIMMINGARMS2

‘Swim’yourarms,mimickingafrontcrawlmovement.Allowtheupperbodytorotateasyoureachforwardswithalternatearms.Reversethe

exercisebycopyingthebackstrokemovement.

ELBOWTOUCH

Dropyourfingertipsontoyourshoulders.Sitorstandtall.Breatheinasyoudrawyourelbowswide.Breatheoutasyoudrawyourelbowsclosertogetherinfrontofyou.Touchthemtogetherifyoucan.

SHOULDERBLADESQUEEZE

Positionyourarmsina‘W’shape.Drawyourarmsbackandsqueezeyourshoulderbladestogether.Releaseandbringyourforearmsclosertogether,touchingifyoucan.

SHOULDERSHRUG

Liftyourshouldersuptowardsyourears.Holdforasecond.Nowletthemdropdown.

ShoulderstretchesPerformeachstretchfor10-20seconds.

Tricepsstretchseries

Thefollowingtechniquestargetthetricepsunderneathyourupperarm,butalsotherotatormusclesinyourshoulder.Ifthisisatight

areaforyou,proceedgentlyandslowly.Haveastrap,beltortienearbyasanaid.

TRICEPSSTRETCH

Standwithyourfeethip-distanceapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Repeatontheotherside.

SHOULDERBLADEREACHSTRETCH

Standwithyourfeethip-distanceapart.Takeyourleftarmbehindyourbackandslideyourhandupthespinetowardsthemiddleofyourshoulderblades.Repeatontheotherside.

TRICEPSSTRAPSTRETCH

Layastrap,beltortieoveryourrightshoulder.RepeattheTricepsStretchwiththerightarm,butthistimetakeyourleftarmbehindyourbackandslideitupthespine.Usethestraptobridgethegapbetweenyourhands.

ADVANCEDTRICEPSSTRETCH

Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Takingyourlefthandbehindyourback,slideitupthespineandtrytolinkyourhandstogether.Ifyoucan’tcomfortablygripyourhandstogether,thenuseastrap(seeTricepsStrapStretch).Youmaybeabletolinkhandsononeside,butnottheother.

Backofshoulderstretchseries

Thesestretchestargetthemusclesinyourupperbackandposteriorshoulders,suchasthetrapezius,therhomboidsandtheposteriordeltoid.Ifyouhaveanigglingacheintheupperback,trythesetechniques,stoppingatthestretchthatsuitsyourlevelofmobility.ThosewithbroadshouldersormusclybicepsmaystruggletoperformtheAdvancedArmWrapStretch,butthisispurelyduetophysical

buildratherthaninsufficientflexibilitysofindasubstitutestretchthatsuitsyourphysique.

POSTERIORSHOULDERSTRETCH

Standwithyourleftarmstraightandatchestheight.Placeyourrightarmbehindyourleftelbowanddrawthearmacrossyourbody.Donotrotateyourtorso.Repeatontheotherside.

ARMWRAPSTRETCH

Standtall.Wrapyourarmsaroundyourshouldersasifgivingyourselfahug.Drawyourshouldersawayfromyourears.

ADVANCEDARMWRAP

Standtallandraiseyourarmstoshoulderheight.Wrapyourrightarmoveryourleftsothatyourarmscrossattheelbows.Nowmoveyourhandscloser.Relaxyourshouldersawayfromyourears.Experimentwiththefollowingvariations:• Drawingyourarmsdownwards• Liftingyourarmsupwards• Movingyourarmstotheright• MovingyourarmstotheleftUnravelandrepeatthestretch,crossingtheleftarmovertheright.

Frontofshoulderandcheststretchseries

Theshouldermusclesatthefrontofyourbody,suchastheanteriordeltoids,arecoveredhere,butalsothemusclesofthechestorthe‘pecs’.Whyincludepectoralismajorandminorinachapteronshoulders?Tightchestmuscleshaveadirecteffectontheshouldersbydrawingthemforwardsor‘rounding’theupperbackand

shoulders.Inyogathefollowingstretcheswouldbeknowncollectivelyas‘shoulderopeners’.Proceedgently,stoppingatthepointoftensionratherthandiscomfortorpain.

STRAPSHOULDERLOOSENER

Holdastraportieoverheadwithyourhandswideapartandplaywiththefollowingmovements:• Dropyourhandsforwardssothestrapisinfrontofyourchest.• Liftthestrapoverheadsoitisbehindyourhead.

• Tilttotheleftreachingyourarmshigh.• Tilttotherightreachingyourarmshigh.

Repeatthewholesequencex4.

OVERHEADSTRAPSTRETCH

Remainstanding.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.

CHESTANDSHOULDERSTRETCH

Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.

ShouldersBack!StretchingandPosture

Stretchingcanhelppreventandcorrectpoorposturecausedpartlybyacombinationoftightchestmusclesandstretchedorweakupperbackmuscles.Sitslouchedforlongperiodsand,overtime,thesetightchestmusclesdrawtheshouldersforwardscreatingaroundedspine

andsometimesapokingchin(pictureaT-Rexsideonandyougettheidea).Acombinationofstretchingandstrengtheningcancorrectbadposturebylengtheningthechestmusclesandstrengtheningtheupperback.TrytheOverheadStrapStretchandtherelaxingRolledMatStretch.Alsoaimtositorstandtallanddrawyourshouldersbackasifflatteningtheshoulderbladeswheneveryouremember.StrengthexercisessuchasThePlankorthegymexerciseSeatedRowwillreinforcethemusclesoftheupperback.

CHESTANDSHOULDERSTRAPSTRETCH

RepeattheChestandShoulderStretch,holdingastrapbetweenyourhands,butthistimebendyourknees,tipforwardsfromthehips,dropyourheadandliftyourhandsoffthelowerback.Remainherefor20-30seconds,lettingtheweightofyourarmsdropforwards.Toexit,dropthestraptoyourlowerback,bendyourkneesdeeplyandriseuptoastandingposition.

PARTNERCHESTANDSHOULDERSTRETCHES

Trythefollowingshoulderandcheststretcheswithapartner.Having

1

someoneassistthestretchmeansyoucangodeeperthanstretchingsolo.Justensurethatyouproceedwithcautionbymaintainingcommunicationwithyourpartnerandstoppingthestretchattheinitialpointoftensionorthe‘edge’ofthestretch.

Standtallwithyourpartnerbehindyou.Raisebotharmsuphorizontally.Askyourpartnertoholdyourhandsorwristsandgently

drawyourarmsbackwardswhileyoumaintainastraightback.Turnyourpalmstofaceoutwards.Stopwhenyoufeelthepointoftension.

2 Sitonachair.Claspyourhandsbehindyourheadandrelaxyourshoulders.Askyourpartnertostandbehindyou,holdyourelbowsand

gentlydrawyourarmsback.

3Remainseated.Dropyourfingertipsontothetopsofyourshoulders.Askyourpartnertostandbehindyou,holdyourelbowsandgently

drawyourarmsback.

THERACK

Sitonthefloorwithyourlegsstraight.Takeyourhandsbehindyourbackandpressthemintothemat.Liftyourchest,butkeepyourchintuckedin.Squeezeyourshoulderbladestogether.Positionyourhandsclosertogetherorfurtherbackfromyourbodytogodeeper.Note:thisisadeepstretchforyourshoulderssoavoiditoronlydothefirstpartofthestretchifyouhaveaninjury.

‘PASSIVE’STRETCHING:WORKINGWITHGRAVITY

Theterm‘passive’stretchingdenotestechniquesthatsimplyletgravitydothework.Theideaistogetcomfortable,remainstill,breathedeeplythroughthenose,andletthelegsorarmsrelax.Holdalittlelongerthananormalstretch–upto1or2minutes–butexitslowlyandcarefully.TheRolledMatStretchisanexampleofapassivestretchandisparticularlyusefulforpeoplewhospendtimewithaflexedspine,suchasdeskworkers,drivers,aswellascyclists.Passivestretchingisalsoausefulwind-downtechniqueforpeoplewhofindithardtosleepas,whenit’scombinedwithslowbreathing,it’shalfstretchandhalfrelaxationtechnique.

ROLLEDMATSTRETCH

Youwillneedayogamatorsimilarlongexercisematforthisstretch.Rollituptightly.Sitonthefrontedgeofthematandloweryourselfdowntolying.Ensurethatyourheadandhipsareonthemat.Bendyourlegsandplaceyourfeetonthefloor.Bendyourarmsintoarightangleposition.Remainherefor1-3minutesrelaxingthearmsasmuchaspossible.

Five-minutestretchsequences

Stringtogethersomestretchesintofive-minuteroutinesfortheneckandshoulderregion.

Necksequence1

1.HEADNOD

Dropyourheaddowntuckingthechinintowardsyourupperchest.Liftyourheadandlookslightlyup.Continuetonodyourheadslowlyandsmoothly.Repeatx4.

2.HEADTILT

Lookahead.Tipyourrighteardowntowardsyourrightshoulder.Returntothecentre.Tipyourlefteardowntowardsyourleftshoulder.Returntothecentre.Continuetotiltyourheadfromsidetosideslowlyandsmoothly.Repeatx4.

3.ASSISTEDNECKEXTENSORSTRETCH

Standorsittall.Interlinkyourhandsbehindyourhead.Dropyourheaddown,bringingyourchintowardsyourchest.Donotpushyourheadfurtherdown,butletyourelbowsdropforwardsothattheweightofyourarmsincreasesthestretch.

4.ASSISTEDTRAPEZIUSSTRETCH

Standorsittall.Dropyourheaddowntolookbetweenyourfeet.Turnyourheadslightlytotherighttolookatyourrightfoot.Raiseyourrightarmup,placeyourrighthandontothetopofyourheadanddrawyourheadalittledeeperintothestretch.Repeatontheotherside.

DOORFRAMESHOULDERSTRETCH

Adoorwayistheperfectspacetostretchthefrontofyourshouldersandyourchestmuscles.Standingtallinthemiddleofthedoorway,raiseyourarmsoutsidewaysatchestheight,placeyourpalmsonthewalleithersideofthedoorframe,andleanyourchestintothespace.TryrepeatingtheabovewithyourarmsinahigherV-shapedposition.

Necksequence2

1.HEADROLL

Makeacontinuoussemi-circlemovementwithyourheadbyfirsttippingyourheadtotherightsidebydroppingyoureartoyourshoulder,lookingdownatyourfeet,thenrollingyourheadaroundtotheleftshoulder.Moveinslowmotion.Don’ttipyourheadback.Repeatintheotherdirection.Repeatx4.

2.HEADTURN

Rotateyourheadtotheright,backtothecentreandovertotheleft.

Continuetoturnyourheadfromsidetoside.Moveinslowmotion.Repeatx4.

3.ASSISTEDROTATINGNECKSTRETCH

Standorsittall.Keepingyourshouldersstraight,slowlyrotateyourheadtotherightbringingyourchintowardsyourshoulder.Nowbringyourrightfingertipstotheleftsideofthechinandgentlyencouragethestretch.Holdfor10secondsoneachside.

4.NECKFLEXORSTRETCH

Standtall.Raiseyourheadasiflookingtotheceiling.Keepyourmouthclosedandteethtogether.Holdfor10seconds.

Shouldersequence1

1.SWIMMINGARMS1

Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.Repeatx6.

2.POSTERIORSHOULDERSTRETCH

Standwithyourleftarmstraightandatchestheight.Placeyourrightarmbehindyourleftelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Holdfor10-20seconds.

3.TRICEPSSTRETCH

Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Holdfor10-20seconds.

4.SHOULDERSTRETCH

Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Togodeeper,bringthepalmsofyourhandstogetherwhileyourhandsareclasped.Holdfor

10-20seconds.

Shouldersequence2

1.SHOULDERSHRUG

Liftyourshouldersuptowardsyourears.Holdforasecond.Nowletthemdropdown.Repeatx4.

2.STRAPSHOULDERLOOSENER

Holdastraportieoverheadwithyourhandswideapart.Dropyourhandsforwardssothestrapisinfrontofyourchest,thenliftthestrapoverheadsoitisbehindyourhead.Repeatx4.

3.OVERHEADSTRAPSTRETCH

Remainstanding.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.Holdfor20seconds.

4.ARMWRAPSTRETCH

Standtall.Wrapyourarmsaroundyourshouldersasifgivingyourselfahug.Drawyourshouldersawayfromyourears.Holdfor10seconds.

StretchesfortheWristsandHandsAlittlediligentstretchingofthedelicatehandandwristmusclesiswiseifyouspendlonghoursatakeyboardtopreventconditionssuchasRepetitiveStrainInjury.Sportspeople,suchassquashortennisplayers,canusethesestretchestoensuretheirhands,wristsandforearmscanwithstandtherepeatedimpactofhittingtheball.Don’toverstretchbyapplyingpressuretooquickly.

WristsandHandsThissectioncontainsbothstand-alonestretchesandready-madesequencesforthedelicatemusclesofthewristsandhands.Itisaimedatanyonewantingtoeasestiffnessormaintainflexibilityinthisregion.Regulargentlestretchingmayalsohelppreventcommonwrist/handproblemssuchasRepetitiveStrainInjury(RSI).Pleasenote:ifyoualreadyhaveinflammationinthewristsorhandsstretchingmaybeharmful;seeamedicalprofessionalforadvice.

WARMINGUP

WRISTROLL

Makefistswithbothhandsandrotatethemslowly.

WRISTANDHANDWARMER

Interlaceyourfingers,palmsdownandchest-height.Pullyourhandsslightlyapartasifyourfingerswerestucktogether.Alternatebetweenflexingandextending(bendinganddrawingback)yourwrists.

SQUEEZEANDSPREAD

Squeezeyourhandsintofists,tuckingthethumbinandholdforfiveseconds.Nowspreadyourhandswideandholdforfiveseconds.Repeatx4.

Bodypartstretches

STANDINGWRISTEXTENSORSTRETCH

Holdyourrightarmoutstraight.Graspyourrightfingersanddrawthembacktowardsyourpalm.

STANDINGWRISTFLEXORSTRETCH

Holdyourrightarmoutstraight.Liftyourfingersanddrawthembacktowardsyourbody.

KNEELINGWRISTFLEXORSTRETCH

Fromakneelingposition,leanforwardsandgentlypreparetoplaceyourpalmsonthefloorinfrontofyouwiththefingerspointingbacktoyourknees.Proceedtolaymoreofthepalmsontothefloorifthisfeelscomfortable.

KNEELINGWRISTEXTENSORSTRETCH

Fromakneelingposition,leanforwardsandgentlypositionthebacksofyourhandsonthefloorwiththefingerspointingbacktoyourknees.Beginbypressingthefingertipsintothefloorandonlylaymoreofthebackofyourhandsonthefloorifthisfeelscomfortable.

RepetitiveStrainInjury

RepetitiveStrainInjury,orRSI,isageneraltermtodescribethepainfeltinmuscles,nervesandtendonscausedbyrepetitivemovementoroveruse.Itisoftentriggeredbylargeamountsoftimespenttyping,andsymptomsincludetinglingornumbness,cramp,stiffnessorpain.IfyouarealreadyexperiencingsymptomsofRSI,seeyourdoctororphysiotherapistfirstassomestretchescandomoreharmthangood.Butifyouspendlargeamountsoftimeatakeyboard,thestretchesinthischapterareagoodpreventativemeasuretoavoidsufferingwithwhatcanbeafrustratingcondition.TryThePrayerStretchseriesonce

ortwiceaday.Settingupyourworkplacecorrectly,strengtheningexercisesandtakingregularbreaksfromthekeyboardarealsorecommendedstepstotake.

THEPRAYERSTRETCHSERIES

1Placeyourpalmstogetheratchestheightinaprayerposition.Keepingyourpalmsconnected,slowlyloweryourhandsuntilyourarmsreacha90-degreeposition.Holdeachstepfor10seconds.

2Tipyourhandstotheleft.

3Tipyourhandstotheright.

4Moveyourhandsoutwardssoyourfingersarepointingawayfromyou.

5Placethebacksofyourhandstogetherwithyourfingerspointeddown.

FINGERSTRETCH

Spreadyourfingerswide.Gentlydrawbackeachfingeronebyone,holdingforafewseconds.

THUMBSUP

Makea‘thumbsup’positionbycurlingyourfingersintoyourpalmwithyourthumbstickingupandgentlydrawyourthumbback.


Stringtogethersomestretchesintofive-minuteroutinesfortheforearms,wristsandhands.

Wristsandhandssequence1

1.WRISTROLL

Makefistswithbothhandsandrotatethemslowly.Repeatx4.

2.SQUEEZEANDSPREAD

Squeezeyourhandsintofiststuckingthethumbinandholdforfiveseconds.Nowspreadyourhandswideandholdforfiveseconds.Repeatx4.

3.FINGERSTRETCHING

Spreadyourfingerswide.Gentlydrawbackeachfingeronebyone.Holdfor3-4seconds.

4.THUMBSUP

Makea‘thumbsup’positionbycurlingyourfingersintoyourpalmwithyourthumbstickingupandgentlydrawyourthumbback.Holdfor5seconds.


1.STANDINGWRISTEXTENSORSTRETCH

Holdyourrightarmoutstraight.Graspyourrightfingersanddrawthembacktowardsyourpalm.Holdfor10seconds.

2.STANDINGWRISTFLEXORSTRETCH

Holdyourrightarmoutstraight.Liftyourfingersanddrawthembacktowardsyourbody.Holdfor10seconds.

3.PRAYERSTRETCH2

Placeyourpalmstogetheratchestheightinaprayerposition.Tipyourhandstotheleft.Holdfor10seconds.

4.PRAYERSTRETCH3

Placeyourpalmstogetheratchestheightinaprayerposition.Tipyourhandstotheright.Holdfor10seconds.


1.WRISTROLL

2.FINGERSTRETCHING

Spreadyourfingerswide.Gentlydrawbackeachfingeronebyone.Holdfor3-4seconds.

3.WRISTFLEXORSTRETCHKNEELING

Fromakneelingposition,gentlyplaceyourpalmsonthefloorwiththefingerspointingbacktoyourknees.Beginbypressingthefingertipsontothefloorandonlylaymoreofyourpalmdownifthisfeelscomfortable.Holdfor10seconds.

4.WRISTEXTENSORSTRETCHKNEELING

Fromakneelingposition,gentlyplacethebacksofyourhandsonthefloor,fingerspointingtoyourknees.Continuebylayingmoreofthebackofyourhandontothefloorifthisfeelscomfortable.Holdfor10seconds.

StretchesfortheBackandSidesAchinglowerback?Providingthatthisisamild,muscularacheandnothingmoreserious(alwaysseeadoctororphysiotherapistifyouareunsure),regular,gentlestretchingcankeepthebackhealthy,suppleandinjuryfree.Foreasynavigationthischaptergroupsbackstretchingtechniquesbothintophysicalpositions(lying,allfours,chairorstanding)aswellasanatomicalareas(lower,midandupperback)ifyouneedtotargetamorespecificregion.Itendswithaselectionoffive-minutewholebacksequencesthatstringtheindividualstretchesintoshortroutines.Thesemaybepractisedindividuallyorjoinedtogethertocreateacomprehensive20-minuteroutinethatwillmaintainwholebackmobility.

TheBackandSides

WARMINGUP


STANDINGTWIST

Startinginastandingposition,bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotheleftandletthearmsswingaround.Returntothecentreandtwisttotheright.

MID-BACKWARM-UP

Startinastandingpositionwithasmallbendinyourknees.Moveyourarmsintoa90-degreeposition.Keepyourhipsandlegsstillandtwistyourupperbodyslowlyandgentlyfromsidetoside.

Standingbackandsidestretches

FULLBODYSTRETCH

Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceilingandremainhere.Liftyourarmsup,butrelaxyourshoulders.

STANDINGBACKBEND

Standwithyourfeethip-widthapart.Placeyourhandsonyourlowerback,fingerspointingdownwards.Continuelookingforwardorslightlydown.Leanback.Pushyourhipsforward.Drawyourelbowstogether.

STANDINGSIDEBEND

Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Thensimplyleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingthetopwristandbendsidewaysfurther.Repeatontheotherside.

THETRIANGLE

Stepyourfeetwidewithyourfeetfacingforward.Turnyourrightfootout90degreesandyourleftfootin45degrees.Raiseyourarmsuptoshoulderheight.Tipyourupperbodytotheright.Lightlyrestyourrighthandonyourleg.Eitherreachyourleftarmuporreachitoverbyyourlefteartoperformthemoreadvancedversion.Repeatontheotherside.

SLOWROLLDOWN

Standwithaslightbendinyourknees.Dropyourheaddown,leanalittleforwardandletyourarmsdangle.Starttorolldowninslowmotionbylettingyourupperback,thenmidback,round.Rollslowlybackup.Note:Don’trolltoofarifyouhaveproblemswithyourlowerback.

DecompressingtheBack

Ifthewholebackjustfeelstightandyoucan’tpinpointaspecificareatostretch,thesetechniqueswillprovideadeeplysatisfyingfeelingofdecompressionandmuscularreleaseforboththebackandshoulders.

Thiscanbeassimpleasclaspingthetopofadoorframeandbendingyourkneestolengthenthemusclesofthebackwhilekeepingyourfeetonthefloor.Ortrythe90-degreeChairStretch,placingyourhandsonthebackofachairandtippingyourbodyintoa90-degreeposition.Youcandeepentheintensityofthebackstretchbypressingyourhandsontothechairandmovingyourhipsbackintheoppositedirection.Kitchencountersarealsogenerallyatagoodheighttotrythisbackdecompressingstretchon.

Theallfoursseries

CATSTRETCH

Startonallfours.Asyouinhale,liftyourheadandhips,allowingthemidbacktodip.Asyouexhale,tuckthechininandthehipsunder,allowingthebacktoround.Repeatx4.

PUPPYDOGSTRETCH

Startonallfours,keepingyourkneespositionedunderyourhips.Walkyourhandsforwardsuntilyourheadandchestlowertowardsthefloor.Toexit,drawyourabdomeninandslowlywalkyourhandsback.

KNEELINGBACKSTRETCH

Fromallfours,sitbackonyourheels.Straightenyourarmsandreachyourhandsinfrontofyou.Spreadyourfingersandpressdown.Pullback,awayfromyourhands,foradeeperstretch.

KNEELINGBACKSTRETCHWITHHOOKEDTHUMBS

Fromallfours,sitbackonyourheels.Reachyourhandsinfrontofyouandbringthemclosetogether.Spreadyourfingersandpressdown.Hookyourthumbstogether.Drawyourhipsawayintheoppositedirection.

KNEELINGSIDESTRETCH

Fromallfours,sitbackonyourheelswithyourhandsstretchedouttogetherinfrontofyou,walkyourhandsovertotheright.Pressyourpalmsintothefloor.Walkyourhandsovertotheleftandpressyourpalmsintothefloor.

CHILD’SPOSE

Fromallfours,loweryourselfslowlydowntositonyourheels.Restyourforeheadonthefloorandrelaxyourarmsbyyoursides.Ifyourforeheaddoesnotreachthefloor,placesomefoamblocksorcushionsunderyourforehead.

Thetwistseries

Gentlerotationofthetrunkisagreatwaytoloosentightbackmuscles.Justensurewiththesittingtwisttechniquesthatyoudon’tallowthemoremobilelowerbackandnecktodoalltherotation.Whenteachingseatedspinaltwists,Iencouragestudentstodividetherotationintothreeparts:first,turnfromthelowerbackandstop;then,turnfromthemiddlebackandshouldersandstop;andfinally,rotate

yourheadasfarasiscomfortable.

BASICSEATEDTWIST

Sitwithyourlegsoutstraight.Bendyourleftlegandstepitoveryourright.Wrapyourrightarmaroundyourlegandhugyourlegintoyourbody.Dropyourleftfingertipsontothefloorbehindyourbackandbegintorotatethetorsototheleftinstages:lowerback,midbackandshoulders,andhead.Repeatontheotherside.

BASICLYINGTWIST

Lieonyourback.Bendbothlegs,placingyourfeetflatonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.Repeatontheotherside.

ADVANCEDLYINGTWIST1

Lieonyourback.Loopastraparoundyourrightfoot.Holdontobothpartsofthestrapwithyourlefthandandslowlydrawyourlegacrossyourbodytotheleft.Repeatontheotherside.

ADVANCEDLYINGTWIST2

Lieonyourback.Bendbothlegs,placingyourfeetflatonthefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontherightside.Holdontoyourtoeswithyourrighthandorloopastraparoundthesolesofyourfeetandholdthestrap,andstraightenyourlegs.Repeatontheotherside.

TARGETINGTHEUPPERBACK

Thissectionhonesinonthemusclesaroundtheupperbackwhichlinkintotheneckandshoulders.Ifyouarepronetotightmusclesorinjuryinthisarea,doconsulttheearliersectionStretchingfortheNeckandShoulders,because,asmuchasIwouldliketocompartmentalisethebodyintoneatcategories,themusclesoftheupperback,neckandshouldersarehardtoisolate.Thefollowingsequenceofstretchesprovidesanoverall

stretchforthewholeupperbackregion.

STANDINGUPPERBACKROUNDER

Standwithyourfeethip-widthapart.Roundyourupperbackandtuckyourchinin.Reachbotharmsforwardsandinterlockyourfingersandturnyourpalmsawaytofaceoutwards.

ASSISTEDTRAPEZIUSSTRETCH

Dropyourheadandtipitslightlytotheright.Raiseyourrightarmup,placeyourrighthandontothetopofyourhead.Gentlydrawyourheadalittledeeperintothestretch.Repeatontheotherside.

ARMWRAPSTRETCH


ADVANCEDARMWRAPSTRETCH

Wrapyourleftarmoveryourrighttocrossyourarms.Nowbringyourpalmsclosertogetherortouching.Drawyourshouldersawayfromyourears.Unravelandrepeatontheotherside.

ShoulderBladeSqueezing

Asimplewaytorinsetensionoutoftheupperbackmusclesistofirstdrawtheshoulderbladesdown,awayfromyourears,thensqueezethemabitclosertogether.Squeezeyourshoulderbladesforafewseconds,thenreleaseandrepeatx4.

Ifindithelpstoimagineyouhavesomeonestandingbehindyouwiththeirpalmspressedtoyourshoulderblades.Visualisethemslidingyourshoulderbladesdownyourbackandthenmovingyourshoulderbladesclosertogether.Thisexercisecanbedonestanding,sittingoronallfoursandisagreatbutsimpletechniqueforimprovingposture.

TARGETINGTHEMIDBACK

Comparedtothelowerbackandneck,themid-back–knownasthethoracicspine–isoftenlessmobile.Manypeoplearestiffinthisthoracicregion.Herearesometechniquesthatfocusonthemidback.

ROUNDEDBACKSTRETCH

Sitwithyourlegsbentandfeetonthefloor.Claspyourhandsaroundthebackofyourthighs.Roundyourback,letyourheaddropdownandleanback.Holdfor30-60seconds.

ALLFOURSMID-BACKTWIST

Startonallfourswithyourkneeswideapartandyourhandsunderyourshoulders.Placeyourleftfingertipsonyourleftshoulder.Staylookingdown.Asyouinhale,pointtheleftelbowuptotheceiling.Asyouexhale,pointtheleftelbowundertherightarmpit.Repeatontheotherside.

LYINGMID-BACKLOOSENER

Lieonyourback.Bendbothlegs,placingyourfeetflatonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntotheflooronyourleftside.Liftyourrightarmoffthefloor,rollontoyourleftsideandlayyourrightpalmontopofyourleft.Sweepyourrightarmbackagaintoreturntothestartposition.Moveinslowmotion.Repeatontheotherside.Repeatx4.

DEEPDOUBLELEGHUG

Lieonyourbackandhugbothlegsintoyourabdomen.Nowdrawyourlegsincloserandraiseyourheaduptowardsyourkneesasiftuckingyourselfintoatightball.Rockalittlefromsidetosideacrossthemidback.Holdfor20seconds.

TheStiffMid-BackinSport

Thoracicormid-backstretchesareparticularlybeneficialbothforcyclistsandpeoplewhoarerequiredtorotateortwisttheirtorsostohitaball,suchasgolfersortennisplayers.Roadcyclistsspendhourslockedinaroundedorflexed-backposition,meaningthemusclesoftheirmidbackareconstantlycontracted.Astiffmidbackalsopreventsthemoreaerodynamic,flatter-backedposturethatridersdesire.Golfersrequireagoodlevelofflexibilityinthemid-backregiontofacilitatethecoilingbackmovementastheypreparetoreleasetheclubinthegolfswing.Astiffmidbacknotonlyaffects

1

2

3

4

comfortlevels,performanceorposture,butplacesgreaterpressureonthelowerbacktocurveortwist.Fortargetedwarm-upandcooldownstretchesforbothsports,turntoStretchingforSport.

StrengtheningtheLowerBack

Totrulyprotectthelowerbackagainstachesorinjuryacombinationofbothmusclelengtheningandstrengtheningisthekey.Asupplebutstrongbackisahealthyback.Thisdoesnotnecessarilymeanheadingtothegymtoliftdumbbells(unlessunderthewatchfuleyeofapersonaltrainer),butusingyourownbodyweightasresistance.PerformtheCobra(seehere)bylyingfacedownwithyourforeheadrestingonthematandarmsbyyoursides,palmsfacingdownwardsandplaywiththefollowingvariations:Restyourupperbodyonthefloor.Slowlyraiseandloweralternatelegsoffthefloorkeeping

yourhipsstillandlevel.Repeatx6.

Restyourlegsonthefloorandliftyourupperbodyandarmsafewinchesoff.Holdfor10seconds.

Liftthefeetandtheupperbodyafewinchesoffthemat.Holdfor10seconds.

SitbackinChild’sPose.Holdfor20-30seconds.

TARGETINGTHELOWERBACK

Fornigglinglowerbackachesometimesallthatisrequiredisafewsimplemovementstounlockmusculartension,suchaslyingonyourbackanddrawingthelegsintoyourchest.Thesestretchescanbedonefirstthinginthemorning,evenwhilestillinbed,toloosenupthelowerback.Experimentwithafewofthetechniquesoutlinedbelowforsomerelief

fromdiscomfortorsimplytokeepthelowerbacksuppleandmobile.Ihaveincludedstretchesforbothyourhipflexors,locatedatthetopofthethighs,andyourhamstringsaslackofflexibilityinboththeseareascancontributetolowerbackache.Remember,ifyouareexperiencinglowerbackpainratherthanamuscularache,consultamedicalprofessionalbeforeattemptinganystretching.

SINGLELEGHUG

Lieonyourbackandhugyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackofyourleftkneeintothefloor.Repeatontheotherside.Holdfor20seconds.

DOUBLELEGHUG

Lieonyourbackandhugbothlegsintoyourabdomen.Rockalittlefromsidetosideacrossthelowerback.Holdfor20seconds.

PELVICTILTS

Lieonyourbackwithyourlegsbentandfeetonthefloor.Haveyourarmsbyyoursides.Keepyourhipsonthefloorthroughout.First,tiltyourpelvisupbypressingyourlowerbackintothefloor.Nowtiltyourpelvisbackbyliftingyourbellybuttonuptotheceiling.Repeatx4.

BASICLYINGTWIST

Lieonyourback.Bendbothlegsandplaceyourfeetflatonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.

Warning:WatchyourBack

Pronestretcheswhereyoulieonyourfrontandpushup,suchastheCobra,canaggravatethelowerbackmuscles,soifthisisasensitiveareaforyou,tryaverylowCobrawhereyourisejustaninchoffthefloor.Dropandlowerthemomentyouhaveafeelingofcompressioninthelowerback.Also,sitbackinChild’sPoseorKneelingBackStretch(seehere)afterwards.

SNAKE

Lieonyourfrontwithyourhandsinterlockedbehindyourback.Liftyourupperbodyandlegsalittleoffthefloor.Tuckyourchininsoyouarelookingdown,notforwards.

COBRA

Lieonyourfrontwithyourhandsunderyourshoulders.Pressintoyourhandsandslowlyliftyourupperbodyofftheground.Lowerdownandsitbackonyourheels.

SPHINX

Liedownonyourfrontpositioningyourelbowsdirectlyunderyourshoulderswiththeforearmsparallel.Drawyourshoulderbladesslightlyclosertogether.

STRIKINGCOBRA

Lieonyourfrontwithyourhandsunderyourshoulders.Pressintoyourhandsandslowlyraiseyourupperbodyoffthegrounduntilthearmsarealmoststraight.Keepyourhipsonthefloor.Lowerdownandsitbackonyourheels.

LungingtoEaseLowerBackache

Sometimesthebeststretchtopreventlowerbackachedoesnotactuallyinvolvethebackmuscles.Theiliopsoasmuscleor‘hipflexors’,whichcanbefeltatthetopandfrontofthethigh,shouldbetargetedtoo.Shortortighthipflexorscanaffectthealignmentofthepelvisandputpressureonthevertebraldiscs.ThebeststretchforthehipflexorsistheLowLungeoutlinedbelow,sodopractisethestretchifyouaresusceptibletolowerbackpainespeciallyifyourjobinvolvesplentyoftimespentsitting.

LOWLUNGE

Lowerdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Repeatontheotherside.

TightHamstringsandLowerBackache

Itisalsoworthincludingasimplestretchforyourhamstringswhenstretchingyourlowerbackasalackofflexibilityinthehamstringscanplacepressureonthisregion.ThebestwaytostretchyourhamstringswithoutaggravatingthelowerbackistodotheStrapHamstringStretch.Ifthehamstringsfeelverytight,bendyourupperleganddon’ttrytostraightenorlockyourlowerleg.Holdthestretchfor30-60secondsandrepeatontheotherside.Hamstringstakediligentstretching,buttrytoperformthistechniqueatleastthreetimesaweek,ormorefrequentlyifpossible.

STRAPHAMSTRINGSTRETCH

Lieonyourback,loopingastrap,beltortiearoundthesoleoftheleftfoot.Bendtherightlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentheleftleguptowardstheceilingorkeepitalittlebent.Repeatontheotherside.

Chairstretchseries

Thefollowingtechniqueswouldsuitbotholderpeopleandthosewithdesk-basedjobswhotendtosufferwithstiffness,particularlyinthelowerbackandupperbackandshoulderregion.FormorewholebodychairsequencesturntoTheDeskWorkerandStretchingforSeniors

routines.

CHAIRCATSTRETCH

Sitonachair.Restyourhandslightlyonyourthighs.Asyouinhale,archyourbackandlookupwardsalittle.Asyouexhale,roundyourbackandtuckyourpelvisandchinin.

90-DEGREECHAIRSTRETCH

Standbehindachairandplaceyourhandsonthetopofthechairback,shoulder-widthapart.Walkbackwardsuntilyoufoldintoa90-degreeposition.Moveyourheadinlinewithyourspine.Toexit,drawyourabdomeninwards,bendyourkneesandriseuptostanding.

CHAIRSHOULDERBLADESQUEEZE

Sittingonachair,positionyourarmsina‘W’shapewithyourelbowsclosetoyoursides.Drawyourarmsbackandsqueezeyourshoulderbladestogether.Holdforafewseconds,thenrelease.Repeatx4.

CHAIRBACKSTRETCH

Sittingonachair,sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceilingandholdthisposition,drawingyourshouldersdownwards.

CHAIRSIDEBEND

Sittingonachair,sweepyourrightarmupoverhead.Nowsimplyleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingthetopwristandsidebendingfurther.

CHAIRFORWARDBEND

Sittingonachair,roundthebackandletyourheaddropdownwards.Ifthebackfeelsverystiff,restyourhandsonyourthighsorleanfurtherforwardsuntilyourhandstouchthefloor.

CHAIRBACKBEND

Sittingonachair,placeyourhandsonyourthighsanddrawyourelbowscloser.Liftyourelbowsupalittletofeelaslightarchintheback.

CHAIRTWIST

Sittallonachair.Holdontotherightsideofyourchairandrotateyourtorsototherightinsections:lowerback,midbackandshoulders,andfinallyturnyourhead.Repeatontheotherside.

THEBACK:STRETCHORRELAX?

Sometimestheanswerisnotanactivestretchbutapassivemuscularrelease.Wecan‘switchoff’contractedbackmusclesbyrestingorrelaxingthebackinvariousposes,suchaslyingonyourbackwithyourlegselevatedonachairorlyingfacedownontheedgeofabed.

Trythefollowing:

• ChairBackRelaxerLieonyourbackwithyourlegsbentandlowerlegsandfeetrestingontheseatofachair.Yourlowerbackshouldrestcomfortablyonthefloor.

• BedBackRelaxerKneelclosetotheedgeofabedandliefacedownwithyourabdomenandupperbodyrestingonthebed’ssurface.

• StabilityBallBackRelaxerLiefacedownonastabilityballwithyourfeetandhandsrestingonthefloorforbalance.

• ChairForwardBendSitonachairandletyourbackroundbyfoldingforwards.Letthearmsdangleor–ifthebackfeelsstiff–restyourforearmsonyourknees.

• BasicLyingTwistwithCushionsPerformagentlelyingtwist(seeBasicLyingTwist)andfocusonrelaxingthelegs.Placecushionsunderthelowerkneeifyourlegshoverabovethefloor.

• TheSlouchStretchSitwithyourlegsstretchedoutinfront.Relaxyourarmsbyyoursides.Simplyletyourbackroundandletyourheaddropdown.Noticewhereyoufeelthestretch:lower,midorupperback.Justholdandbreatheslowlythroughthenose.

SQUAT,DON’TBEND

It’sinstinctivetofoldforwardsfromthelowerbacktopickupadroppeditemorboxfromthefloor,butdoingthis‘loads’thelowerbackasyoustraightenup.Providingyourkneesarehealthy,trysquattinginstead.Thisplacesnopressureonyourbackandactuallyreleaseslowerbacktension.Squattingalsolengthensandstrengthensthecalvesandimprovesrangeofmotioninthehipregion.


Stringtogethersomestretchesintofive-minuteroutinestokeepthebackmobileandsupple.

Backsequence1

1.STANDINGTWIST

Standwithyourfeethip-widthapart.Bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletthearmsswingaround.Returntothecentreandtwisttotheleft.Relaxyourarmsandturnyourheadandtorsoasyourotate.Repeatx4.

2.FULLBODYSTRETCH

Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceilingandremainhere,drawingyourshouldersdownwards.Holdfor10seconds.

3.STANDINGBACKBEND

Standwithyourfeethip-widthapart.Placeyourhandsonyourlowerback,fingerspointingdownwards.Staylookingforwardorslightlydown.Leanback.Pushyourhipsforward.Drawyourelbowstogether.Holdfor10seconds.

4.STANDINGUPPERBACKROUNDER

Standwithyourfeethip-widthapart.Roundyourupperbackandtuckyourchinin.Sweepbotharmsforwardsandinterlockyourfingers.Holdfor10seconds.

Backsequence2

1.90-DEGREESTRETCH

Standwithyourfeethip-widthapart.Tipyourupperbodyforwardsuntilyoureacha90-degreeangle,orhigher.Donotallowthebacktocurve.Drawtheabdomenslightlyinwards.Placeyourhandsonyourthighsjustaboveyourknees.Holdfor20seconds.

2.LOWLUNGE

Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Holdfor20seconds.

3.PELVICTILT

Lieonyourbackwithyourlegsbentandfeetflatonthefloor.Haveyourarmsbyyoursides.Keepyourhipsonthefloorthroughout.First,tiltyourpelvisupbypressingyourlowerbackintothefloor.Nowtiltyourpelvisbackbyliftingyourbellybuttonuptotheceiling.Repeatx4.

4.DOUBLELEGHUG

Lieonyourbackandhugbothlegsintoyourabdomen.Rockalittlefromsidetosideacrossthelowerback.Holdfor10seconds.

Backsequence3

1.CATSTRETCH

Startonallfours.Asyouinhale,liftyourheadandhips,allowingthemidbacktodip.Asyouexhale,tuckthechinandhipsunderallowingthebacktoround.Repeatx4.

2.ALLFOURSMID-BACKTWIST

Startonallfours,butwithyourkneeswideapart.Ensureyourhandsaredirectlyunderyourshoulders.Placeyourlefthandonyourleftshoulder.Staylookingdown.Asyouinhale,pointtheleftelbowuptotheceiling.Asyouexhale,pointtheleftelbowundertherightarmpit.Repeatontheotherside.Repeatx4.

3.KNEELINGBACKSTRETCHWITHHOOKEDTHUMBS

Onallfours,loweryourselfdownandsitonyourheels.Reachyourhandsoutinfrontofyouandmovethemclosetogether.Spreadyourfingersandpressdown.Hookyourthumbstogether.Drawyourhipsawayintheoppositedirection.Holdfor20seconds.

4.KNEELINGSIDESTRETCH

ReleaseyourthumbhookintheKneelingBackStretchposition.Walkyourhandsovertotheright.Pressthepalmsintothefloor.Holdfor30seconds.Walkyourhandsovertotheleftandpressyourpalmsintothefloor.Holdfor30seconds.

Backsequence4

1.SPHINX

Fromallfours,liedownonyourfrontpositioningyourelbowsdirectlyunderyourshoulderswiththeforearmsparallel.Drawtheshoulderbladesslightlyclosertogether.Holdfor10seconds.

2.CHILD’SPOSE

Fromallfours,loweryourselfslowlydowntositbackonyourheels.Restyourforeheadonthefloorandrelaxyourarmsbyyoursides.Ifyourforeheaddoesnotreachthefloor,placesomefoamblocksorcushionsunderyourforeheadtoraisethefloorlevel.Holdfor20seconds.

3.BASICLYINGTWIST

Lieonyourback.Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntothefloorontherightsideandrelaxthem.Holdfor30seconds.

4.STRAPHAMSTRINGSTRETCH

Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendyourleftlegandplaceyourfootonthefloor.Straightentherightleguptowardstheceilingorkeepitalittlebent.Holdfor30seconds.Repeatontheotherside.Holdfor30seconds.

123

StretchesfortheHipsandButtocksThischapterhonesinonallthemusclesofyourhipsandbuttocks,fromthehipflexors,foundwherethefrontofthethighjoinsthepelvis,tothemusclesatthesidesofthehipsandthelargerbuttocksor‘gluteusmaximus’.Overlytighthipmusclescantriggerproblemsbothlowerdowninthekneesandhigherupinthelowerback.Runners,cyclistsandotherenduranceathletesareparticularlypronetostiffnessinthisareaasarepeoplewhospendlongperiodssittingatadeskordriving.Eithertargetaparticularareasuchasthehipflexorsifyouknowthatisaproblemspot,orflicktothebackofthesectiontofollowaseriesofready-madesequencestoimproveoverallhipandgluteflexibility.

THREEEVERYDAYWAYSTOGETSUPPLEHIPS

Sitonthesofacross-leggedorinButterfly.

PerformtheFigurefourstretchsittingatyourdesk.

DoaHighLungepushingyourhipsforwards.

WARMINGUP


HIPCIRCLE

Placeyourhandsonyourhipsandmakelarge,smoothcircleswithyourhips,keepingaslightbendinyourknees.

HEELTAP

Standonyourrightleg.Liftyourleftlegup,benditandturnyourkneeout.Tapyourleftheelwithyourrighthand.Switchfromlegtoleg.

DYNAMICSIDEBENDING

Standwithyourfeethip-widthapart.Sweepyourleftarmupandtipovertotheright,tryingnottoleanforwardsorbackwards.Returntothecentre.Sweeptherightarmupandtiptotheleft.

LUNGE

Placeyourhandsonyourhips.Takealargestepforwardswithyourrightlegandbendyourkneetoa90-degreeangle,ensuringtheankleiseitherdirectlyunder,orjustbehindyourknee.Simultaneouslydropyourbackkneedownsothatithoversabovethefloor.Stepbacktostanding.Switchfromlegtoleg.

Frontofhipstretches

Beentoldthatyourhipflexorsneedstretching?Thesemuscles,whichcanbefeltwherethetopofthethighjoinsthepelvis,areoftentightinrunners,cyclistsandotherenduranceathletes.Butpeoplewhositalotcanalsobenefitfromhipflexor(oriliopsoas)stretching,especiallyasshort,tighthipflexorscanaggravatethelowerback.

Lungingisthebestwaytostretchthefrontofthehips.Hereareafewlungevariations:LOWLUNGE

Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.

LOWLUNGEWITHCHESTSTRETCH

Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraisetheupperbody.Pushyourhipsforwardsandlowerintothelunge.Takeyourhandsbehindyourbackandinterlinkyourfingers.Drawyourshouldersbackandsqueezeyourshoulderbladescloser.

LOWLUNGEHIPPOSITION

Itispossibletoalmostmissoutstretchingthehipflexorsinalowlungeifyoufailtopushyourhipsforward.Inotherwords,don’tdothestretchwithyourbacksidestickingout.Manypeoplehavetroubledetectingthepositionoftheirpelvissoifyouareunsure,reacharoundandslideahanddownyourlowerback.Ratherthanfeelingthedipofyourlowerbackorlumbarcurve,youareaimingforaflatterlowerback.

HIGHLUNGE

Standwithyourfeethip-widthapartandyourhandsonyourhips.Takealargestepbackwithyourleftfootandpressyourbackheeldown.Bendyourleftkneealittleandpushyourhipsforwards.Repeatontheotherside.

CHAIRHIGHLUNGE

Standinfrontofachairwithyourhandsonyourhips.Placeyourrightfootonthechairandbendyourrightleg.Tuckthepelvisunderorpushyourhipsforward.Repeatontheotherside.

LIZARD

Fromallfours,stepyourrightfootuptotheoutsideoftherighthand.Letyourhipssinkdown.Eitherremainherewithstraightarmsorslowlylowerdownontotheforearms.Ablockorbookundereachforearmwillraisethefloorlevelifthisprovesdifficult.Repeatontheotherside.

Outerhipandbuttockstretches

Whenwetalkaboutthe‘glutes’weusuallymeanthebiggestbuttockmusclegroupor‘gluteusmaximus’,buttherearesmallermusclesonthesidesofthehipswhichcanbenefitfromstretching.Hereareafewstretchestotargetthesmallergluteusmediusthatwillalsoreachdownthesideoftheupperthigh,encompassingtheiliotibialband.

LOWLUNGESIDEBEND

Startonallfours.Stepyourrightfootupinbetweenyourhandsandraisetheupperbody.Pushyourhipsforwards.Lowerintothelunge.Reachhighwithyourleftarmandleantheupperbodytotheright.Repeatontheotherside.

THELEGKNOTTWIST

PerformTheLegKnot.Wrapyourleftarmaroundyourrightkneeandplaceyourrightfingertipsonthefloorbehindyou.Sittall.Rotateyourupperbodytotherightinstages:lowerback,midbackandhead.Repeatontheotherside.

STANDINGCROSSED-LEGSTRETCH

Standwithyourfeethip-widthapart.Stepyourleftfootoveryourrightsothelegscross.Reachyourleftarmupandleantotheright.

THELEGKNOT

Sitwithyourlegsoutstraight.Bendyourrightlegandstepitoveryourleft.Leanalittletotheleft,bendyourleftlegandslowlysitbackdownintothemiddlespace.Bothbuttocksshouldbeonthefloor.Ifyourbodyistilted,unravelandpractisetheSeatedLegHuguntilhipflexibilityimproves.Placebothhandsjustbelowthefrontkneeandsitupstraight.Repeatontheotherside.

LYINGLEGKNOT

Lieonyourbackwithyourlegsbent.Crossyourrightlegoveryourleftatthighlevelandhugbothlegsintowardsyou.Holdjustbelowyourtopkneeorclaspbothfeet.Switchlegsbycrossingtheleftlegontop.Repeatontheotherside.

LYINGPIGEON

Lieonyourbackanddrawyourrightlegintowardsyourchest.Holdontoyourrightkneewithyourlefthandanddrawyourlegacrossyourbody.Repeatontheotherside.

HOOKEDLYINGTWIST

Lieonyourbackwithyourlegsbentandfeetonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftside.Slideyourlowerlegoutandplaceyourfootontopofthehigherleg,justaboveyourknee.Repeatontheotherside.

PIGEON

Startonallfours.Slideyourrightkneeupbehindyourrightwrist.Wiggletherightfootalittleovertotheleft.Straightenthebackleg.Loweryourselfslowlyeitherontoyourforearmsorstackonehandontopoftheotherandrestyourforeheadonyourhands.Repeatontheotherside.

THEFIGUREFOURSTRETCHVARIATIONS

Thiseffectivestretchforthedeepmusclesofthebuttockscanbedonelying,standingorsitting.Ifsitting,experimentwiththeintensityofthestretchbyleaningtheupperbodyforwardsorbackwards.FigureFour

Chaircanbedoneanywhere:attheofficeoronthedailytraincommute,withoutanyoneknowingyouareundertakinghipflexibilitytraining!

1.FIGUREFOUR

Lieonyourbackwithyourlegsbent.Liftyourrightfootofthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereordrawbothlegsintowardsyou.Holdbehindthefrontthighorclaspthefrontshin.Repeatontheotherside.Holdfor30seconds.

2.FIGUREFOURSITTING

Sitonthefloorwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereorliftthefeetofftheflooranddrawbothlegsintowardsyou.Holdbehindthefrontthighorclaspthefrontshin.Ifyourheadtiltsback,elevateitonblocksorcushions.Repeatontheotherside.

TomovedeeperintotheFigureFoursittingstretchtrydrawingthelegsincloser,holdingfora5-10seconds,thenrepeatingtwicemore.

3.FIGUREFOURSTANDING

Youmaywanttodothisstretchclosetoachairorwallforsupport.Standwithyourfeethip-widthapart.Bendbothlegs,liftyourleftlegoffthefloor,turnyourkneeoutandlayyourleftankleontopofyourrightthigh.Togodeeper,squatlower.Repeatontheotherside.

4.FIGUREFOURCHAIR

Sitonachairwithastraightbackandbothfeetonthefloor.Liftyourleftfootoffthefloorandturnyourkneeout.Restyourleftankleontopofyourrightthigh.Keepingthebackstraight,leantheupperbodyforwardsalittle.Leanfurtherforwardstoincreasetheintensityofthestretch.Repeatontheotherside.

Groinstretches

Thesestretchestargetthemusclesoftheinnerthighsandgroininavarietyofsittingandlyingpositions.Thissectionendswiththeclassiccross-leggedpositionandastep-by-stepguidetoachievingitifyoustrugglewithhipflexibility.

BUTTERFLY

Sitdownandplacethesolesofyourfeettogether.Eitherclaspyourhandsaroundthefeetorholdontoyouranklesandsittaller.Tomovedeeperintothestretch,keepyourbackstraightandleanyourupperbodyforwards.

DIAMOND

Sitwithastraightback,perchingontheedgeofacushionifthismakesitmorecomfortable.Bringthesolesofyourfeettogetherbutmovethemfurtherawayuntilthelegsformadiamondshape.Keepingyourbackstraight,leanyourupperbodyforwards.

TORTOISE

Sitwithyourlegsinadiamondshapeandthesolesofyourfeettogether.Letyourupperbodydropforwardssoyourbackroundsandyourheadhangsdown.Restyourforearmsonyourlegsorholdontoyourfeet.

FROG

Cometoallfours.Positionyourkneeswideandbringyourtoestotouch.Lowerbacktositonyourheels.Stackonehandonetopoftheotherandrestyourforehandonyourhands.

DON’TBOUNCETHEBUTTERFLY

AdynamicversionofButterflyexistswherebythelegsarebounced(orwingsflapped)rapidly.Suchasharp,quickmovementislikelytotriggeracontractresponseinthemusclesofthegroinandinnerthighs–theexactoppositetotheslowmuscularreleasewewant.Instead,holdthestretchsteady,breathedeeplythroughthenoseandwaitfortheinnerthighmusclestorelax.Overtime,thelegswilldropclosertothefloor.

HOWTOSITCROSS-LEGGED

Ifyouhaven’tsatonthefloorsincetheageofsevenoreightatschool,yourhipsareunlikelytodropeasilyintoacross-leggedposition.Yourkneesmaystickupcausingyoutotipback.Thebackisthenforcedtokeepyourbodyupright,resultinginanachinglowerback.Essentiallythecross-leggedpositionwillonlyreallybecomfortablewhenyoucangetyourkneeslower.Thenthepelviscantiltforwardsandthebackcanlengthen.Thetrickistobeginbyelevatingthehipsorpelvisoneitherayogablockortwo,orafewcushions.Ifyourkneesarestilloffthefloor,placecushionsunderthemtoo.Sittingagainstawallwillalsohelpsupporttheback.Whybothersittingcross-legged?Withyourkneesrestingonthefloor,itisaverybalancedwaytositwithastraightbackandwillcreateastabletripod-shapedbasethatallowsyoutobreatheormeditateincomfort.Italsostretchesthemusclesaroundyourgroinandbuttocks,andstrengthenstheback.Butitrequiresalittlededication.Ifsittingcross-leggedprovesimpossibledon’tworry;substituteamoreaccessiblegroinstretchsuchasButterflyorDiamond.

Hereisafive-stepplantosittingcross-legged:

1.SEATEDLEGHUG

Sitwithyourlegsoutstraight.Bendyourrightlegandstepitoveryourleft.Wrapbotharmsaroundyourlegandhugitintoyourbody.Situpstraight.Repeatontheotherside.

2.LEGCRADLE

Sitonthefloorwithbothlegsstraight.Cradleonelegbyplacingonehandonyourfootandonejustbelowyourknee.Situpstraight.Eitherholdthelegstillorrockitslowlyfromsidetoside.

3.BUTTERFLY

Sitwithastraightback,perchingontheedgeofacushionortwoifthismakesitmorecomfortable.Bringthesolesofyourfeettogether.Eitherclaspyourhandsaroundthefeetorholdontoyouranklesandsittaller.Tomovedeeperintothestretch,keepyourbackstraightandleantheupperbodyforwards.

4.DIAMOND

Sitwithastraightback,perchingontheedgeofacushionortwoifthismakesitmorecomfortable.Bringthesolesofyourfeettogetherbutmovethemfurtherawayuntilthelegsformadiamondshape.Keepingyourbackstraight,leantheupperbodyforwards.

5.SITTINGCROSS-LEGGED

Sitwithastraightback,crosstherightleginfrontoftheleft.Remembertoalternatewhichfootyoupositioninfrontifyoupractisesittingcross-leggedregularly.

IsOneHipStifferthantheOther?

Iftheansweris‘yes’,thenyouarenotalone.Itisrelativelycommontohaveonestifferhip.ThiswillbeobviouswhenyoucometoperformtheFigureFourstretchasfirstlyitmaybeastrugglesimplytogetintothestartpositiononthetighterside,andsecondly,thetopkneemaybeclosertoyourbodysothewholestretchfeelsmore

cramped.Performthestretchregularlyandholdalittlelongeronthestifferside.


Stringtogethersomestretchesintofive-minuteroutinesforimprovedflexibilityinthehipsandbuttocksregion.

Hipsandbuttockssequence1

1.HIPCIRCLE

Standwithyourfeethip-widthapart.Placeyourhandsonyourhipsandmakelarge,smoothcircleswithyourhipskeepingaslightbendinyourknees.Repeatx4.

2.STANDINGCROSSED-LEGSTRETCH

Standwithyourfeethip-widthapart.Stepyourleftfootoveryourrightsothelegscrossandleantotheleft.Todeepenthisstretch,reachyourleftarmoverbyyourear.Holdfor10seconds.Repeatontheotherside.Holdfor10seconds.

3.CHAIRHIGHLUNGE

Standinfrontofachairwithyourhandsonyourhips.Placeyourrightfootonthechairandbendyourrightlegalittle.Pushyourhipsforwards.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.

4.FIGUREFOURCHAIR

Sitonachairwithastraightbackandbothfeetonthefloor.Liftyourleftfootoffthefloorandturnyourkneeout.Restyourleftankleontopofyourrightthigh.Keepingthebackstraight,leantheupperbodyforwardsalittle.Leanfurtherforwardstoincreasetheintensityofthestretch.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.


1.LOWLUNGE

Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.

2.LOWLUNGEWITHSIDEBEND

FromtheLowLunge,reachhighwithyourleftarmandleantheupperbodyovertotheright.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.

3.LIZARD

Fromallfours,stepyourleftfootuptotheoutsideofthelefthand.Letyourhipssinkdown.Eitherremainwithstraightarmsorslowlylowerdownontotheforearms.Ablockorbookundereachforearmwillraisethefloorlevelifthisprovesdifficult.Holdfor30seconds.Repeatontheotherside.Holdfor30seconds.

4.PIGEON

FromtheLizard,wriggleyourrightfootalittleovertotheleft.Straightenyourbackleg.Loweryourselfslowlyeitherontoyourforearmsorstackonehandontopoftheotherandrestyourforeheadonyourhands.Holdfor30seconds.Repeatontheotherside.Holdfor30seconds.


1.SEATEDLEGHUG

Sitwithyourlegsoutstraight.Bendyourrightlegandstepitoveryourleft.Wrapbotharmsaroundyourlegandhugitintoyourbody.Situpstraight.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.

2.LEGCRADLINGSTRETCH

Sitwithyourlegsoutstraight.Bendyourleftleganddrawitclosertoyourbody.Cradlethelegbyplacingonehandonyourfootandonejustbelowyourknee.Situpstraight.Eitherholdthelegstillorrockitslowlyfromsidetoside.Holdfor10seconds.Repeatontheotherside.Holdfor10seconds.

3.BUTTERFLY

Sitwithastraightback,perchingontheedgeofacushionortwoifthismakesitmorecomfortable.Bringthesolesofyourfeettogether.Eitherclaspyourhandsaroundthefeetorholdontoyouranklesandsittaller.Holdfor20seconds.

4.TORTOISE

Moveyourlegsfurtherawaysotheyformadiamondshape.Letyourupperbodydropforwardssoyourbackroundsandyourheadhangsdown.Restyourforearmsonyourlegsorholdontoyourfeet.Holdfor20seconds.


1.SINGLELEGHUG

Lieonyourbackanddrawyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackoftheleftkneeintothefloor.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.

2.LYINGPIGEON

Lieonyourbackanddrawyourrightlegintoyourabdomen.Holdontoyourrightkneewithyourlefthandanddrawyourlegacrossyourbody.Holdfor30seconds.Repeatontheotherside.Holdfor30seconds.

3.FIGUREFOUR

Lieonyourbackwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereorliftthefeetofftheflooranddrawbothlegsintowardsyou.Holdbehindthefrontthighorclaspthefrontshin.Ifyourheadtiltsbackelevateitonblocksorcushions.Holdfor30seconds.Repeatontheotherside.Holdfor30seconds.

4.HOOKEDLYINGTWIST

Liewithyourlegsbentandfeetonthefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftside.Slideyourlowerlegoutandplaceyourfootontopofthehigherleg,justaboveyourknee.Holdfor30seconds.

StretchesfortheUpperLegsThischaptertargetsthefollowinglegmuscles:thehamstrings(atthebackofthethigh),thequadriceps(atthefrontofthethigh),theadductors(innerthigh),theabductors(outerthigh),andthemusclesandtendonswhichrundowntheoutsideoftheupperlegfromthehiptotheknee,suchastheiliotibialband.Handpickaseriesofstretchestosuityou,fromchair-basedtokneelingforaparticularmusclegroup,ortryaready-madesequencefortheoverallupperlegregionfromtheendofthischapter.

WARMINGUPRepeateachtechniquex4

LEGSWING

Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunningorplaceyourhandonasurfaceforbalance.Repeatontheotherside.

SIDELEGSWING

Standonyourleftlegandslowlyswingyourrightlegacrossyourbodybackandforth.Restyourlefthandonawallforsupportifrequired.Repeatontheotherside.

BACKKICKS

Standonyourrightleg.Bendyourleftlegasifliftingyourheeltoyourbuttocks.Switchfromlegtoleg.

SUMOSQUAT

Placeyourhandsonyourthighs.Stepyourfeetwidewithyourtoesslightlyturnedoutwards.Bendbothlegsandlowerintoasquat,checkingthatyourkneesarealignedwithyoursecondtoesandyourtoesarejustvisibleinthesquat.Risebackuptostanding.

TheHamstringsManypeoplecomplainabouthavingtighthamstringsandarefrustratedbytheirinabilitytotouchtheirtoes.Myresponsetothisisthattoetouchingshouldnotalwaysbethemaingoalwhenlengtheningthesemusclesatthebackofthethigh.Firstly,itisnotthebesthamstringflexibilitytestand,secondly,pushingyourhandsdowntoyourfeetmaystrainyourlowerback.Thegoodnewsisthatthereare101waystostretchthehamstringsthatwouldsuiteveryonefrom

1

2

3

4

5

6

thelessflexibletothebendiestyogi.Beforeyoustart,gaugeyourownlevelsofhamstringflexibilitybytryingtheWaiter’sBowtest(seehere).Ifyoufeelyoubelonginthe‘tighthamstring’group,readSixRulesforStretchingTightHamstringsbelowbeforeyougetstarted.

SIXRULESFORSTRETCHINGTIGHTHAMSTRINGS

BendYourKneesIfperformingasittingorstandinghamstringstretch,bendingyourkneesalittlewillrelievethestrainbothonthe

hamstringsandlowerback.

SitonaCushionPerchingrightontheedgeonacushionorfoamyogablockwilltipthepelvisforwardwhichrelievesthepullonthe

hamstringsandismorecomfortableforthelowerback.

WatchYourBackIfyouhaveaweakorinjuredlowerback,keepyourbackstraightwhenhamstringstretching.Lieonyourbackand

loopastraparoundyourfootortrytheWaiter’sBow(seehere).Therearenoprizesforpushingyournosetoyourknees.

UseaStrapObtainacottonyogastrap,dressinggownbeltoroldtieforseatedorlyinghamstringstretchestoreducestrainandensure

properalignment.

BePatientHoldthestretchfor20-30seconds.Usethistimetotuneintoyourbreathingandrelax.

Don’tStrainNeverpushintothestretchormovebeyondyournaturallimitasthemuscleswillcontractinresponseandyoumayeven

damageyourhamstrings.Findthe‘edge’ofthestretchandwaituntilthereisalittlespacetomovedeeper.

TESTYOURHAMSTRINGFLEXIBILITY:THEWAITER’SBOW

ThetraditionalwayofassessinghamstringflexibilityistheSitandReachtest:sittingwiththelegsoutstretchedandreachingforwardstograbyourtoes.However,thisonlypartiallyassesseshowbendyyourlowerbackisandmayevenstrainthelowerbackregion.TheWaiter’sBowtechniqueremovesthiscurvingofthebacktofocuspurelyonthehamstrings.Simplystandtallwiththefeethip-widthapart.Placeyourrighthandonyourlowerbackandfeelthediporcurve.Maintainthatcurvethroughoutthestretch.Nowplaceyourleftpalmonyourabdomenandbegintotipforwardsfromthehipswhilekeepingthebackstraight.Abendof90degreesorbeyondisconsideredflexible,butperformregularly,threetimesaweekormore,holdingfor30secondsandrepeatingthreetimes,toseegradualimprovements.Remembertoexitthestretchbybendingyourkneesandpullinginthestomachbeforeyouriseuptoastandingposition.

Standinghamstringstretches

LEANFORWARDSTRETCH

Fromastandingposition,takeasmallstepbackwithyourleftleg.Bendyourleftlegandtipyourupperbodyforwards,placingbothhandsonyourrightthigh.Pressthesoleoftheleftfootintothefloor.Repeatontheotherside.

90-DEGREESTRETCH

Standwithyourfeethip-widthapart.Tipyourupperbodyforwardsuntilyoureacha90-degreeangle,orhigher.Donotallowthebacktocurve.Drawtheabdomenslightlyinwards.Placeyourhandonyourthighsjustaboveyourknees.

LEGUPCHAIRSTRETCH

Putyourrightfootontheseatofachair(oralowersurface,suchasastep).Standtallwithyourhandsonyourhips.Tipyourupperbodyforwardsuntilyoufeelthehamstringsstretching.Repeatontheotherside.

90-DEGREECHAIRSTRETCH

Standbehindachairandplaceyourhandsonthetopofthechairback,shoulder-widthapart.Walkbackwardsuntilyoufoldintoa90-degreeposition.Moveyourheadinlinewiththespine.Toexit,walkforwards,bendyourknees,drawtheabdomeninandriseuptostanding.Thisstretchcanalsobedoneatakitchencounter.

FULLFORWARDBEND

Standwiththefeethip-widthapartandaslightbendinyourknees.Foldforwardandplaceeitheryourfingertipsorpalmsontheflooreithersideofyourfeet.Exitcarefullybybendingyourkneesdeeper,pullinginyourabdomenandrisinguptostandingwithastraightback.

HALFPYRAMIDSTRETCH

Standwithyourfeethip-widthapartandplaceyourhandsonyourhips.Takeastepbackwithyourleftfoot.Tipyourupperbodyforwardsuntilyoureacha45-degreeangleorlower.Youmayneedtobendthefrontkneeslightly.Repeatontheotherside.

FULLPYRAMIDSTRETCH

Standwithyourfeethip-widthapart.Takeastepbackwithyourleftfoot.Tipyourupperbodyforwardsandplaceyourpalmsorfingertipsonthefloor,eithersideofthefrontfoot.Repeatontheotherside.

Seatedhamstringstretches

SEATEDHAMSTRINGSTRAPSTRETCH

Sitwithyourlegsstraight.Perchontheedgeofacushionorbendyourkneesslightlyifthisisdifficult.Loopastrap,tieordressinggownbeltaroundyourfeet.Remainsittinguprightortilttheupperbodyforwardswithoutroundingtheback.

StretchtheHamstrings,NottheBack

Lowerbackpainisoftenaccompaniedbytighthamstrings.However,manyfoldingforwardspositionscanaggravatebackproblems.Keepthenaturalcurveinthelowerbackasyoustretch.Sittingonacushionwilltipthepelvisforwardsandeasethepressureonthelowerbackinseatedpositions.Ortryoneofthefollowingstretches:• LeanForwardStretch

• 90-DegreeStretch

• LyingHamstringStrapStretch

SEATEDHAMSTRINGANDHIPSTRAPSTRETCH

Sitwithyourlegsstraight.Bendyourleftlegandplacethesoleofyourleftfootintoyourinnerrightthigh.Situpstraight(perchontheedgeofacushionorbendyourkneesslightlyifthisisdifficult).Loopastraparoundyourrightfoot.Remainsittinguprightortilttheupperbodyforwardswithoutroundingtheback.Repeatontheotherside.

ADVANCEDSEATEDHAMSTRINGSTRETCH

Situpstraight.Foldforward,aimingtobringyourchesttowardsyourkneesratherthanpushingthenosetoyourknees.Ifcomfortable,holdontoyourtoesorfeet.

Lyinghamstringstretches

SINGLELEGHUG

Lieonyourbackanddrawyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackofyourleftkneeintothefloor.Repeatontheotherside.

LYINGHAMSTRINGSTRAPSTRETCH

Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendyourleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorbenditalittle.Repeatontheotherside.

ADVANCEDLYINGHAMSTRINGSTRETCH

Lieonyourback.Liftyourleftleguptowardstheceiling.Straightenyourrightlegandrestitonthefloor.Holdbehindyourthighanddrawyourlegclosertowardsyou.Youmaybeabletowalkyourhandshigheruptoyourfootorgraspyourtoeswithyourlefthand.Repeatontheotherside.

TheInnerThighsTheinnerthighsoradductorscanbecomestiffortightduetoinactivityoroverusepotentiallycausingknock-onproblemswiththehipsandlowerback.Sportspeoplesuchasfootballerswhoperformalotoflateral(sidetoside)movementusingthesemusclesarealsosusceptibletogroinstrainandshouldincludeoneortwoadductorstretchesineverypost-matchstretchingsessiontoavoidinjury.

CHAIRINNERTHIGHSTRETCH

Standnexttoachairwiththeseatfacingtowardyou.Liftyourrightlegupandplaceyourrightfootontheseat.Placeyourhandonyourhips.Keepyourtoesfacingforward.

WIDE-LEGGEDFORWARDBEND

Fromastandingposition,stepyourfeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplaceyourhandsonthefloor.

WIDE-LEGGEDSEATEDSTRETCH

Sittallwithyourlegsstretchedoutwideandtoespointingupward.Keepingastraightspine,begintowalkyourhandsforwardsuntilyoufeelyourbackandinnerthighmusclesstretching.

SIDELUNGE

Stepyourfeetwideapartwithyourtoesslightlyturnedout.Bendyourrightkneeandlowerovertotherightbutensurethatyourrightkneestaysbehindyourrightfoot(youcanstillseeyourtoes).Pausehere.Riseupandrepeatontheotherside.

COSSACKSTRETCH

Stepyourfeetwideapartwithyourtoesslightlyturnedout.Bendyourrightlegandslowlyloweryourselfallthewaytotheflooruntilyourbuttocksreachyourrightheel.Nowturnyourlefttoesupwardsandtrytolowertheheelyouarekneelingon.Restyourfingertipsonthefloor.Repeatontheotherside.

Formoreinnerthighstretches,turntoTheHipssection.

TheQuadricepsWhilethereareahugerangeofhamstringstretches,therearelesswaystoaccessthefourquadricepsor‘quads’locatedatthefrontofthethigh,buthereisavarietythatIhopewillsuiteveryone,whatevertheirrangeofmotion.Ifextremeflexionofyourknee,suchaskneeling,isuncomfortable,pleasesticktostretcheswhichplacelesspressureonyourkneejointsuchasSideLyingQuadStretch,andhookastrap,beltortiearoundthefootifitproveshardtograsp.

Standingquadstretches

STANDINGQUADSTRETCH

Standtallwithyourfeethip-widthapart.Slowlybendyourrightlegandreacharoundtoholdthefootwithyourrighthand.Yourkneeshouldbepointingdownward.Holdontoachairforbalanceifrequired.Pushyourhipsforward.Repeatontheotherside.

ANCHOREDQUADSTRETCH

Standwithyourbacktoachair.Liftyourleftlegupbehindyouandhookyourtoesontothethebackofthechair(ifthechairbackistoohigh,tryalowersurfacesuchasatable).Bendyourrightlegalittleandpushyourhipsforward.Repeatontheotherside.

DYNAMICQUADSTRETCH

Standtallwithyourfeethip-widthapart.Slowlybendyourrightlegandreacharoundtoholdyourfootwithyourrighthand.Pushyourhipsforward.Bendyourstandingleganddrawyourrightlegbackfurther.Nowstarttomoveyourlegbyalternatelypointingyourkneeforwardanddrawingyourkneeback.Repeatontheotherside.Repeatx4

MovingDeeperinaQuadStretch

Ifyoufeellikeyouhavethespacetogodeeperintoyourthigh

stretch,trytheStandingQuadStretch,LyingQuadStretch,orAllFoursQuadStretch.First,pushthefrontofyourfootintoyourhand.Nowdrawyourheelclosertoyourbuttocks.Youcanrepeatthesestepsafewtimestobringyourheelcloser.

Floor-basedquadstretches

ALLFOURSQUADSTRETCH

Startonallfourswithyourfingersspreadwide.Leantotheright,placingyourlefthandonyourleftkneeandslidingyourhanddowntoyourfoot.Nowgentlydrawthelegback.Repeatontheotherside.

LOWLUNGE

Startonallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Repeatontheotherside.

LOWLUNGEWITHQUADSTRETCH

Ifyouarecomfortablebearingweightonyourbackknee,tryperformingalowlungecombinedwithaquadstretch.Pleasenote:youwillneedtobesuppleenoughtosinkthehipslowenoughsothatmostoftheweightonthebackkneeisjustabovethejoint,ratherthanonthekneecapitself.Dopadthebackkneewithacushionorblock.

Performthelowlungewithyourrightfootinfront.Nowleanalittletotheright,andbendyourleftleg.Reacharoundtoholdtheleftfoot.Shiftyourweightbacktothecentreandliftyourupperbody.Eitherholdstillordothefollowingsteps:• Pressthefrontofyourfootintoyourhand.• Drawyourheelclosertoyourbody.

Ifyoufeelbalanced,endbyreachingaroundtothefootwiththelefthandtoo,drawingbackyourshouldersandliftingyourchest.Thenrepeatontheotherside.

LYINGQUADSTRETCH

Lowerdownontoyourfront.Bendyourleftlegandreacharoundforyourfoot.Pressyourhipsintothefloortoavoidarchingthebackanddrawthelegclosertoyourbuttocks.Ifyoucannotreachthefoot,loopastraportiearoundit.Repeatontheotherside.

SIDELYINGQUADSTRETCH

Lieonyourrightsidewithyourrightlegalittlebentunderyouforbalance.Bendyourleftlegandreachforthefoot.Pushyourhipsforward.Ifyoucan’treachyourfoot,loopastraportiearoundit.Repeatontheotherside.

Thekneelingseries

1.KNEELING

Cometoakneelingpositionbysittingbackontoyourheels.Thiscanbemademorecomfortableifyouplacethreeorfourcushionsbetweenyourbuttocksandheelstoraiseyourhipsoffthefloor.

2.KNEELINGWITHLIFT

Inakneelingposition,placeyourhandsbehindyou,pressthemintothefloorandraisethehipsupashighasyoucan.Eitherholdfor10-20secondsandlowerorworkdynamicallybybreathingintoliftandbreathingouttolowerandrepeatingsixtimes.

3.KNEELINGLEANBACK

Startinakneelingposition.Releaseyourrightlegandflexyourrightfoot.Slowlyandcarefullyliebacktoresteitheronyourforearmsorlowerallthewaytothefloorandrestonyourback.

WARNING:KNEELINGANDKNEEPAIN

Simplykneelingisagentlewayoflengtheningthequadriceps,butifyouhavehadakneeinjury,surgeryoraresimplystiffaroundthejoint,sittinginthispositionof‘fullflexion’willbeimpossibleoruncomfortable.Themoreadvancedkneelingvariations,whichcombinekneelingwithlyingbackontheforearms,arebestavoidedifyouhavekneeissuesastheyplaceunduepressureonthejointandsurroundingligaments.Sittingonafewcushionswillwidentheangleofyourknees,makingitmoreaccessible.OroptinsteadfortheLowLunge,maybepaddingthebackkneewithacushion.Otheralternativesarethelowerimpactstretches,

StandingQuadStretchorSideLyingQuadStretch.


Stringtogethersomestretchesintofive-minuteroutinesforimprovedflexibilityintheupperlegregion.

Upperlegsequence1

1.LEGSWING

Standonyourrightlegandslowlyswingyourleftlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunningorplaceyourhandonasurfaceforbalance.Repeatx4.Switchlegs.

2.90-DEGREESTRETCH

Standwithyourfeethip-widthapart.Tipyourupperbodyforwardsuntilyoureacha90-degreeangle,orhigher.Donotallowyourbacktocurve.Drawyourabdomenslightlyinwards.Placeyourhandonyourthighsjustaboveyourknees.Holdfor20seconds.

3.LOWLUNGE

Startonallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlysinkthehipslowerintothelunge.Holdfor20seconds.

4.SEATEDHAMSTRINGANDHIPSTRAPSTRETCH

Bendyourleftlegandplacethesoleofyourleftfootintoyourinnerrightthigh.Situpstraightorperchontheedgeofacushionorbendyourkneesslightlyifthisisdifficult.Loopastraparoundyourrightfoot.Remainsittinguprightortiltyourupperbodyforwardswithoutroundingyourback.Holdfor30seconds.

Upperlegsequence2

1.BACKKICKS

Standonyourleftleg.Bendyourrightlegasifliftingyourheeltoyourbuttocks.Switchfromlegtoleg.Repeatx8.

2.STANDINGQUADSTRETCH

Standtallwithyourfeethip-widthapart.Slowlybendyourrightlegandreacharoundtoholdyourfootwithyourrighthand.Yourkneeshouldbepointingdownward.Reachyourleftarmouttothesideorholdontoachairforbalance.Pushyourhipsforward.Holdfor20seconds.

3.HALFPYRAMIDSTRETCH

Standwithyourfeethip-widthapartandplaceyourhandsonyourhips.Takeastepbackwithyourleftfoot.Tipyourupperbodyforwardsuntilyoureacha45-degreeangleorhigher.Youmayneedtobendthefrontkneeslightly.Repeatontheotherside.Holdfor30seconds.

4.WIDE-LEGGEDFORWARDBEND

Fromastandingposition,stepthefeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplaceyourhandsonthefloor.Holdfor30seconds.

Upperlegsequence3

1.SUMOSQUATS

Placeyourhandsonyourhips.Stepyourfeetwidewithyourtoesslightlyturnedoutwards.Bendbothlegsandlowerintoasquatcheckingthatyourkneesarealignedwithyourtoesandyourtoesarejustvisibleinthesquat.Risebackuptoastandingposition.Repeatx4.

2.SIDELUNGES

Stepyourfeetwideapartwithyourtoesslightlyturnedout.Bendyourrightkneeandlowerovertotherightbutensurethatyourrightkneestaysbehindyourrightfootandyoucanstillseeyourtoes.Pausehere.Riseupandrepeatontheotherside.Repeatx4.

3.LYINGQUADSTRETCH

Liedownontoyourfront.Bendyourleftlegandreacharoundforyourfoot.Pressyourpelvisintothefloortoavoidarchingyourbackanddrawyourlegclosertoyourbuttocks.Note:ifyoucannotreachthefoot,loopastraportiearoundit.Holdfor30seconds.

4.LYINGHAMSTRINGSTRAPSTRETCH

Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorbenditalittle.Repeatontheotherside.Holdfor30-60seconds.

Upperlegsequence4

1.90-DEGREECHAIRSTRETCH

Standbehindachairandplaceyourhandsonthetopofthechairback,shoulder-widthapart.Walkbackwardsuntilyoufoldintoa90-degreeposition.Moveyourheadinlinewithyourspine.Tuckyourpelvisslightlyundertoflattenyourlowerback.Toexit,walkforwards,bendyourknees,drawyourabdomeninandriseuptostanding.Thisstretchcanalsobedoneatakitchencounter.Holdfor30seconds.

2.LEGUPCHAIRSTRETCH

Putyourrightfootontheseatofachair(oralowersurface,suchasastep).Standtallwithyourhandsonyourhips.Tipyourupperbodyforwardsuntilyoufeelyourhamstringsstretching.Repeatontheotherside.Holdfor20seconds.

3.CHAIRINNERTHIGHSTRETCH

Standnexttoachairwiththeseatfacingtowardyou.Liftyourrightlegupandplaceyourrightfootontheseat.Placeyourhandsonyourhips.Keepyourtoesfacingforward.Repeatontheotherside.Holdfor20seconds.

4.ANCHOREDQUADSTRETCH

Standwithyourbacktoachair.Liftyourleftlegupbehindyouandhookyourtoesontothetopofthebackofthechair.Ifthechairbackistoohigh,tryalowersurfacesuchasatable.Bendyourrightlegalittleandpushyourhipsforward.Repeatontheotherside.Holdfor20seconds.

StretchesforTheLowerLegsandFeetThelowerlegsandfeetcarrytheweightofthewholebodywhenstandingorwalking.Thiscanresultinsorenessaroundthesolesofthefeet,ankles,calvesorshins.Sittingdownandgentlystretchingthefeetcangreatlyrelievethisdiscomfort.Forathletes,especiallyrunners,itisvitaltokeepthelowerlegsstrongandsuppletoabsorbtheshockofrunningandavoidsufferingatwistedankleorrepetitivestraininjurysuchasplantarfasciitis.

WARMINGUPRepeateachsequencex4

ANKLEROLL

Placeyourhandsonyourhips.Standonyourleftlegandliftyourrightfootoffthefloor.Rotateyourfootslowly.Switchfeet.

HEELANDTOEROCKING

Rockyourweightbackintotheheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofyourfeetandliftyourheelsoffthefloor.

WALKINGDOG

Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Bendonelegandpushtheotherheeltowardsthefloor.Continue,switchingfromsidetosideorpausefor10secondsoneachleg.

POINTANDFLEX

Sitwithyourlegsstretchedoutinfrontofyouandyourfeethip-widthapart.Alternatelypointyourtoesandflexyourfeetbydrawingyourtoesbackandpushingyourheelsforward.

TheCalvesThecalvesatthebackofthelowerlegfeaturetwomainmuscles:thelargergastrocnemius,whichbulgesvisiblyinthosewithwell-definedcalves,andthesmaller,flattermusclesoleus,whichliesunderneath.BothconnectwiththeAchillestendon,whichextendsdowntotheheel.Calfstretchingisvitalforpeoplewhofavoursportswithrepetitivemovements,suchasrunnersorhikers,orathletesdoingsuddenexplosivemovementslikejumpingorlunging(basketballortennis).

Standingcalfstretches

STANDINGTOESUPSTRETCH

Takeastepbackwithyourleftleg.Bendyourleftlegandtipyourupperbodyforwards.Liftyourrighttoesuptorollyourfootontheheel.

STEPORBLOCKSTRETCH

Standontheedgeofthestairsoracoupleoffoamyogablocksorbooks.Keepyourleftlegstraightanddroptheleftheelofftheedgeoftheplatform.Switchfromsidetoside.

HIGHLUNGE

Standwithyourfeethip-widthapartandyourhandsonyourhips.Takealargestepbackwithyourleftfootandpressyourbackheeldown.Bendyourrightkneealittleandpushyourhipsforwards.Repeatontheotherside.

DOUBLESTEPORBLOCKSTRETCH

Standontheedgeofthestairsoracoupleoffoamyogablocksorbooks.Keepbothlegsstraightanddropbothheelsofftheedgeoftheplatform.Leanalittleforward.

ThedogstretchesWALKINGDOG

Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Bendonelegandpushtheotherheeltowardsthefloor.Continue,switchingfromsidetosideorpausefor10secondsoneachleg.

THREE-LEGGEDDOG

Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Raiseyourleftlegoffthefloorandpressyourrightheelclosertothefloor.Repeatontheotherside.

DOWNWARDFACINGDOG

Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Pressbothheelsdowntowardsthefloor.

DOTHEDOG?

Whileyoga’sDownwardsFacingDogisafantasticstretchforthecalves,itisnotsuitableforeveryone.IfyouliftyourhipsupintothepositionanditfeelslikeaPlankwithatonofweightonyourshoulders,armsand

wrists,don’tstruggle.SkiptheDogandchooseanon-weight-bearingstretchsuchastheStandingToesupStretchorSteporBlockStretchasthesetechniqueswillallowyoutofocusonthecalvesincomfort.

Kneelingcalfstretches

WINDSCREENWIPE

PerformaLungebystartingonallfoursandsteppingyourrightfootupbetweenyourhands.Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesup.‘Windscreenwipe’yourfootbyswayingitslowlyleftandright.Repeatontheotherside.

KNEELINGCALFSTRETCH

PerformaLungebystartingonallfoursandsteppingyourrightfootupbetweenyourhands.Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesupand/ordrawyourtoesbacktowardsyou.Todeepenthestretch,holdontoyourfootwithyourrighthandandpullgentlyback.

CalfStretchingTools

IfyousufferwithtightcalfmusclesorAchilles,itmaybeworthinvestinginacalf-stretchingdevice.Thesimple‘inclineboard’deviceallowsyoutostandwithyourfeetinaheelsdownandtoesupangle(dorsiflexion).Somearesquare,solidcontraptionsmadeofwoodwhileothersfeaturearockingdesignandallowyoutocontroland

increasetheintensityofthestretchbypressingtheheeldownorup.

LYINGCALFSTRAPSTRETCH

Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentherightleg.Pushyourheelup.Repeatontheotherside.

LYINGANKLESTRAPSTRETCH

Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentherightleg.Turnthesoleofyourfoottotheleft.Moveyourleg10-20degreesacrossyourbody.Repeatontheotherside.

FindingtheAchilles

Totheuntrainedeye,onecalfstretchlooksmuchlikeanother,buta

smalladjustmentwillshiftthefocusfromtheuppercalvestothelowercalvesandAchillestendon.IfyouhavebeentoldtostretchyourAchilles,repeatthecalfstretchesoutlinedearlier,butbendthebackleg.Herearethreeexamplestotry:STANDINGACHILLESSTRETCH

Standwiththefeethip-widthapartandyourhandsonyourhips.Takealargestepbackwithyourleftfoot,bendyourbacklegandpushyourheeldown.Bendyourrightlegalittleandpushyourhipsforwards.Repeatontheotherside.

ACHILLESSQUATSTRETCH

Standwithyourfeethip-widthapart.Bendyourlegsandlowerdownintoasquattingpositionwithyourtoesfacingforward.Restyourfingertipsonthefloorinfrontforbalanceifnecessary.

STEPORBLOCKACHILLESSTRETCH

Standontheedgeofthestairsoracoupleoffoamyogablocksorbooks.Bendbothlegsalittleanddropyourleftheelofftheedgeoftheplatform.

StretchesforHighHeelWearers

WearinghighheelsonaregularbasiscanshortenthecalfmusclesandmayevencauseAchillestendinitisorinflammationoftheAchillestendon.Trysomesimple,regularpreventativestretchessuchastheSteporBlockAchillesStretchtoreachthecalf,rememberingtothenbendyourstandinglegtotargettheAchilles.Ifyouhavegoodfootandankleflexibility,trytheKneelingTowelStretchtoo.

TheFeetandAnklesThissectionfeaturesavarietyoflowerlimbstretchesforall.Theywillprovidereliefforthosewhohavebeen‘ontheirfeet’alldayatwork,orhelprunnerssidestepfootandankleinjuriescausedbypoundingthepavementsorwoodlandtrails.Techniquesrangeinintensity,fromthemorechallengingkneelingstretchestosimplysittingdownonachair,takingyourshoesoffand‘circling’thefeet.

CHAIRFOOTCIRCLES

Sitwithyourlegsbentandfeetontheground.Liftyourrightfootandrotateitasifdrawingcircleswithyourtoes.Repeatx4.

CHAIRPOINTANDFLEX

Sitwithyourlegsbentandfeetontheground.Liftyourrightfootandalternatebetweenpointingyourtoesandflexingyourfootbyliftingyourtoesandpushingyourheelforward.Repeatx4.

Chairfootstretchsequence

Situpstraight,liftyourrightfootupandlaytheankleontheleftknee.

1Rotateyourfootslowlyincirclesx4.2Stabilisethefootbyholdingontoyourheel,now:• Curlyourtoesintowardthesole• Pullyourtoesbacktostretchthesole• TurnthesoleofthefootupwardsRepeatontheotherside.

AFOOTFLEXIBILITYTESTFORRUNNERS

Standwithyourfeethip-widthapart.Reachdownandpullyourbigtoeupward.Youareaimingforanangleof30degrees.Ifyoucan’tliftthishigh,yourplantarfascia–thelayerofconnectivetissuethatconnectsyourtoestotheheelandabsorbstheshockofwalkingandrunning–istootight.Stretchingexercisesforthefeet,ankles,Achillesandcalvesareagoodpreventativemeasurebutself-massagecouldbetheanswer.Seeaphysiotherapistforadvice.

KNEELING

Cometoakneelingpositionbysittingbackontotheheels.Thiscanbemademorecomfortableifyouplacethreeorfourcushionsbetweenthebuttocksandheels,butmoveincarefullyandavoidthiskneelingsectionifthereispainordiscomfort.

KNEELINGTOWELSTRETCH

Togainadeeperstretchforthefrontofthefootandankle,performthekneelingpositionbysittingbackontheheels,butwithasmallfoldedtowelunderneathyourtoes.

KNEELINGSOLESTRETCH

Onallfours,turnyourtoesundertofeelastretchonthesolesofthefeet.Eitherremainhereorwalkyourhandsbackwardsuntilyouaresittingbackonyourheels.

KNEELINGSHINSTRETCH

Foranadvancedfrontoffootandanklestretch,cometoakneelingpositionsittingonyourheels.Nowleanbackandliftyourkneesoffthefloor.


Stringtogethersomestretchesintofive-minuteroutinesforimprovedflexibilityinthelowerlegandfootarea.

Lowerlegsandfeetsequence1

1.ANKLEROLL

Placeyourhandsonyourhips.Standonyourleftlegandliftyourrightfootoffthefloor.Rotateyourfootslowly.Repeatx4.

2.STANDINGTOESUPSTRETCH

Bendyourbacklegandtipyourupperbodyforwards.Liftyourfronttoesuptorollyourfootontheheel.Holdfor20seconds.

3.ACHILLESSQUATSTRETCH

Standwithyourfeethip-widthapartandyourtoesfacingforwards.Bendyourlegsandlowerdownintoasquattingposition.Restyourfingertipsonthefloorinfrontforbalanceifnecessary.Holdfor30seconds.

4.WALKINGDOG

Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Bendonelegandpushtheotherheeltowardsthefloor.Continue,movingsidetoside.Repeatx8.


CHAIRPOINTANDFLEX

Sitonachairwithyourlegsbentandfeetontheground.Liftyourrightfootandalternatebetweenpointingyourtoesandflexingyourfootbyliftingyourtoesandpushingyourheelforward.Repeatontheotherside.Repeatx4.

Situpstraightonachair,liftyourrightfootupandlaytheankleontheleftthigh.

SITTINGFOOTSTRETCH1

Rotateyourfootslowlyincircles.Repeatx4.

SITTINGFOOTSTRETCH2

Curlyourtoesintowardsthesole.Holdfor10seconds.

SITTINGFOOTSTRETCH3

Pullyourtoesbacktostretchthesole.Holdfor10seconds.


1.WINDSCREENWIPE

PerformaLungebystartingonallfoursandsteppingyourrightfootupbetweenyourhands.Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesup.‘Windscreenwipe’yourfootbyswayingitslowlyleftandright.Repeatx6.

2.KNEELINGCALFSTRETCH

PerformaLungebystartingonallfoursandsteppingyourrightfootupbetweenyourhands.Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesupand/ordrawyourtoesbacktowardsyou.Todeepenthestretch,holdontoyourfootwithyourrighthandandpullgentlyback.Holdfor20seconds.Repeatontheotherside.

3.LYINGSTRAPCALFSTRETCH

Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentherightleguptowardstheceilingorkeepitalittlebent.Pushyourheelup.Holdfor30seconds.Repeatontheotherside.

4.LYINGANKLESTRAPSTRETCH

Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentherightleguptowardstheceilingorkeepitalittlebent.Turnthesoleofyourfoottotheleft.Moveyourleg10-20degreesacrossyourbody.Holdfor30seconds.Repeatontheotherside.


1.KNEELINGSOLESTRETCH

Startonallfours.Turnyourtoesundertofeelastretchonthesolesofthefeet.Eitherremainhereorwalkyourhandsbackwardsuntilyouaresittingbackonyourheels.Holdfor10seconds.

2.KNEELING

Cometoakneelingpositionbysittingbackontotheheels.Thiscanbemademorecomfortableifyouplacethreeorfourcushionsbetweenthebuttocksandheels.Holdfor20seconds.

3.DOWNWARDFACINGDOG


StretchingSequences

TheMorningWake-UpUnlockstiffmusclesafteralongnight’ssleepandimprovecirculationwiththisgentlewake-upsequence.Theroutinebeginslyingdowninbedbystretchingthebacksowouldbeidealforsomeonepronetolowerbackache.Thenstandorsitontheedgeofthebedforthesecondhalfoftheroutinetoeaseouttheupperback,neckandshoulders.

1.LYINGFULLBODYSTRETCH

Lyingdown,sweepbotharmsoverheadandinterlinkyourfingers.Turnyourpalmsaway.Pointyourtoestotheceiling.Holdfor20seconds.

2.SINGLELEGHUG

Lieonyourbackanddrawyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackofyourkneetothebed.Repeatontheotherside.Holdfor20seconds.

3.DOUBLELEGHUG

Lieonyourbackandhugbothlegsintoyourabdomen.Rockalittlefromsidetosideacrossyourlowerback.Holdfor20seconds.

4.BASICLYINGTWIST

Lieonyourback.Bendbothlegsandplaceyourfeetflatonthebed(orfloor).Stretchyourarmsoutatshoulderheight.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.Repeatontheotherside.Holdfor30seconds.

5.DYNAMICHEADTURN

Sitontheedgeofthebedorstand.Rotateyourheadtotheright,backtothecentreandovertotheleft.Continuetoturnyourheadfromsidetoside.Moveinslowmotion.Repeatx4.

6.SHOULDERBLADESQUEEZE

Holdyourarmsina‘W’shape.Drawthembackandsqueezeyourshoulderbladestogether.Releaseandbringyourforearmscloserortouching.Repeatx4.

7.CLASPEDHANDSNECKSTRETCH

Takeyourhandsbehindyourback.Interlinkthemandslidethemaroundtherightsideofyourwaist.Tipyourheadovertotheright.Holdfor20seconds.

8.STANDINGORSITTINGSIDEBEND

Sitorstandtallandleantotheside,aimingnottotipforwardsorback.Togodeeper,tryclaspingthetopwristandsidebendingfurther.Holdfor10seconds.

9.FULLBODYSIDEBEND

Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Nowleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingthetopwristandsidebendingfurther.Repeatontheotherside.Holdfor20seconds.

TheCommuterIfyouspendatleasttwohoursadaydrivingyourcar,ortravellingontrainsorbusestoandfromwork,orareafrequentflyer,hereisasequencetoeasethestiffeningeffectsofthesedentarycommute.Theyareallsmall,subtlemovementsthatcanbedonewithoutdrawingattentionfromfellowcommuters.

1.THECHINTUCK

Tuckyourchinintoyourchestasifnoddingbutholdthestretch.Holdfor10seconds.

2.DYNAMICHEADTURN

Rotateyourheadtotheright,backtothecentreandovertotheleft.Continuetoturnyourheadfromsidetoside.Moveinslowmotion.Repeatx4.

3.DYNAMICHEADTILT

Tipyourrighteardowntowardsyourrightshoulder.Returntothecentre.Tipyourlefteardowntowardsyourleftshoulder.Returntothecentre.Continuetotiltyourheadfromsidetosideslowlyandsmoothly.Repeatx4.

4.SHOULDERSHRUG


5.CHAIRSEATEDTWIST

Sittall.Holdontotheleftsideofyourchairandrotateyourtorsotothe

leftinsections:lowerback,midbackandshouldersandfinallyturnyourhead.Repeatontheotherside.Holdfor10seconds

6.SQUEEZEANDSPREAD

Squeezeyourhandsintofiststuckingthethumbinandholdforfive

seconds.Nowspreadyourhandswideandholdforfiveseconds.Repeatx4.

7.CHAIRFOOTCIRCLE

Sitwithyourlegsbentandfeetontheground.Liftyourrightfootand

rotateitasifdrawingcircleswithyourtoes.Repeatontheotherside.Repeatx4.

8.CHAIRPOINTANDFLEX

Sitwithyourlegsbentandfeetontheground.Liftyourrightfootand

alternatebetweenpointingyourtoesandflexingyourfoot(bypushingyourheelforward).Repeatx4.

TheDeskWorkerOffsettimespentsittingatyourdeskwiththisroutine,designedtorelievewrist,neckandbacktensionandunlockthehips.Theseatedpositioncanbeparticularlytoughonthelowerback.Afewsimplemovementssuchasstretchingthearmsoverheadandholding(ChairBackStretch)canalsowakeupthebodyandmindandallowyoutocontinueworkingwithrenewedenergy.Regularwalkingbreaksaroundtheofficeevery20minutesarealsorecommendedbyphysicaltherapistsaswellasensuringthatyourworkstationissetupformaximumcomfortandminimumstrain.

1.WRISTANDHANDWARMER

Sittingonachair,interlaceyourfingers,palmsdownandchest-height.Pullyourhandsslightlyapartasifyourfingerswerestucktogetheruntilyoucanfeelsometraction.Then,alternatelyflexandextend(bendanddrawback)yourwrists.Repeatx4.

2.CHAIRBACKSTRETCH

Sittall.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceilingandremainhere,drawingyourshouldersdownwards.Holdfor10seconds.

3.CHAIRSIDEBEND

FromtheChairBackStretchposition,simplyleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingyourtopwristandsidebendingfurther.Holdfor20seconds.

4.CHAIRCATSTRETCH

Sittall.Restyourhandslightlyonyourthighs.Asyouinhale,archyourbackandlookalittleupwards.Asyouexhale,roundyourbackandtuckyourpelvisandchinin.Repeatx4.

5.CHAIRSEATEDTWIST

Sittall.Holdontotherightsideofyourchairandrotateyourtorsototherightinsections:lowerback,midbackandshoulders,andfinallyturnyourhead.Holdfor20seconds.

6.FIGUREFOURCHAIR

Sitwithastraightbackandbothfeetontheground.Liftyourleftfootoffthefloorandturnyourkneeout.Restyourleftankleontopofyourrightthigh.Keepingthebackstraight,leantheupperbodyforwards.Leanfurthertoincreasetheintensityofthestretch.Repeatontheotherside.Holdfor30seconds.


Standbehindachairandplaceyourhandsonthetopofthechairback,shoulder-widthapart.Walkbackwardsuntilyoufoldintoa90-degreeposition.Moveyourheadinlinewiththespine.Toexit,walkforwards,bendyourkneesandriseuptoastandingposition.Holdfor30seconds.

8.CHAIRHIGHLUNGE

Standinfrontofachairwithyourhandsonyourhips.Placeyourrightfootonthechairseatandbendyourrightleg.Pushyourhipsforwards.Repeatontheotherside.Holdfor20seconds.

TheManualWorkerThisshortsequencedonedailywillreleasemusclestiredandtightfromaphysicalday’swork,especiallyaroundtheback,neckandshoulderregions.Ifyouareshortontimeorlacktheenergyfortheentireroutine,payparticularattentiontoyourlowerbackstretches(SingleLegHugandBasicLyingTwist),bothofwhichcanbedonelyinginbed,asitisimportanttolookafteryourlowerbackifrepeatedlybendingorliftingheavyloads.

1.WRISTROLL


2.FULLBODYSTRETCH


3.FULLBODYSIDEBEND

FromtheFullBodyStretchposition,simplyleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingthetopwristandsidebendingfurther.Holdfor20seconds.


Standorsittall.Interlinkyourhandsbehindyourhead.Dropyourheaddown,bringingyourchintowardsyourchest.Donotpushyourheadfurther,butletyourelbowsdropforwardssothattheweightofyourarmsincreasesthestretch.Holdfor10seconds.

5.CHESTANDSHOULDERSTRETCH

Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Liftyourhandshigher,withoutleaningforward,togodeeper.Holdfor20seconds.

6.LEANFORWARDSTRETCH

Takeasmallstepbackwithyourleftleg.Bendyourleftlegandtipyourupperbodyforwards,placingbothhandsonyourrightthigh.Pressthesoleoftherightfootintothefloor.Repeatontheotherside.Holdfor20seconds.

7.SINGLELEGHUG

Lieonyourbackanddrawyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackoftheleftkneeintothefloor.Holdfor20seconds.

8.BASICLYINGTWIST

Lieonyourback.Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutatshoulderheight.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.Holdfor30seconds.

FourTime-PressedRoutinesCan’tfindthetimetostretch?Youarenotalone!Sometimesallyouhaveisafewmomentstospare.Herearefourrapidsequencestoloosenupthewholebodyandmaintainoverallflexibilitywhichtakethreetofiveminuteseach.TheyaresplitintoStanding,Seated,FloorandLyingstretches,butyoucanslotthesequencestogethertocreatealonger10,15or20-minuteroutineifyoufindmoretime.

Standing

1.FULLBODYSTRETCH

2.FULLBODYSIDEBEND

FromtheFullBodyStretchposition,simplyleantothesideaimingnottotipforwardsorbackwards.Togodeepertryclaspingthetopwristandsidebendingfurther.Holdfor20seconds.

3.STANDINGBACKBEND

Placeyourhandsonyourlowerback,fingerspointingdownwards.Leanbackintoagentlebackbendandpushyourhipsforwards.Drawyourelbowstogether.Holdfor10seconds.

4.90-DEGREESTRETCH

Tipyourupperbodyforwardsuntilyoureacha90-degreeangle,orhigher.Donotallowthebacktocurve.Drawtheabdomenslightlyinwards.Placeyourhandonyourcalves,justbelowyourknees.Holdfor20seconds.

Seated

1.CHAIRCATSTRETCH

Restyourhandslightlyonyourthighs.Asyouinhale,archyourbackandlookalittleupwards.Asyouexhale,roundyourbackandtuckyourpelvisandchinin.Repeatx4.

2.CHAIRSEATEDTWIST

Sittall.Holdontotherightsideofyourchairandrotateyourtorsototherightinsections:lowerback,midbackandshouldersandfinallyturnyourhead.Holdfor20seconds.

3.FIGUREFOURCHAIR

Sitonachairwithastraightbackandbothfeetonthefloor.Liftyourleftfootoffthefloorandturnyourkneeout.Restyourleftankleontopofyourrightthigh.Keepingthebackstraight,leantheupperbodyforwards.Leanfurthertoincreasetheintensityofthestretch.Holdfor20seconds.

4.CHAIRFORWARDBEND

Letyourbackroundandheaddropdown.Ifthebackfeelsverystiff,restyourhandsonyourthighsorleanfurtherforwardsuntilyourhandstouchthefloor.Holdfor30seconds.

Floor

1.LOWLUNGE

Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraisetheupperbody.Pushyourhipsforwards.Slowlysinkthehipsforwardsanddownintothelunge.Repeatontheotherside.Holdfor30seconds.


Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesupand/ordrawyourtoesbacktowardsyou.Repeatontheotherside.Holdfor20seconds.

3.BUTTERFLY

Sitwithastraightback,perchingontheedgeofacushionortwoifthismakesitmorecomfortable.Bringthesolesofyourfeettogether.Eitherclaspyourhandsaroundthefeetorholdontoyouranklesandsittaller.Holdfor30seconds.

4.BASICSEATEDTWIST

Sitwithyourlegsoutstraight.Bendyourleftlegandstepitoveryourright.Wrapyourrightarmaroundyourlegandhugyourlegintoyourbody.Dropyourleftfingertipsontothefloorbehindyourbackandbegintorotatethetorsototheleftinstages:lowerback,midbackandshoulders,andhead.Repeatontheotherside.Holdfor30seconds.

Lying

1.SINGLELEGHUG

Lieonyourbackanddrawyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackoftheleftkneeintothefloor.Repeatontheotherside.Holdfor20seconds.

2.SIDELYINGQUADSTRETCH

Lieonyourleftsidewithyourleftlegalittlebentunderyouforbalance.Bendyourrightlegandreachforthefoot.Pushyourhipsforward.Repeatontheotherside.Holdfor20seconds.


Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendyourleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorkeepitalittlebent.Repeatontheotherside.Holdfor30seconds.

4.BASICLYINGTWIST

Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutatshoulderheight.Lowerbothlegsdownthefloorontheleftsideandrelaxthem.Holdfor30seconds.

BetterPostureSequenceStandingorsittingtallerisnotonlythehealthiestwaytopositionyourmusclesandjoints,italsoreducesmuscularstrain,particularlyonthelowerback,providesapsychologicalconfidenceboost(justsitupstraightandsee),andimprovesbreathingefficiency.Modernlifedemandsthatwesitalotwhiledriving,commuting,workingattheofficeorrelaxingonthesofa,andthetemptationtoslouchiseverpresent,sodrawyourshouldersbackandlengthenthespinewiththefollowingsequence.

Haveanoldtieordressinggownbelthandyforsteps1and2.


Holdastraportieoverheadwithyourhandswideapartandplaywiththefollowingmovements:1.Dropyourhandsforwardssothestrapisinfrontofyourchest.

2.Liftthestrapoverheadsoitisbehindyourhead.Repeatx4.


Remainstanding.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.Holdfor20seconds.


Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.Holdfor20seconds.

4.WAITER’SBOW

Standwithyourfeethip-widthapart.Placeyourrighthandonthedipofyourlowerback,palmfacingoutward.Placeyourleftpalmonyourabdomen.Keepingyourlowerbackcurveintact,tipforwards.Stopwhenyourbackbeginstoround.Holdfor20seconds.

5.LOWLUNGE

Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Repeatontheotherside.Holdfor30seconds.

6.SNAKE

Lieonyourfrontwithyourhandsinterlockedbehindyourback(orarmsstraightbyyoursides).Drawyourshoulderbladescloserandliftyourupperbodyandlegsalittleoffthefloor.Lookdown,notforwards.Holdfor20seconds.

7.KNEELINGBACKSTRETCH

Liftbacktoallfours.Sitbackonyourheels.Straightenyourarmsandreachyourhandstothetopofyourmat.Spreadyourfingersandpressdown.Drawyourhipsawayintheoppositedirectiontostretchyourshouldersandback.Holdfor20seconds.


Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendyourleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorkeepitalittlebent.Repeatontheotherside.Holdfor30seconds.

StretchesforChildrenYoungerchildrenoftenstretchspontaneouslybyflippingupsidedown,twistingorpractisingthelatestgymnasticsmovesfromschool.However,Inoticedadramaticdecreaseinmychildren’slevelsofhipandhamstringflexibilityparticularlywhentheytransitionedfromregularlysittingcross-leggedinassembliesandtheclassroomtousingchairs.Bymakingstretchingfun,childrencanmaintainthatenviableflexibilityandcreatethehabitofalifetime.Ihaverecommendedholdingmoststretchesforonlytensecondswithplentyofrockingandrollingtoaccountforshortattentionspans,buttheentiresequencecouldberepeatedtwoorthreetimesifitfeelstooshort.

1.BANANA

Lieonyourback.Sweepyourarmsoverhead,claspyourhandstogetherandmoveyourhandsandfeetovertotheleftsothatyourbodybendslikeabanana.Bendtotheotherside.Holdfor10seconds.

2.PENCIL

Keepyourarmsoverheadbutbringyourpalmstogether.Pointyourtoes.Holdfor10seconds.

3.DISH

FromPencil,keepyourarmsaboveyourheadandrollontoyourtummy.Sweepyourarmsbyyoursideandliftyourfeetoffthefloor.Holdfor10seconds.

4.THELEGPULL

Rollontoyourrightsideandbalancehere.Bendyourtopleg,holdyourfootandpullthelegbackwhilepushingyourhipsforward.Rollontoyourothersideandrepeat.Holdfor10seconds.

5.ROLLINGBALL

Returntolyingonyourback.Hugyourlegsintoyourbodytightlyandrockfromsidetoside.Repeatx4.

6.SOCKSTRETCH

Lieonyourback.Takeasockoffandloopitaroundyourrightfoot.Bendyourleftlegandputyourleftfootonthefloor.Straightenyourrightlegbutkeepasmallbendinyourknee.Repeatontheotherside.Holdfor10seconds.

7.TWIST

Stretchyourarmsouttothesides.Bendyourlegsandputyourfeetonthefloor.Nowdropbothkneesovertotheleftsideandturnyourheadtotheright.Repeatontheotherside.Holdfor10seconds.

8.BUTTERFLY

Situp.Bringthesolesofyourfeettogether.Claspyourhandsaroundyourfeetandsittall.Holdfor10seconds.

StretchesforTeenagersTeenagersdon’talwayshavethetimeorinclinationtostretch,butthisshortroutinewillreleasetightmusclesafterathleticendeavours,improvemoodandposture,andreduceexamstress.Teenagersalsospendlargeamountsoftimesittingatschoolorcollege.This,combinedwiththeheavyuseofelectronicdevices,causestensionintheneckandspine,andstretchingcanaddressthis.Remember,neverpushastretchtothepointofpainorusejerkymovementstobouncethebodyinandoutofstretches.Afterperformingthewarm-upmoves(steps1-4),holdeachstretchstillandbreatheslowlythroughyournose.

1.HEADROLL


2.ELBOWTOUCH

Dropyourfingertipsontoyourshoulders.Sitorstandtall.Breatheinasyoudrawyourelbowswide.Breatheoutasyoudrawyourelbowscloserortogether.Repeatx4.

3.SQUEEZEANDSPREAD


4.DYNAMICSIDEBENDING

Standwithyourfeethip-widthapart.Sweepyourleftarmupandtipovertotheright,tryingnottoleanforwardsorbackwards.Returntothecentre.Sweeptherightarmupandtiptotheleft.Repeatx4.

Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyour

chest,drawyourshouldersbackandraiseyourhands.Liftyourhandshigher,withoutleaningforward,togodeeper.Holdfor20seconds.

6.FULLFORWARDBEND

Standwithyourfeethip-widthapart.Bendyourkneesalittle.Foldforwardandletyourupperbodyhang.Relaxyourheadandletyourarmsdangle.Holdfor60seconds.Uncurlslowlyuptostanding.

7.LOWLUNGE

Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Holdfor30seconds.

8.TORTOISE

Sitwithyourlegsinadiamondshapeandthesolesofyourfeettogether.Letyourupperbodydropforwardssoyourbackroundsandyourheadhangsdown.Restyourforearmsonyourlegsorholdontoyourfeet.Holdfor30seconds.

StretchesforSeniorsIt’simpossibletomakeassumptionsaboutpeople’sflexibilityorstrengthlevelsbasedontheirage.IhaveclientsthathavepractisedyogaandPilatesfor20yearsandcouldhappilydotheTotalBodyFlexibility:AdvancedSequences.However,mostpeoplefindthemselvesbecomingstifferastheyageandmoveless.Alittleregularstretchingcanoffsetthisdeclineinmobilityaswellasimprovingpostureandbreathing.Afewsafetynotes:talkwithyourdoctorifyouareunsureaboutaparticulartechnique,especiallyifyouhavehadhiporbacksurgery,neverstretchtothepointofdiscomfort,andavoid‘locking’yourjointsbykeepingyourlegsslightlybentwhilestretching.

1.CHAIRFOOTCIRCLE

Sitwithyourlegsbentandfeetontheground.Liftyourrightfootandrotateitasifdrawingcircleswithyourtoes.Repeatontheotherside.Repeatx4.

2.CHAIRPOINTANDFLEX

Sitwithyourlegsbentandfeetontheground.Liftyourrightfootandalternatebetweenpointingyourtoesandflexingyourfoot(liftingyourtoesandpushingyourheelforward).Repeatontheotherside.Repeatx4.

3.CHAIRSIDEBEND

Sittallandleantoyourrightside.Togodeepertryclaspingthetopwristandsidebendingfurther.Repeatontheotherside.Holdfor10seconds.

4.CHAIRSEATEDTWIST

Holdontotheleftsideofyourchairandrotateyourtorsototheleftinsections:lowerback,midbackandshouldersandyourhead.Repeatontheotherside.Holdfor20seconds.


Standbehindthechairandplaceyourhandsonthetopofthechair,shoulder-widthapart.Walkbackuntilyoufoldforward.Trynottoroundyourback.Toexit,walkforwards,bendyourknees,drawyourabdomeninandriseuptostanding.Holdfor20seconds.

6.CHAIRCALFSTRETCH

Staybehindthechair.Stepyourleftlegforwardandbendyourknee.Bendyourrightkneeslightly,butkeepthesolesofbothfeetonthefloor.Repeatontheotherside.Holdfor20seconds.

7.DYNAMICHEADTURN

Rotateyourheadtotheright,backtothecentreandovertotheleft.Continuetoturnyourheadfromsidetoside.Moveinslowmotion.Repeatx4.


Holdastraportiewithyourhandswideapartandplaywiththefollowingmovements:1.Dropyourhandsforwardssothestrapisinfrontofyourchest.

2.Liftthestrapoverheadsoitisbehindyourhead.Repeatx4.

EightStretcheswithaStrapThissequencewouldsuitanyonewhostrugglestotouchtheirtoes,butwantstoexperiencethesamerangeofstretchesasthemoremobile.Asimplestrap,intheformofacottonyogastrap,dressinggownbeltortie,willexpandyourrangeofmotionandallowyoutostretchwithoutstrainingthelowerbackparticularly.Everyone,regardlessofflexibilitylevels,canbenefitfromusingastrapwhenstretchingtheupperbody.TheOverheadStrapStretchaccessestightchestandshouldermuscleshardtoreachwithoutastretchingaidandisagreatpostureimprover.


Standwithyourfeethip-widthapart.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.Holdfor20seconds.

2.ADVANCEDTRICEPSSTRETCHWITHSTRAP

Remainstanding.Layastrap,beltortieoveryourleftshoulder.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Takeyourleftarmbehindyourbackandslideitupthespine.Usethestraptobridgethegapbetweenyourhands.Holdfor20seconds.


Bendyourrightlegandplacethesoleofyourfootintoyourinnerleftthigh.Situpstraightandloopthestraparoundtheleftfoot.Remainuprightortiltyourupperbodyforwardswithoutroundingyourback.Repeatontheotherside.Holdfor30seconds.

4.LYINGQUADSTRAPSTRETCH

Loopthestraparoundyourrightfoot.Lowerdownontoyourfront.Pressyourhipsintotheflooranddrawthelegclosertoyourbuttocks.Repeatontheotherside.Note:discardthestrapifyoucancomfortablyholdthefoot.Holdfor20seconds.


Lieonyourbackandloopthestraparoundthesoleofyourrightfoot.Bendyourleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightleguptowardstheceilingorkeepitalittlebent.Holdfor30seconds.

6.LYINGCALFSTRAPSTRETCH

RemainintheLyingStrapHamstringStretchposition,butmoveyourstraphigherontotheballofthefoot.Pushyourheelupforadeeperstretch.Repeatontheotherside.Holdfor20seconds.

7.LYINGINNERTHIGHSTRAPSTRETCH

Staywithyourrightlegelevated.Holdbothpartsofyourstrapinyourrighthand.Bendyourleftlegandletyourkneedropouttotheside.Nowslowlytaketherightlegouttotheright.Repeatontheotherside.

8.LYINGOUTERTHIGHSTRAPSTRETCH

Drawyourrightlegbacktothecentreandholdbothpartsofthestrapinyourlefthand.Slideyourleftlegdownandstretchyourrightarmoutalongthefloor.Begintotakeyourrightlegslowlyacrosstotheleft.Repeatontheotherside.Holdfor30seconds.

TheStressReducerStretchingisaquickandeffectivewaytoreleasestress.Theroutinebelowcanbeperformedwhilesittingatadeskandfeaturesamixtureof‘squeezeandrelease’techniquestoshedmusculartension,andlonger-heldstaticstretchestoslowtheheartrate.Mosttargetthefast-twitchmusclesoftheneckandupperback,whichcaneasilytenseupunderpressure.Picktwoorthreetechniquesorrunthroughthewholesequencerememberingtobreatheslowly,ideallythroughyournose.

1.SQUEEZEANDSPREAD


2.HEADROLL

Makeacontinuoussemi-circlemovementwithyourheadbyfirsttippingyourheadtotherightside(eartoshoulder),rollingitdownsoyouarelookingatthefloor,thenaroundtotheleftshoulder.Moveinslowmotion.Don’ttipyourheadback.Repeatintheotherdirection.Repeatx4.


Standorsittall.Interlinkyourhandsbehindyourhead.Dropyourheaddown,bringingyourchintowardsyourchest.Donotpushyourheadfurther,butletyourelbowsdropforwardssothattheweightofyourarmsincreasesthestretch.Holdfor10seconds.

4.SHOULDERROLL

Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.Repeatx4.

5.SHOULDERSHRUG



Standwithyourfeethip-widthapart.Roundyourupperbackandtuckyourchinin.Reachbotharmsforwardsandinterlockyourfingers.Holdfor10seconds.

7.CHAIRTWIST

Sittall.Holdontotheleftsideofyourchairandrotateyourtorsotothe

leftinsections:lowerback,midbackandshouldersandfinallyturnyourhead.Holdfor20seconds.

8.CHAIRFORWARDBEND

Roundyourbackandletyourheaddropdownwards.Ifyourbackfeelsverystiff,restyourhandsonyourthighsorleanfurtherforwardsuntilyourhandstouchthefloor.Holdfor20seconds.

ThePre-BedRelaxerHavetroublewindingdownafteratoughdayorsufferwithinsomnia?Aregularroutineoflonger-heldstretchesmayhelp,especiallyifcombinedwithdeepbreathing.Thetechniquesoutlinedbeloware‘passive’stretches,meaningthattheyrequirenostrengthorbalance.Someareheldforaminutetoencouragemusclerelaxation.Breathethroughyournoseandperformthemovingstretchesinslowmotion.Onceyouarefamiliarwiththesequence,performitwithyoureyesclosed.

1.SLOWROLLDOWN

Standwithaslightbendinyourknees.Dropyourheaddown,leanalittleforwardandletyourarmsdangle.Starttorolldowninslowmotionbylettingyourupperback,thenmidbackround.Takefourorfiveslowbreaths(onebreath=aninhalationandanexhalation)toperformtheSlowRollDown.

2.CATSTRETCH

Startonallfours.Asyouinhale,liftyourheadandhips,allowingyourmidbacktodip.Asyouexhale,tuckthechinandhipsunderallowingyourbacktoround.Repeatx4.

3.CHILD’SPOSE

Fromallfours,loweryourselfslowlydowntositonyourheels.Restyourforeheadonthefloorandrelaxyourarmsbyyoursides.Ifyourforeheaddoesnotreachthefloor,placesomefoamblocksorcushionsunderyourforeheadtoraisethefloorlevel.Holdfor60seconds.


Fromallfours,loweryourselfdowntositonyourheels.Straightenyourarmsandreachyourhandsoutinfrontofyou.Spreadyourfingersandpressdown.Nowdrawyourhipsawayintheoppositedirection.Holdfor60seconds.

5.BASICSEATEDTWIST

Sitwithyourlegsoutstraight.Bendyourrightlegandstepitoveryourleft.Wrapyourleftarmaroundyourlegandhugyourlegintoyourbody.Dropyourrightfingertipsontothefloorbehindyourbackandbegintorotatethetorsototherightinstages:lowerback,midbackandshoulders,andhead.Repeatontheotherside.Holdfor20seconds.

6.DIAMOND

Sitwithastraightback,perchingontheedgeofacushionortwoifthismakesitmorecomfortable.Bringthesolesofyourfeettogether,butmovethemfurtherawayuntilthelegsformadiamondshape.Keepyourbackstraightandleanyourupperbodyforwards.Holdfor60seconds.

7.TORTOISE

PerformDiamond,butthistimeallowyourbacktoroundandletyourheaddropdownwards.Restyourforearmsonyourlegsorslidethemunderyourlegsandholdontoyourfeet.Holdfor60seconds.

8.BASICLYINGTWIST

Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntothefloorontherightsideandrelaxthem.Repeatontheotherside.Holdfor60seconds.

TotalBodyFlexibility:GentleSequencesThesestretchesaredesignedeitherforthosewhomightdeemthemselves‘stiff’intermsofflexibility,beolderinyears,orrecoveringfromillnessoranoperationandarekeentoregainmobilityinagentleway.Aswithallstretching,alow-levelactivitytoraisetheheartrate,suchaswalking,preparesthebodyforstretching.Raiseyourbodytemperaturebeforebeginninganyofthethreeroutinesbysimplywalkingormarchingonthespotandrollingyourshoulders.

Sequence1


Standwithyourrightarmstraightandatchestheight.Placeyourlefthandbehindyourrightelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.Holdfor10seconds.

2.TRICEPSSTRETCH

Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Repeatontheotherside.Holdfor10seconds.


Takeastepbackwithyourleftleg.Bendyourleftlegandtipyourupperbodyforwards.Liftyourrighttoesuptorollyourfootonyourheel.Repeatontheotherside.Holdfor20seconds.

4.HIGHLUNGE

Standwithyourfeethip-widthapartandyourhandsonyourhips.Takealargestepbackwithyourleftfootandpressyourbackheeldown.Bendyourleftkneealittleandpushyourhipsforwards.Holdfor20seconds.

5.CATSTRETCH

Startfromallfours.Asyouinhale,liftyourheadandhips,allowingthemidbacktodip.Asyouexhale,tuckthechinandhipsunderallowingyourbacktoround.Repeatx4.

6.SEATEDLEGHUG

Sitwithyourlegsoutstraight.Bendyourrightlegandstepitoveryourleft.Wrapbotharmsaroundyourlegandhugitintoyourbody.Situpstraight.Repeatontheotherside.Holdfor20seconds.

7.BASICLYINGTWIST

Lieonyourback.Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.Repeatontheotherside.Holdfor30seconds.

8.LYINGHAMSTRINGSTRAPSTRETCHWITHBENTLEG

Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendyourleftlegandplaceyourfootonthefloor.Raiseyourrightlegup,butkeepyourlegalittlebent.Workongraduallystraighteningthelegovertime.Repeatontheotherside.Holdfor30seconds.

Sequence2

1.HEADROLL

2.FULLBODYSIDEBEND

Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Nowleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingthetopwristandsidebendingfurther.Holdfor20seconds.

3.CHESTANDSHOULDERSTRETCHWITHSTRAP

Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyour

chest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.Holdfor20seconds.


Standbehindachairandplaceyourhandsonthetopofthechairback,shoulder-widthapart.Walkbackwardsuntilyoufoldintoa90-degreeposition.Toexit,walkforwards,bendyourknees,drawtheabdomeninandriseuptoastandingposition.Holdfor20seconds.

5.ANCHOREDQUADSTRETCH

Standwithyourbacktoachair.Liftyourleftlegupbehindyouandhookyourtoesontothetopofthechair(ifthechairbackistoohigh,tryalowersurfacesuchasatable).Bendyourrightlegalittleandpushyourhipsforward.Repeatontheotherside.Holdfor20seconds.

6.CHAIRBACKBEND

Holdontothesidesofthechair,liftyourchestandsqueezeyourshoulderbladestogether.Gazeaheadortuckthechinin.Holdfor20seconds.

7.WIDE-LEGGEDHALFWAYFORWARDBEND

Stepthefeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplaceyourhandsonthefloor.Holdfor30seconds.

8.LYINGPIGEON

Lieonyourbackanddrawyourrightlegintowardsyourchest.Holdontoyourrightkneewithyourlefthandanddrawyourlegacrossyourbody.Repeatontheotherside.Holdfor30seconds.

TotalBodyFlexibility:IntermediateSequencesTheIntermediateroutinesfeaturesomeadvancedstretchesattemptedwiththeuseofastrap,sohaveacottonyogastrap,tieordressinggownbelthandytobridgeanygaps.Therewillbestretchesyoufindeasywhileyourbodyseemsstubbornlyresistanttoothers!SodosubstitutetechniquesfromeithertheGentleorAdvancedsequencestocreateyourowntailoredroutine.

Sequence1

1.ARMWRAPSTRETCH

Standtall.Wrapyourarmsaroundyourshouldersasifgivingyourselfahug.Drawyourshouldersawayfromyourears.Holdfor20seconds.

2.ADVANCEDTRICEPSSTRETCH(WITHSTRAP)

Remainstanding.Layastrap,beltortieoveryourleftshoulder.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Takeyourleftarmbehindyourbackandslideitupthespine.Usethestraptobridgethegapbetweenyourhands.Repeatontheotherside.Holdfor20seconds.


PerformaLungebystartingonallfoursandsteppingyourrightfootupbetweenyourhands.Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesup.Repeatontheotherside.Holdfor20seconds.

4.LOWLUNGE

Onallfours,stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Repeatontheotherside.Holdfor30seconds.

5.SPHINX

Liedownonyourfront,positioningyourelbowsdirectlyunderyourshoulderswithyourforearmsparallel.Drawyourshoulderbladesslightlyclosertogether.Holdfor20seconds.

6.FIGUREFOUR

Lieonyourbackwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereorliftthefeetofftheflooranddrawbothlegsintowardsyou.Holdbehindthefrontthighorclaspthefrontshin.Repeatontheotherside.Holdfor30seconds.

7.ADVANCEDLYINGTWIST1

Lyingonyourback,loopastraparoundyourrightfoot.Holdontobothpartsofthestrapwithyourlefthandandslowlydrawyourrightlegacrossyourbody.Stretchyourrightarmoutandturnyourheadtotheright.Repeatontheotherside.Holdfor30seconds.


Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorkeepitalittlebent.Repeatontheotherside.Holdfor30seconds.

Sequence2

1.ASSISTEDSIDENECKSTRETCH

Loweryourrighteartoyourrightshoulder.Nowraiseyourrightarmupandplaceyourrightpalmontotheleftsideofyourhead.Gentlydrawyourheadalittlefurtherovertotheright.Repeatontheotherside.Holdfor10seconds.

2.FULLBODYSIDEBEND

Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Nowleantothesideaimingnottotipforwardsor

backwards.Claspthetopwristandtrybendingfurther.Holdfor20seconds.

3.CHESTANDSHOULDERSTRETCHWITHHANDSCLASPED

Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.Holdfor20seconds.

4.90-DEGREESTRETCH

Standwithyourfeethip-widthapart.Tipyourupperbodyforwardsuntilyoureacha90-degreeangle,orhigher.Donotallowyourbacktocurve.Placeyourhandsonyourthighsjustaboveyourknees.Foldlowerifcomfortable.Holdfor20seconds.

5.LYINGQUADSTRETCH

Lowerdownontoyourfront.Bendyourleftlegandreacharoundforyourfoot.Pressyourhipsintotheflooranddrawyourlegclosertoyourbuttocks.Repeatontheotherside.Holdfor20seconds.

6.COBRA

Lieonyourfrontwithyourhandsunderyourshoulders.Pressintoyourhandsandslowlyliftyourupperbodyofftheground.Lowerdownandsitbackonyourheels.Holdfor20seconds.


Stepyourfeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplaceyourhandsonthefloor.Holdfor30seconds.

8.PIGEON

Beginonallfours.Slideyourrightkneeupbehindyourrightwrist.Wiggleyourrightfootalittleovertotheleft.Straightenyourbackleg.Loweryourselfslowlyeitherontoyourforearmsorstackonehandontopoftheotherandrestyourforeheadonyourhands.Repeatontheotherside.Holdfor30seconds.

TotalBodyFlexibility:AdvancedSequencesThesefinaladvancedsequencesaredesignedforthenaturallysupple,orasaspirationalroutinesforthosewishingtoprogresswithregularstretchingtobecomemoreflexible.However,aswithallstretching,onlymovetothepointoftension,neverdiscomfortorpain.Havingagooddegreeofflexibilitydoesnotmeanyoucanlaunchintothissequencewithcoldmuscles,sopleaseraiseyourbodytemperaturewithsomesimplemovements,suchasmarchingonthespotandrollingyourshouldersincircles.

Sequence1

1.ADVANCEDARMWRAP

Standtall.Wrapyourrightarmoveryourlefttocrossyourarms.Nowbringyourpalmscloserortouching.Drawyourshouldersawayfromyourears.Unravelandrepeat,crossingyourleftarmovertheright.Holdfor20seconds.

2.ADVANCEDTRICEPSSTRETCH

Remainstanding.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Takeyourleftarmbehindyourbackandslideyourhandupyourspinetowardsthemiddleofyourshoulderblades.Claspyourhandstogetheroruseastraptobridgethegap.Repeatontheotherside.Holdfor20seconds.

3.DOWNWARDFACINGDOG

Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Pressbothheelsdowntowardsthefloor.Holdfor30seconds.

4.LOWLUNGEWITHQUADSTRETCH

Startonallfours.Performthelowlungebysteppingyourleftfootupbetweenyourhands.Leanalittletotheleft,ndbendyourrightleg.Reacharoundtoholdyourrightfoot.Shiftyourweightbacktothecentreandliftyourupperbody.Repeatontheotherside.Holdfor20seconds.

5.STRIKINGCOBRA

Lieonyourfrontwithyourhandjustunderyourshoulders.Pressintoyourhandsandslowlyraiseyourupperbodyofftheground.Holdfor10seconds.Loweryourselfdownandsitbackonyourheels.

6.LYINGLEGKNOT

Lieonyourbackwithyourlegsbent.Crossyourrightlegoveryourleftatthighlevelandhugbothlegsintowardsyou.Holdjustbelowyourtopkneeorclaspbothfeet.Switchlegsbycrossingtheleftlegontop.Holdfor20seconds.

7.ADVANCEDLYINGTWIST2

Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontherightsideandstraightenthem.Eitherholdontoyourtoeswithyourrighthandorloopastraparoundthesolesofyourfeetandholdthestrap.Holdfor30seconds.

8.ADVANCEDLYINGHAMSTRINGSTRETCH

Lieonyourback.Liftyourleftleguptowardstheceiling.Straightenyourrightlegandrestitonthefloor.Holdbehindyourthighanddrawyourlegclosertowardsyou.Youmaybeabletowalkyourhandshigheruptoyourfootorgraspyourtoeswithyourlefthand.Holdfor30seconds.

Sequence2


Takeyourhandsbehindyourback.Interlinkthemandslidethemaroundtherightsideofyourwaist.Tipyourheadovertotheright.Repeatontheotherside.Holdfor10seconds.

2.TRIANGLE

Stepyourfeetwide,turnyourrightfootout90-degreesandyourleftfootslightlyinwards.Raiseyourarmsuptoshoulderheight.Tipyourupperbodytotheright.Lightlyrestyourrighthandonyourleg.Eitherreachyourleftarmuporreachitoverbyyourlefteartoperformthemoreadvancedversion.Repeatontheotherside.Holdfor30seconds.

3.ADVANCEDCHESTANDSHOULDERSTRETCH

Takeyourarmsbehindyourbackandinterlinkyourhands.Bendyour

knees,tipforwardsfromthehips,dropyourheadandliftyourhandsoffthelowerback.Remainherefor20-30secondslettingtheweightofthearmsdropforwards.Toexit,dropyourhandstothelowerback,bendyourkneesdeeplyandriseuptoastandingpositionwithaflatback.Holdfor20seconds.

4.FULLFORWARDBEND

Standwithyourfeethip-widthapartandaslightbendinyourknees.Foldforwardandplaceeitheryourfingertipsorpalmsontheflooreithersideofyourfeet.Exitcarefullybybendingyourkneesdeeper,pullinginyourabdomenandrisinguptoastandingpositionwithastraightback.Holdfor30seconds.

5.DYNAMICQUADSTRETCH

Standtallwithyourfeethip-widthapart.Slowlybendyourleftlegandreacharoundtoholdyourleftfootwithyourlefthand.Holdontoachairforbalanceifrequired.Pushyourhipsforward.Bendyourrightleganddrawyourleftlegbackfurther.Nowstarttomoveyourlegbyalternatelypointingyourkneeforwardanddrawingyourkneeback.Repeatontheotherside.Repeatx4.

6.SNAKE

Lieonyourfrontwithyourhandsinterlockedbehindyourback.Liftyourupperbodyandlegsalittleoffthefloor.Tuckyourchininsoyouarelookingdown,notforwards.Holdfor10seconds.

7.WIDE-LEGGEDSEATEDSTRETCH

Sittallwithyourlegsstretchedoutwideandtoespointingupward.Keepingastraightspine,begintowalkyourhandsforwardsuntilyoufeelyourbackandinnerthighmusclesstretching.Holdfor30seconds.

8.PIGEON

Beginonallfours.Slideyourrightkneeupbehindyourrightwrist.Wiggleyourrightfootalittleovertotheleft.Straightenyourbackleg.Stackonehandontopoftheotherandrestyourforeheadonyourhands.Holdfor30seconds.

StretchesbySport

TheWarm-Up

TheBenefitsofWarmingUp

Toavoidinjury

Thepurposeofthewarm-upistoincreaseheartrate,raisethecorebodytemperatureandgetthebloodflowingthroughdynamic,limberingmovements.Themusclesarewarmedandpreparedforsportbyworkingthroughvariousrangesofmotion.Thisimprovestissueelasticityandreducestheriskofmuscleortendoninjury.Bythetimetheathletesidestepsintoadeeplungeintennisortwistshisbodytofireasoccerballintothenet,hismusclesarepliantandready.

Toenterthezone

Thewarm-uphasapsychologicalaswellasphysiologicalpurposeasitshiftstheathlete’sfocusontothegame,match,runorrideahead.Thefamiliarandrepetitivesequenceofawarm-upcanalsobecomfortingandrequiresconcentration,leavingthoseathleteswhosufferwithnervesnotimetobecomeanxiousordistracted.

Topractisemovementpatterns

Warm-upsthatparticularlyfocusonmimickingthemovementpatternsoftheathlete’ssportwillallowthemtopractiseskillssuchascoordination,balance,speedandagilityaswellasimprovingrangeofmotioninthemusclegroupsusedforthatsport.Bythetimetheathletewalksontothecourt,trackorpitch,themusclesareprimedandmovementpatternsingrainedinhermind.

WARNING:SAVETHEDEEP,STATICSTRETCHING

Holdingdeep,staticstretchespriortoaworkoutisnowthoughttoactuallyimpede,ratherthanimproveperformance.Studieshaveshownthatitcandecreasespeed,strengthandpower.Thisparticularlyincludesanysportthatrequiresexplosiveburstsofpowerandstrengthsuchassprintingorlongjumpaswellasshorterswimsandweightlifting.Thisiswhywesavelong-heldstretchingforthepost-sportcooldown.

Tobondasateam

Forteamsports,thewarm-upisachancetocementbondsespeciallyifwarm-upsaredonewithpartners.Performingwarm-uptechniqueswithapartneralsoensuresthatagoodpaceormomentumismaintained.Herearejustahandfulofexamplesofpartnerwarm-uptechniques,someofwhichareadaptedfromstretchesinthesport-specificsectionsofthischapter(forstatic,orlong-held,stretchestotrywithapartnerafterexerciseseePost-ExercisePartnerCoolDowns).

PRE-EXERCISEPARTNERWARM-UPSRepeateachpartnerwarm-upx4-6

1.LEGSWING

Standtotherightsideofyourpartnerandplaceyourhandontheirshoulder.Yourpartnerwillplacetheirhandonyourshoulder.Bothofyouswingyourouterlegsbackandforth.Simplybothturn180degreestofacetheotherdirectiontorepeattheswingingactionwiththeotherleg.

2.SIDELEGSWING

ThisissimilartotheLegSwingbutyourlegsmovelaterally,outtothesideandacrossthebody.

3.LUNGES

Takeastepforwardswithonelegsothatwhenyoubendyourfrontlegtoa90-degreeangle,theankleisdirectlyoveryourfrontknee.Simultaneouslydropyourbackkneedownsothatithoversabovethefloor.

4.SQUAT

1

Faceyourpartnerwithyourfeetwideandtoesslightlyturnedout.Crossyourarmsatthewristsandholdhands.Nowlowerintoasquatsimultaneouslyandriseuptogether.Takecaretomaintainastraightspineandlowerjustfarenoughsothatyoucanstillseeyourtoes.

TheAllSportWarm-UpSequence

Howtousethesequence

Thiswholebodywarm-upsequenceisapplicableforallsports.Thedynamicormovingstretcheswillraisetheheartrateandgetthebloodflowingtogeneralmusclegroups,beginningwiththefeetandanklesandworkinggraduallyupwardstotheneckandshoulders.

Youcanusethesequenceinanyofthethreefollowingways:Runthroughtheentiresequence,repeatingeachtechniquefourtimes.

Thisshouldtakeamaximumoftenminutes.

2 Selectthewarm-upsthatbestmimicthemovementpatternsyoumakeinyoursport.

Orforatailor-made,sport-specificwarm-up,locateyoursportinStretchesbySportandperformthesixwarm-uptechniquessuggested.

Repeateachwarmupx4.

1.ANKLEROLL

Placeyourhandsonyourhips.Standonyourleftlegandliftyourrightfootoffthefloor.Rotateyourfootslowly.Repeatontheotherside.

2.HEELANDTOEROCKING

Rockyourweightbackintotheheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofyourfeetandliftyourheelsoffthe

floor.

3.KNEECIRCLE

Standwithyourfeettogetherandbendyourlegs.Placeyourhandsonyourknees.Makecircleswithyourknees.

4.HIPCIRCLE

Placeyourhandsonyourhipsandmakelarge,smoothcircleswithyourhipskeepingaslightbendinyourknees.

5.LEGSWING

Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.Switchlegs.

6.SIDELEGSWING

Standonyourleftlegandslowlyswingyourrightlegacrossyourbodybackandforth.Restyourrighthandonawallforsupportifrequired.Switchlegs.

7.BACKKICKS

Standonyourleftleg.Bendyourrightlegasiftryingtokickyourbuttocks.Switchfromlegtoleg.

8.MARCHING

Performamarchingactionbywalkingonthespot,liftingyourkneeshigh.Positionyourarmsinarightangleshapeandswingthembackandforth.

9.HEELTAP


10.LUNGE

Placeyourhandsonyourhips.Takealargestepforwardswithyourrightlegandbendyourkneetoa90-degreeangle,ensuringyourankleisoveryourknee.Simultaneouslydropyourbackkneedownsothatithoversabovethefloor.Stepbacktostanding.

11.LUNGEWITHTWIST

Foldyourarmsandholdontoyourelbows.Asyoustepforwardswithyourrightfoot,rotateyourupperbodytotheright.Rotatetofaceforwardsandstepbacktostanding.Repeatontheotherside.

12.SUMOSQUATS

Placeyourhandsonyourhips.Stepyourfeetwidewithyourtoesslightlyturnedoutwards.Bendbothlegsandlowerintoasquatcheckingthatyourkneesarealignedwithyoursecondtoesandyourtoesarejustvisibleinthesquat.Risebackuptostanding.

13.SPEEDSKATER

Stepyourfeetwiderwithyourtoesslightlyturnedoutwards.Lowerintoasidelungebybendingyourrightlegandstraighteningyourleft.Sweepyourleftarmacrossyourchestanddropyourleftelbowdown.Letyourupperbodytwistalittle.Lungefromsidetoside.


Standwithyourfeethip-widthapart.Sweepyourleftarmupandtipovertotheright,tryingnottoleanforwardsorbackwards.Returntothecentre.Sweeptherightarmupandtiptotheleft.

15.STANDINGTWIST

Bendyourkneesalittleandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletthearmsswingaround.Returntothecentreandtwisttotheleft.

16.MID-BACKWARM-UP

Moveyourarmsintoa90-degreeposition.Keepyourhipsandlegsstillandtwistyourupperbodyslowlyandgentlyfromsidetoside.

17.SWIMMINGARMS1

Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.

18.SWIMMINGARMS2

‘Swim’yourarmsmimickingafrontcrawlmovement.Allowyourupperbodytorotateasyoureachforwardswithalternatearms.Reversetheexercisebycopyingthebackstrokemovement.


Interlaceyourfingers,palmsdownandchest-height.Pullyourhandsslightlyapartasifyourfingerswerestucktogetheruntilyoucanfeelsometraction.Then,alternatelyflexandextend(bendanddrawback)yourwrists.

20.HEADROLL

Makeacontinuoussemi-circlemovementwithyourheadbyfirsttippingyourheadtotherightsidebydroppingyoureartoyourshoulder,lookingdownatyourfeet,thenrollingyourheadaroundtotheleftshoulder.Moveinslowmotion.Don’ttipyourheadback.Repeatintheotherdirection.

SpeedItUp:TheDynamicWarm-UpSomeofthewarm-upstretchesintheAllSportWarm-UpSequence

canbespeededupandmademoreenergetictoforgeamoreenergeticroutinethatwillquicklygettheheartpumpingandboostyourbodytemperature.Thisisparticularlyusefulincoldweatherandgreatforsportsthatrequirerunning,sprintingorrapidchangesofdirectionsuchasrugby,football,basketballorhockey.

Thedynamictouchcomesfromtraversingforwardorsideways,byrunning,hoppingorjumping.Forexample,ratherthanwarmingupthequadsbystayingonthespotanddrawingeachheeltobuttock(seestep7:BackKicks),theathletecanhoplightlyfromfoottofoot.

Thesedynamictechniquesoftenalsomimicmovementsandmusclerecruitmentpatternsusedintheathlete’ssport.Forexample,theTraversingLungeandBackKickWalkingbreakdowntherunningstridemakingthesemovingtechniquesveryusefulforrunners.Theyalsoimprovenotjustflexibilitytraining,butoftenalsostrength,balanceandcoordination.

Bewarnedthough:dynamicstretchingcarriesanincreasedriskofinjuryandcanbetoughonthejoints.Playitsafebyperforminglight,aerobicactivitysuchasjoggingforfiveminutesandonlyprogresstohoppingorjumpingmovementsifyouarestrongandinjury-free.

Herearesomeexamplesofdynamicwarm-ups:

1.BACKKICKWALKING

Walkforwards,kickingyourbackheeluptowardsyourbuttocks.Or,foramoredynamicversion,performithoppingfromlegtoleg.

2.BALANCEDBACKKICKWALKING

Walkforwards,kickingyourbackheeluptowardsyourbuttocks.Pauseasyourrightheelisliftedandreacharoundtodrawyourheelfurtherinwiththerighthand.Simultaneouslyriseontotheballofyourleftfoot.Avoidleaningforwardsbymaintaininganuprightspine.Lowerandrepeatontheotherside.

3.TOYSOLDIER

Standonyourleftlegandswingyourrightlegthrough.Repeat,movingforwardslikeatoysoldierwithstraightlegs.Startwithlowlegs,butlifteachleghigherafterafewsteps.

4.TRAVERSINGLUNGE

Takealargestepforwardswithyourrightleganddropyourleftkneedownwardssothatithoversabovethefloor.Stepupwithyourleftleg.Continuetotravelforwardsalternatinglegs.

5.TRAVERSINGLUNGEWITHTWIST

Foldyourarmsacrossyourchest.Takealargestepforwardswithyourrightlegintothelungeandtwistyourupperbodytotheright.Stepupwiththeleftleg.Continuetotravelforwardsalternatinglegs.

6.TRAVERSINGSUMOSQUATS

DowideSumo-stylesidelungesbytakingastepouttotheside,bendingbothkneestodropintothesquat.Positionyourtoesslightlyturnedoutwards.Youshouldbeabletostillseeyourtoesasyousitintothesquat.Traversetotherightside,thentraversetotheleft.

TheCoolDown

TheBenefitsoftheCoolDown

Toincreasepower

Regularpost-sportstaticstretching(heldfor20,30or60seconds)canalsoboostperformancebyallowingtheathletetoexertmaximumforcethroughawiderrangeofmotion.Notallsports,ofcourse,requireagoodrangeofmotion,butatennisforehand,golfswingorthrowingajavelinarejustthreeactionsthatuseflexibilitytoreleasepower.Picturehowagolfer’ships,torsoandshoulderscoilbacktounleashtheswing.

Pleasenote:staticstretchingpriortoexercisecanhavetheoppositeeffectofdecreasingpowersosavedeepmusclelengtheninguntilafterthegame,match,runorride.

Torecoverfaster

Athleteswhoregularlystretchoftenfindthatitincreasesexercisetolerance.Whatthismeansisthatbyreducingpost-exerciseachesorpainstheyareabletorun,cycleorskisoonerandforlonger.StretchingcanreduceDelayedOnsetMuscleSoreness(DOMS)orthestiffnessthatoccursbetween24-48hoursafterexercise.Personally,IfindthisworksbestifIstretchonceimmediatelyafterexercisewhenthemusclesarestillwarmandthenagainfor20minutesjustbeforebedtime.Ofcourse,thisreductioninsorenesswilldependalotontheintensityanddurationofexercise.Remember:onlyperformlightstretchesifthemusclesareverysore.

STRETCHANDSTRENGTHENFORINJURYPREVENTION

Itisimportanttoemphasiseherethat,althoughthisisastretchingbook,sometimesinjuriesareduetoacombinationof‘tight’musclesandweakmuscles,sostretchingandstrengtheningshouldgohandinhand.Yourcoachorphysiotherapistwillbeabletocreateaconditioningplanthataddressesbothelementsofinjuryprevention.

Toavoidinjury

Aswiththewarm-up,stretchingisthoughttohelpavoidinjury,thoughthisstillremainsanecdotalratherthanbasedonfirmscientificevidence.Someresearchsuggeststhatitisthewarm-upratherthanthepost-sportstretchthatbetterpreventsinjury.Itdoesseemtobecommonsensethatincreasinganathlete’srangeofmovementwillincreasethedistanceshecanextendorflexherlimbsbeforedamageoccurstomusclesandtendons.Forexample,footballer’shamstringscanmoreeasilyrespondtohimkickingaballwithoutinjuryiftheyaresuppleandpliant.Whetherthisisduetothepre-matchwarm-up,thepost-matchcool-downstretch,oracombinationofboth,isstillunderdiscussioninthesportssciencecommunity.

Togainperformance-enhancingflexibility

Mostathleteswanttostretchpurelytoavoidinjuryandgainanappropriaterangeofmotionfortheirsport.Somesports,however,demandahighlevelofflexibilityforimprovedperformance.AtoneendofthisscalearesportssuchaskickboxingorTaekwondo,butprofessionalswimmersalsohaveamazinglysuppleupperbodies.Thisallowsthemtoreduceturbulenceandslidesmoothlyandefficientlythroughthewater.Ifyouareinterestedinbecomingnoticeablymore

flexibleinordertoaidperformance,seeHowtoBecomeaSuperSuppleAthleteboxontheright.

Todothesportyouloveforlonger

ThisisthebenefitthatIfindmostathletescanrelateto–eventhosehighlyresistanttotheideaofstretching.Regularflexibilityworkcreateslongevity.Inotherwords,itallowsyoutocycle,kayakorplaytennisforlonger.BylongerImeanonthatparticularmorningorday,butitcanalsoextendthenumberofyearsyoucantrainorcompete.Therearenumerousexamplesofprofessionalsportspeoplewhohavelengthenedtheircareersthroughdiligentandregularstretching,suchasManchesterUnited’ssoccerstarRyanGiggswhowasstillplayingattheageof40.Giggscreditedthelongevityofhiscareerlargelytohisyogapracticeandbecameakeyproponentofyogaforsoccerplayers.

HOWTOBECOMEASUPERSUPPLEATHLETE

Mostsportspeoplesimplystretchtoavoidinjuryorachingmusclesanddotheminimumrequired.If,however,yoursportdemandsahighlevelofflexibility,you’llneedtodomorethanthepost-exerciseroutinesprovidedlaterinthischapter.Firstthebadnews:someofusarebornbendyasthecompositionofelastinandcollagenofourconnectivetissueislargelydeterminedatbirth.Thegoodnewsisthat,withdedication,youwillseegainsalthoughoveramatterofweeksratherthandays.Thesecrettoseeinggainsislittleandoften.Studieshaveshownthatrangeofmotioncanbeincreasedbyasingle15-30secondstretchforeachmusclegroup,butthisshouldbedonedailyoreventwicedaily.ChooseasimplestretchsuchastheLeg-UpHamstringStretchthatcanbedoneeasily,evenintheoffice.Performthestretchthreetimes.Dedicationwillreaprewards.

POST-EXERCISEPARTNERCOOLDOWNS

Inthewarm-upsection,welookedatassistedorpartnerwarm-upstoencourageteambondingandprovidestabilitywherebalanceisrequired.Teammemberscanalsoworktogetherinpost-playstaticstretching.Herearefourexamplesoftechniquesdonewithapartner.

Warning:ifyouaredoingthestretchingmoveslowlyandgently.Ifyouarebeingstretchedaskyourpartnertostopatthe‘edge’ofthestretchsoyouhaveroomtogodeeperifrequired.Breathedeeplythroughout.Communicateregularlywithyourpartner.Ifyouareassistingwiththestretch,askyourpartnerforcontinualfeedbackandwatchtheirexpressionsforanysignofdiscomfort.Holdeachstretchfor30seconds.

1.ANTERIORSHOULDERSTRETCH

Standtallwithyourpartnerbehindyou.Raisebotharmsuphorizontally.Allowyourpartnertoholdyourhandsorwristsandgentlydrawyourarmsbackwardswhileyoumaintainastraightspine.Stopwhenyoufeelthepointoftension.


Standtotherightofyourpartnerandplaceyourhandsoneachother’sshoulders.Standtall.Nowbothbendyouroutsidelegs,reachbackwithyourrighthandsandgentlydrawyourheelsintowardsyourhips.Maintainastraightspineandpushyourhipsforwards.

3.PARTNERBUTTERFLY

Sitonthegroundfacingyourpartner.Takeyourlegswideandplacethesolesofyourfeettogether.Holdhandsandsittall.Eitherremainhereorgentlydrawyourpartneralittlefurtherforwardbyleaningback.Holdfor30-60secondsandthenaskyourpartnertoleanback.

4.SEATEDPECTORALSTRETCH

Sitontheground.Sittallandclaspyourhandsbehindyourhead.Relaxyourshoulders.Askyourpartnertostandbehindyou,holdyourelbowsandgentlydrawyourarmsback.

5.LYINGHAMSTRINGSTRETCH

Lieonthegroundwiththelegsbentandfeetonthefloor.Raiseyourleftlegup.Yourpartnerwilleitherstandorkneelbesideyourlegandgentlypushittowardsyou.Ifyouhavegoodhamstringflexibility,thisstretchcanbeperformedwiththerightlegextendedalongthefloor,otherwisekeeptherightlegbent.

Thefollowingsectionbreaksdownstretchingbysport.Eachofthe20sportsectionsfeaturessixwarm-upsand10post-exercisestillorstaticstretches.Inaddition,thereisanextraadvanced‘GoingDeeper’stretchtotryasflexibilityimprovesorforthenaturallymoresuppleathlete.Thesequencesaredesignedtoflowinalogicalorderwithmostbeginninginthestandingpositionandmoving

downtothefloor.

Performabriskwalkorlightjogfor5-10minutesbeforecommencingthewarm-up.Repeateachwarm-up4-6timesandholdeachpost-sportstretchfor30seconds(orlongerifthemusclesfeelverytight).

AmericanFootballThefollowingpre-andpost-gamestretchsequencefocusesonprimingandstretchingthemusclesofthehipstoensureplayerscanmakemultidirectionalmoveswithagilitywithoutinjuryandareabletocomfortablyperformalowsquat.Theroutinealsotargetstherunning/sprintingmusclesandtheshoulderandtorsomusclesinvolvedintwistingandthrowingtheball.

6Warm-UpsforAmericanFootballRepeateachstretchx4

1.SWIMMINGARMS2

Standtalland‘swim’yourarms,mimickingafrontcrawlmovement.Allowyourupperbodytorotateasyoureachforwardswithalternatearms.Reversetheexercisebycopyingthebackstrokemovement.

2.HEELTAP


3.TOYSOLDIER

Standonyourrightlegandswingyourleftlegthrough.Repeat,movingforwardslikeatoysoldierwithstraightlegs.Startwithlowlegs,butlifteachleghigherafterafewsteps.

4.BALANCEDBACKKICKWALKING

Walkforwardsandkickyourbackheeluptowardsyourbuttocks.Reacharoundandholdyourfoottodrawyourheelin.Asyoudothis,riseontotheballofthefoot.Avoidleaningforwardsbyensuringyourupperbodyremainsupright.

5.THEWALKINGLUNGEWITHTWIST

Foldyourarmsacrossyourchest.Takealargestepforwardswithyourrightlegintothelungeandtwistyourupperbodytotheright.Stepupwithyourleftleg.Continuetotravelforwardsalternatinglegs.


DowideSumo-stylesidelungesbytakingastepouttotheside,bendingbothkneestodropintothesquat.Positionyourtoesslightlyturnedoutwards.Youshouldbeabletostillseeyourtoesasyousitintothesquat.Traversetotherightside,thentraversetotheleft.

10Post-AmericanFootballStretches

Holdeachstretchfor20–30seconds

1.TRICEPSSTRETCH

Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Repeatontheotherside.


Standwithyourfeethip-widthapart.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.


Stepyourfeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplaceyourhandsonthefloor.

4.LOWLUNGE

Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlyloweryourselfintothelunge.Repeatontheotherside.


Remaininthelowlunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.Keeppushingyourhipsforwards.Repeatontheotherside.

6.BUTTERFLY

Siteitheronthefloor,ortheedgeofacushionifyoufindithardtostraightenyourspine.Bringthesolesofyourfeettogether.Claspyourhandsaroundyourfeetoranklesandsittall.


Movetoallfours,butwithyourkneeswideapart.Ensureyourhandsaredirectlyunderyourshoulders.Placeyourlefthandonyourleftshoulder.Staylookingdown.Asyouinhale,pointyourleftelbowuptotheceiling.Asyouexhale,pointyourleftelbowunderyourrightarmpit.Repeatx4andthenrepeatontheotherside.


Lowerdowntositontheheels.Straightenyourarmsandreachyourhandsoutinfrontofyou.Spreadyourfingersandpressdown.Nowdrawyourhipsawayintheoppositedirection.

9.LYINGQUADSTRETCH

Lowerdownontoyourfront.Bendyourrightlegandreacharoundforyourfoot.Pressyourpelvisintothefloortoavoidarchingyourbackanddrawthelegclosertoyourbuttocks.Repeatontheotherside.

10.FIGUREFOURSITTING

Sitonthefloorwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereorliftthefeetofftheflooranddrawbothlegsintowardsyou.Holdbehindyourfrontthighorclaspyourfrontshin.Repeatontheotherside.

GOINGDEEPER:LIZARD

Lizardisbasicallyaverylowlungewithadeepgroinstretchtoreleasemusclesworkedinthesquatposition,runningandsprinting.Lizardalsostretchesthehipflexorinthebackleg.Youmayneedtopadthebackkneewithablockorcushion.ItisalsousefultohavefoamyogaorPilatesblocksorapileofbookshandytorestyourforearmson.

Fromallfours,stepyourleftfootuptotheoutsideofyourlefthand.Letyourhipssinkdown.Eitherremainwithstraightarmsorslowlylowerdownontoyourforearms.Ablockorbookundereachforearmwillraisethefloorlevelifthisprovesdifficult.Uncurlyourbacktoessothefrontofyourfootrestsonthefloor.Youcanrollontotheedgeofyourleftfootanddropyourleftkneeouttothesidetocreatemorespacetodroplowerintothelunge.

ArcheryandShootingThe‘mental’sportssuchasarchery,pistolorrifleshootingmaybetheleastenergeticcategoryofsport,butholdingthebodystockstillwhileyoutakeaimisdemanding,particularlyonthemusclesoftheneck,shouldersandupperback.Stretchingcanalsoreleasetensioninthelowerbackfromprolongedstandingandhelppreventmuscularimbalancesfromoccurringfromtheseasymmetricalorone-sidedsports.

6Warm-UpsforArcheryandShootingRepeateachstretchx4

1.STANDINGTWIST

Bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletyourarmsswingaround.Returntothecentreandtwisttotheleft.

2.MID-BACKWARMUP


Standwithyourfeethip-widthapart.Sweepyourleftarmupandtipover

totheright,tryingnottoleanforwardsorbackwards.Returntothecentre.Sweeptherightarmupandtiptotheleft.

4.SWIMMINGARMS1


5.SQUEEZEANDSPREAD

Squeezeyourhandsintofiststuckingthethumbinandholdforfiveseconds.Nowspreadyourhandswideandholdforfiveseconds.

6.SHOULDERSHRUG

Liftyourshouldersuptowardsyourears.Holdforasecond.Nowletthemdropdown.

10Post-ArcheryandShootingStretchesHoldeachstretchfor20–30seconds


Interlinkyourhandsbehindyourhead.Dropyourheaddown.Donotpushyourheadfurther,butjustletyourelbowsdropforwardssotheweightofyourarmsincreasesthestretch.

2.LATERALNECKSTRETCH

Standtallwithyourarmsbyyoursides.Lookforwards.Slowlyloweryourrighteartoyourrightshoulder.Togodeeper,pressyourleftshoulderdownwards.Repeatontheotherside.

3.ROTATINGNECKSTRETCH

Standtall.Keepyourshouldersfacingfront.Slowlyrotateyourheadtotherightandthentoleft.

4.WRISTEXTENSORSTRETCH

Holdyourrightarmoutstraight.Graspyourrightfingersanddrawthembacktowardsyourpalm.Repeatontheotherside.

5.WRISTFLEXORSTRETCH

Holdyourrightarmoutstraight.Liftyourfingersanddrawthembacktowardsyourbody.Repeatontheotherside.

6.TRICEPSSTRETCH



Standwithyourrightarmstraightandatchestheight.Placeyourlefthandbehindyourrightelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.

8.STANDINGBACKBEND

Standwithyourfeethip-widthapart.Placeyourhandsonyourlowerback,fingerspointingdownwards.Leanback.Drawyourelbowstogether.Liftyourchinalittle,butdon’tdropyourheadback.


Placeyourhandsonthebackofachairshoulder-widthapartorwider.Walkyourfeetbackuntilyourbodytipsintoa90-degreeshape.Dropyourheadinlinewithyourtorsoandpullyourabdomeninsoyouarenotdippinginthelowerback.

10.BASICLYINGTWIST

Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.Repeatontheotherside.

GOINGDEEPER:ADVANCEDARMWRAP

ThisisadeeperversionofthePosteriorShoulderStretch(stretchnumber7).Itmaynotbefeasibleifyouhaveawidechestorwelldevelopedarm/shouldermuscles.

Standtall.Wrapyourrightarmoveryourlefttocrossyourarms.Nowbringyourforearmsclosertoyourface.Connectyourpalmsifpossible.Relaxyourshouldersawayfromyourearsandtuckyourchinin.Experimentwiththefollowingvariations:• Drawyourarmsdownwards• Liftyourarmsupwards• Moveyourarmstotheleft• MoveyourarmstotherightUnravelandrepeatthestretch,crossingtheleftarmover

theright.

BaseballandSoftballBaseballandsoftballplayersneedsuperiorflexibilityintheshoulders.Stiffnessinthisarea,throughageoroveruse,canstarttonegativelyaffectthepowerandspeedofthrowingandleaveplayerssusceptibletoinjuriessuchastendonitis.Bothgamesalsorequireburstsofsprinting,torsorotationandlowsquatting,sowarm-upandcooldownstretchesfortherelevantmusclegroupsareincludedintheroutinebelow.

6Warm-UpsforBaseballandSoftballRepeateachstretchx4

1.SWIMMINGARMS1


2.SWIMMINGARMS2



Interlaceyourfingers,palmsdownatchest-height.Pullyourhandsslightlyapartasifyourfingerswerestucktogetheruntilyoucanfeelsometraction.Then,alternatelyflexandextend(bendanddrawback)yourwrists.

4.HEELTAP


5.TOYSOLDIER

Standonyourrightlegandswingyourleftlegthrough.Repeat,movingforwardslikeatoysoldierwithstraightlegs.Startwithlowlegs,butlifteachleghigherafterafewsteps.

6.THEWALKINGLUNGEWITHTWIST


10Post-BaseballandSoftballStretchesHoldeachstretchfor20–30seconds


Takeyourhandsbehindyourback.Interlinkthemandslidethemaroundtotherightsideofyourwaist.Tipyourheadovertotheright.Repeatontheotherside.


Standwithyourleftarmstraightandatchestheight.Placeyourrightarmbehindyourleftelbowanddrawthearmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.

3.TRICEPSSTRETCH


6.LOWLUNGE

Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforwards.Slowlysinkintothelunge.


Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesupand/ordrawyourtoesbacktowardsyou.Todeepenthestretch,holdontoyourfootwithyourrighthandandpullgentlyback.Repeatontheotherside.

8.BUTTERFLY

Sitdownandbringthesolesofyourfeettogether.Interlockyourhandsaroundyourfeetoryouranklesandsittall.Liftyourchestupinbetweenyourarms.

9.BASICSEATEDTWIST

Stretchyourlegsoutinfront.Bendyourrightlegandstepitoveryourleft.Wrapyourleftarmaroundyourlegandhugyourlegintoyourbody.Dropyourrightfingertipsbehindyourbackandbegintorotateyourtorsototherightinstages:lowerback,midbackandshouldersandfinallyturnyourhead.Repeatontheotherside.

10.HAMSTRINGSTRAPSTRETCH

Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendyourleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorbenditalittle.Repeatontheotherside.

GOINGDEEPER:ADVANCEDTRICEPSSTRETCH

Thisstretchisparticularlyaimedatpitchersandbowlerswhorequireexcellentrangeofmotionaroundtheshoulderjoint.Itisalsousefulinmonitoringtheflexibilityofthepitching/bowlingormainthrowingarmwhichislikelytobesignificantlystifferthanthenon-dominantside.Regularstretchingwilladdressthisshoulderimbalance.Asalways,neverforceastretchandalwayswarmupwithsomeshoulderrollingmovements.

RepeattheTricepsstretchwithyourrightarm,butthistimetakeyourleftarmbehindyourbackandseeifyoucanclaspyourhandstogether.Ifnot,useastraportietobridgethegap.

BasketballandNetballBasketballandnetballplayersmustbeprimedandreadytothrow,catch,jump,sprint,twistandmoveinanydirection.Theseexplosiveandmultidirectionalsportsrequireagoodlevelofwholebodyflexibilityparticularlyaroundthecalves,knees,hamstringsandhips.Basketballplayersespeciallyarealsorequiredtohavegoodfootandanklestrengthandasuperiorsenseofbalance,hencetheinclusionhereofsomebalance-challengingwarm-ups.TestyouranklestrengthbyslowingdowntheHeelandToeRockingwarm-uptechniqueandtrytorisehigherontotheballsofthefeet.Ifyourfeetbuckleorswayouttothesidesasyourise,practisethismovementregularlytoreinforcethemusclesoftheankles.

6Warm-UpsforBasketballandNetballRepeateachstretchx4

1.SQUEEZEANDSPREAD

Squeezeyourhandsintofists,tuckingthethumbdownandholdforfiveseconds.Nowspreadyourhandswideandholdforfiveseconds.

2.HEELANDTOEROCKING

Rockyourweightbackontotheheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofthefeetandlifttheheelsoffthefloor.

3.SIDELEGSWING

Standonyourrightlegandslowlyswingyourleftlegacrossyourbodybackandforth.Restyourrighthandonawallforsupportifrequired.Repeatontheotherside.

4.SUMOSQUATS

Placeyourhandsonyourhips.Stepyourfeetwidewithyourtoesslightlyturnedoutwards.Bendbothlegsandlowerintoasquat,checkingthatyourkneesarealignedwithyourtoesandyourtoesarejustvisibleinthesquat.Risebackuptostanding.

5.SPEEDSKATER

Stepyourfeetwiderwithyourtoesslightlyturnedoutwards.Lowerintoasidelungebybendingyourrightlegandstraighteningyourleft.Sweepyourleftarmacrossyourchestanddropyourleftelbowdown.Letyourupperbodytwistalittle.Lungefromsidetoside.

6.WALKINGLUNGEWITHTWIST


10Post-BasketballandNetballStretchesHoldeachstretchfor20–30seconds

1.FULLBODYSTRETCH

Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceilingandremainhere,pressingyourshouldersdownwards.

2.FOREARMEXTENSORSTRETCH

Standwithyourrightarmstraightandatshoulderheight.Useyourlefthandtogentlypushyourrighthanddown.Repeatontheotherside.

3.FOREARMFLEXORSTRETCH

Standwithyourrightarmstraightandatshoulderheight.Useyourlefthandtogentlypullthefingersback.Repeatontheotherside.

Eitherbalanceonyourleftlegorplaceyourlefthandonasurfaceforsupport.Bendyourrightlegandreachbackwithyourrighthandtoholdthefootorankle.Lineupyourkneesandpushyourhipsforwards.Repeatontheotherside.


Placeyourhandsonyourhipsandhingeforwardsmaintainingastraightspine.Eitherremainhereata90-degreeangleorloweryourfingertipsslowlytorestontheground.


Standwithyourfeethip-widthapart.Bendyourlegsandlowerdownintoasquattingposition.Restyourfingertipsonthefloorinfrontforbalanceifnecessary.

8.LOWLUNGEWITHTWIST

Comedowntoallfours.Stepyourleftfootupinbetweenyourhands.Keepyourlefthandorfingertipsonthefloorandsweepyourrightarmup.Switchlegsandsweepyourleftarmup.


Bendyourrightlegandplacethesoleofyourrightfootintoyourinnerleftthigh.Situpstraight(perchontheedgeofacushionorbendyourkneesslightlyifthisisdifficult).Loopastraparoundyourleftfoot.Remainsittinguprightortiltyourupperbodyforwardswithoutroundingyourback.Repeatontheotherside.

10.HOOKEDLYINGTWIST

Lieonyourbackwithyourlegsbentandfeetonthefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftside.Slideyourlowerlegoutandplaceyourfootontopofyourhigherlegjustaboveyourknee.

GOINGDEEPER:HIGHLUNGEREVERSETWIST

Thisstretchwilltargetallthemajormusclegroupsinthebodyandimprovetorsorotationsoisidealforbothbasketballandnetballplayers.Itdemandsagoodlevelofflexibilityinthehamstrings,hipsandback.

Stepyourleftlegupinbetweenyourhands.Shiftyourweightalittleontoyourlefthandandsweepyourrightarmup.Eithergazeouttotherightoruptoyourtophand.Holdstaticallyfor30-60seconds,activelyreachingupwiththetophandwhileensuringthehipsremainlow.Alternatively,tocreateadynamicflow,firstperformthereversetwist,nowswitchsidesbysweepingyourleftarmup.Inhaleasyoureacheacharmupandexhaleasyoureturnyourhandtothefloor.Repeatx4oneachsidealternatingarms.

CricketWhatstretchescricketerschoosewilldependonwhethertheyarebatting,bowlingorfielding.Battersshouldfocusmoreonthemusclesofthehead,neck,shouldersandthoracic,ormidback.Bowlersshouldtargetthemusclesoftheshoulders,lowerbackandhips,whilefieldersstretchthethrowingmuscles–thepectoralsorchest,shouldersandforearms–andensuretheyarereadytorunorsprintifrequired.Havingsaidthat,thefollowingroutinewillsuitallcricketplayers,asallteammemberswillhavecommontightareas,suchasthelowerback.

6Warm-UpsforCricketRepeateachstretchx4

1.HIPCIRCLES

2.LEGSWINGS

Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.Repeatontheotherside.

3.BACKKICKS

Standonyourleftleg.Bendyourleftlegandliftyourheeltoyourbuttocks.Switchfromlegtoleg.

4.STANDINGTWIST

Bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletyourarmsswingaround.Returntothecentreandtwisttotheleft.Relaxyourarmsandturnyourheadandtorsoasyourotate.

5.SWIMMINGARMS2




10Post-CricketStretchesHoldeachstretchfor20–30seconds


Standwithyourleftarmstraightandatchestheight.Placeyourrightarmbehindyourleftelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.

3.TRICEPSSTRETCH



Takeyourhandsbehindyourback.Interlinkthemandslidethemaroundtherightsideofyourwaist.Tipyourheadovertotheright.Repeatontheotherside.


Standwithyourfeethip-widthapart.Steptherightlegbackandpressyourheelintothefloor.Straightenbothlegs.Placeyourhandsonyourhipsandtipforwardsmaintainingastraightback.Repeatontheotherside.

7.LOWLUNGEWITHTWIST

Loweryourselfdownontoallfours.Stepyourleftfootupinbetweenyourhands.Keepyourlefthandorfingertipsonthefloorandsweepyourrightarmup.Switchlegsandsweepyourrightarmup.


Standwithyourfeethip-widthapartandtoesfacingforwards.Bendyourlegsandlowerdownintoasquattingposition.Restyourfingertipsonthefloorinfrontforbalanceifnecessary.

9.SINGLELEGHUG

Lieonyourbackanddrawyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackofyourleftkneeintothefloor.Repeatontheotherside.

10.BASICLYINGTWIST

Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.

GOINGDEEPER:ADVANCEDARMWRAP

Repeatedoverheadbowlingandthrowingcancausepainintherotatorcuffareaoftheshoulder.Apreventativemeasureforbowlersistofocusonstretchingtheposteriorshoulder(orbackofshoulder)muscles.ThisisadeeperversionofthePosteriorShoulderStretch(stretchnumber2).Itmaynotbefeasibleifyouhaveawidechestorwelldevelopedarm/shouldermuscles.

Spreadthearmswideatchestheight.Wrapyourrightarmovertheleftandbendbotharms,bringingyourforearmsclosertoyourface.Ifthereisspace,gripyourfingersorhands.Tuckyourchinin.Experimentwiththefollowingvariations:• Drawyourarmsdownwards• Liftyourarmsupwards• Moveyourarmstotheleft• MoveyourarmstotherightUnravelandrepeatthestretch,crossingtheleftarmovertheright.

CyclingAlittleregularstretchingcanreduceoveruseinjuriesandgreatlyimprovecomfortlevelsinthesaddle.Thefixed,roundedridingstanceishardonthemusclesofthelowerandupperback,whilehoursofrepetitivepedallingimpactsthehips,thighsandknees.Regularmusclelengthening,particularlyofthehamstrings,alsohasaperformancebenefitbyenablingtheridertoadoptanaerodynamic,flatter-backedposture.TheWaiter’sBowtechniqueticksbothboxesbymaintainingastraightbackwhilelengtheningthehamstrings.

6Warm-UpsforCyclistsRepeateachstretchx4

1.HEADROLL

Makeacontinuoussemi-circlemovementwithyourheadbyfirsttippingyourheadtotherightsidebydroppingyoureartoyourshoulder,lookingdownatyourfeet,thenrollingyourheadaroundtoyourleftshoulder.Moveinslowmotion.Don’ttipyourheadback.Repeatintheotherdirection.

2.KNEECIRCLE

Standwithyourfeettogether.Bendyourlegsandplaceyourhandsonyourknees.Makecircleswithyourknees.

3.BACKKICKS

Standonyourleftleg.Bendyourrightlegasifliftingyourheeltoyourbuttocks.Switchfromlegtoleg.

4.LEGSWING

Standononelegandslowlyswingyourotherlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.

5.LUNGES

Takeastepforwardswithonelegsothatwhenyoubendyourfrontlegtoa90-degreeangle,yourankleisoveryourfrontknee.Simultaneouslydropyourbackkneedownsothatithoversabovethefloor.

6.HEELTAP


10Post-CyclingStretchesUnlessotherwisestatedholdallstretchesfor20-30seconds.

1.SHOULDERBLADESQUEEZE

Positionyourarmsina‘W’shape.Drawyourarmsbackandsqueezeyourshoulderbladestogether.Releaseandbringyourforearmscloserortouchingtogether.Repeatx4.

2.ARMWRAPSTRETCH



Standtall.Interlinkyourhandsbehindyourhead.Dropyourheadforward.Donotpushyourheadfurther,butjustletyourelbowsdropforwardssotheweightofyourarmsincreasesthestretch.

4.WAITER’SBOW

Placeyourrighthandbehindyourlowerbackandfeelthediporcurve.Placeyourleftpalmonyourabdomenandbegintotipforwardsfromyourhipswhilemaintainingthedipofyourlowerback.Exitbybendingyourkneesandpullinginyourstomachandrisinguptoastandingposition.


Movetoallfours,butwithyourkneeswideapart.Ensureyourhandsaredirectlyunderyourshoulders.Placeyourleftfingertipsonyourleftshoulder.Staylookingdown.Asyouinhale,pointyourleftelbowuptotheceiling.Asyouexhale,pointyourleftelbowunderyourrightarmpit.Repeatx4.


Fromallfours,lowerdowntositonyourheels.Reachyourarmstothetopofyourmat.Spreadyourfingersandpressdown.Hookyourthumbstogether.Drawyourhipsawayintheoppositedirection.


Comedowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Tuckyourpelvisunder.Slowlysinkforwardsanddownintothelunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.Repeatontheotherside.

8.LIZARD

Fromallfours,stepyourleftfootuptotheoutsideofyourlefthand.Letyourhipssinkdown.Eitherremainherewithstraightarmsorslowlylowerdownontoyourforearms.Ablockorbookundereachforearmwillraisethefloorlevelifthisprovesdifficult.Repeatontheotherside.

9.FIGUREFOUR

Lieonyourbackwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Eitherremainhereorliftbothfeetofftheflooranddrawbothlegsintowardsyou.Holdeitherbehindyourfrontthighorclaspyourfrontshin.Ifyourheadtiltsback,elevateitonblocksorcushions.

10.LYINGSTRAPCALFSTRETCH

Lieonyourbackandloopastraparoundthesoleoftherightfoot.Straightenyourrightleg.Bendyourleftlegandplacethefootonthefloor.Moveyourstraphigherontotheballofyourfoot.Pushyourheelup.

GOINGDEEPER:LOWLUNGEWITHQUADSTRETCH

Ifyouarecomfortablebearingweightonyourbackknee,tryperformingalowlungecombinedwithaquadstretch.Pleasenote:youwillrequireflexibilitytosinkyourhipslowenoughsothatmostoftheweightonyourbackkneeisjustabovethejoint,notsquarelyonyourkneecap.Padyourbackkneewithacushionorblockifrequired.

Performthelowlungewithyourleftfootinfront.Leanalittletotheleft,andbendyourrightleg.Reacharoundtoholdtherightfoot.Shiftyourweightbacktothecentreandliftyourupperbody.Eitherholdstillordothefollowingsteps:• Pressthefrontofyourfootintoyourhand•Drawyourheelclosertoyourbody.

GolfThegolfswingrequiresexcellentflexibilityparticularlyduringtheupswingphasewheretheplayerpositionshisbodyforthedownswingandfollowthrough.Goodmobilityisneededinhips,shouldersandespeciallythethoracicormidbackregionwhichoftenbecomesstifferasweage.Thiswarm-upandpost-playsequencecontainsplentyoftechniquesthatmimicthegolfswingandincreasemobilityinthespineaswellasstretchesfortheshoulders,hamstringsandlowerback.

6Warm-UpsforGolfersRepeateachstretchx4

1.STANDINGTWIST

Bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletthearmsswingaround.Returntothecentreandtwisttotheleft.

2.MID-BACKWARM-UP



Holdastraportieoverheadwithyourhandswideapartandplaywiththefollowingmovements:• Dropyourhandsforwardssothestrapisinfrontofyourchest.• Liftthestrapoverheadsoitisbehindyourhead.

4.HIPCIRCLE


5.LEGSWING

Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.



10Post-GolfStretchesHoldeachstretchfor20–30seconds

1.TRICEPSSTRETCH


Standwithyourleftarmstraightandatchestheight.Placeyourrightarmbehindyourleftelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.

5.FULLBODYSIDEBEND

Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadand

interlinkyourfingers.Now,simplyleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingthetopwristandsidebendingfurther.

6.HIGHLUNGE

Standwithyourfeethip-widthapartandyourhandsonyourhips.Takealargestepbackwithyourrightfootandpressyourbackheeldown.Bendyourrightkneealittleandpushyourhipsforwards.Repeatontheotherside.


Movetoallfours,butwithyourkneeswideapart.Ensureyourhandsaredirectlyunderyourshoulders.Placeyourlefthandonyourleftshoulder.Staylookingdown.Asyouinhale,pointyourleftelbowuptotheceiling.Asyouexhale,pointyourelbowunderyourrightarmpit.Repeatontheotherside.


Moveyourkneesbackunderyourhipsandsitonyourheels.Reachyourarmsoutinfrontofyou.Positionyourhandsshoulder-widthapart.Spreadyourfingersandpressdown.Tuckyourchininandrestyourforeheadonthefloororonacushionorfoamblock.

9.BASICLYINGTWIST

Dropyourfeettothefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.Repeatontheotherside.

10.STRAPHAMSTRINGSTRETCH

Endthesequencebylyingonyourbackandloopingastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentherightlegorbenditalittle.Repeatontheotherside.

GOINGDEEPER:ADVANCEDLYINGTWIST1

Thisadvancedstretchcanbeperformedwithorwithoutastrapbyholdingontothebigtoeoftheextendedleg.Itticksalotofboxesforgolfersbyimprovingmobilityintheupperbodywhilestretchingthehamstringsandouterhip.Ifitishardtostraightentheleg,justperformtheBasicLyingTwistwithbothlegsbent.

Lieonyourbackandloopastrap,tieorbeltaroundyourrightfoot.Straightenthelegorleaveasmallbend.Takeholdofbothpartsofthestrapinthelefthandandstretchyourrightarmoutalongthefloor.Moveyourrightlegacrossyourbodyinslowmotion.Thestretchshouldcreepupfromtheankle,outercalfandiliotibialbandallthewaytothebuttocks.Stopwhereyoufeelthedeepeststretch.Repeatwiththeleftleg.Takeyourtime(1-3minutes).Thisstretchshouldnotberushed.

HikingandWalkingHikersandwalkersshouldfocusonwarmingupthemusclesoftheankles,calvesandhamstringsandincorporatesomebalancetrainingespeciallyiftraversingroughorunevenground,tostrengthenthelowerlegmusclesandreducethelikelihoodofsprainedankles.Thepost-hikesequenceprovidesplentyofopportunitiestoelevatethefeetafterahardday’swalkingbylyingonthefloorwiththelegsup.Thissequencealsoeasestensioninthelowerback,anareathatcanfeeltightandcompressedafterhikingandwalking,especiallyifyou’vebeentrekkingwithabackpack.Movegentlyintothefootstretchesoromitthemifthestretchesfeeluncomfortableorcausepain.

6Warm-UpsforHikersandWalkersRepeateachstretchx4

1.HEELANDTOEROCKING

Rockyourweightbackintotheheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofthefeetandlifttheheelsoffthefloor.

2.ANKLEROLL

Placeyourhandsonyourhips.Standonyourleftlegandliftyourrightfootoffthefloor.Rotateyourfootslowly.Switchfeet.

3.LEGSWING

Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.

4.BACKKICKS


5.MARCHING

Performamarchingactionbyliftingyourkneeshigh.Positionyourarmsinarightangleshapeandswingthembackandforth.

6.STANDINGTWIST

Bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletthearmsswingaround.Returntothecentreandtwisttotheleft.Relaxyourarmsandturnyourheadandtorsoasyourotate.

10Post-HikingandWalkingStretches


1.FULLBODYSTRETCH

Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceiling.

3.LEANFORWARDSTRETCH

Takeasmallstepbackwithyourleftleg.Bendyourleftlegandtipyourupperbodyforwards,placingbothhandsonyourrightthigh.Pressthesoleofyourleftfootintothefloor.Repeatontheotherside.

4.LOWLUNGEWITHCHESTSTRETCH

Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforwardsandslowlysinkintothelunge.Takeyourhandsbehindyourbackandinterlinkyourfingers.Drawyourshouldersbackandsqueezeyourshoulderbladesalittlecloser.Lookahead.Repeatontheotherside.

5.KNEELINGSOLESTRETCHONALLFOURS

Returntoallfours.Turnyourtoesundertofeelastretchonthesolesofyourfeet.Eitherremainhereorwalkyourhandsbackwardsuntilyouaresittingbackonyourheels.

6.KNEELINGTOWELSTRETCH

Togainadeeperstretchforthefrontofthefootandankle,performthekneelingpositionbutwithasmallfoldedtowel,T-shirtorjumperunderneathyourtoes.

7.BUTTERFLY

Sitdownandplacethesolesofyourfeettogether.Eitherinterlockyourhandsaroundyourfeetoryouranklesandsittaller.Liftyourchestupbetweenyourarms.


Lieonyourbackandloopastraparoundthesoleofyourrightfoot.Pushyourheelup.Remainstillorslowlymoveyourheelfromsidetoside.Repeatontheotherside.


Holdbothpartsofyourstrapinyourrighthand.Bendyourleftlegandletyourkneedropouttothesidetoactasacounterbalance.Moveyourrightlegouttotherightsidetostretchtheinnerthigh.Repeatontheotherside.


Moveyourrightlegbacktothecentreandholdbothpartsofthestrapinyourlefthand.Begintotaketherightlegslowlyacrosstotheleft.Stretchyourrightarmoutatshoulderheight.Repeatontheotherside.

GOINGDEEPER:KNEELINGSOLESTRETCH

Thisisadeepstretchforthesolesofthefeetthatwouldalsosuitrunners.Itisalsoa‘pre-hab’orpreventativestretchforplantarfasciitis–inflammationofconnectivetissueonthebottomofthefoot.Itdoesrequireagooddegreeoffootflexibilityandtheabilitytokneelcomfortably.

Startinanallfoursposition.Ensureyourtoesaretuckedunderandspread

wide,thenbegintoslowlywalkyourhandsbackwardsandupyourthighsuntilyouaresittingontheballsofyourfeetwithastraightback.Remember:foragentleroption,youcanstopatahalfwaypointifyoupreferwithyourhandsstillonthefloor.

Hockey(IceandField)Ahockeyplayer’slowerbackmustbewellconditioned–bothstrongandsupple–tocomfortablyholdthebent-overstanceadoptedforlargeperiodsofthegame.Themuscleslinkedtothelowerback,suchasthehamstrings,alsoneedregularstretchingasdothehips,innerthighsandhamstrings.Performance-wise,aplayerwithagoodjointrangeofmotionwillbeabletoextendfurthertoreachtheballandislesslikelytosustainclassichockeymuscularinjuriessuchasgroinstrainoratornhamstring.

6Warm-UpsforHockeyPlayersRepeateachstretchx4


Standwithyourfeethip-width.Sweepyourleftarmupandtipovertothe

right,tryingnottoleanforwardsorbackwards.Returntothecentre.Sweeptherightarmupandtiptotheleft.

2.SWIMMINGARMS2


3.HIPCIRCLE


4.SIDELEGSWING

Standonyourrightlegandslowlyswingyourleftlegacrossyourbodybackandforth.Restyourrighthandonawallforsupportifrequired.Repeatontheotherside.

5.LUNGEWITHTWIST

Preparetolunge,butfoldyourarmsandholdontoyourelbows.Positionyourarmsatchestheight.Asyoustepforwardswithyourrightfoot,rotateonlyyourupperbodytotheright.Rotateyourupperbodytofaceforwardsandrisebackuptoastandingposition.Repeatontheotherside.

6.SPEEDSKATER

Stepyourfeetwidewithyourtoesslightlyturnedoutwards.Lowerintoasidelungebybendingyourrightlegandstraighteningyourleft.Sweepyourleftarmacrossyourchestanddropyourleftelbowdown.Letyourupperbodytwistalittle.Switchfromsidetoside.

10Post-HockeyStretchesHoldeachstretchfor20–30seconds


Standtall.Interlinkyourhandsbehindyourhead.Dropyourhead,tuckyourchininandletyourelbowsdropforwardssotheweightofthearmsincreasesthestretch.

Standwithyourfeethip-widthapart.Stepyourleftfootoveryourrightsoyourlegscrossandleantotheright.Todeepenthisstretch,reachyourleftarmoverbyyourear.Repeatontheotherside.


Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforwardsandslowlysinkintothelunge.Takeyourhandsbehindyourbackandinterlinkyourfingers.Drawyourshouldersbackandsqueezeyourshoulderbladesalittlecloser.Lookahead.Repeatontheotherside.

5.BUTTERFLY

Sitdownandplacethesolesofyourfeettogether.Eitherinterlockyourhandsaroundyourfeetoraroundyouranklesandsittaller.Liftyourchestupinbetweenyourarms.


Bendyourrightlegandplacethesoleofyourrightfootintoyourinnerleftthigh.Situpstraight.Loopastraparoundyourleftfoot.Remainsittinguprightortiltyourupperbodyforwardswithoutroundingyourback.Repeatontheotherside.

7.COBRA

Lieonyourfrontwithyourhandsjustunderyourshoulders.Pressintoyourhandsandslowlyraiseyourupperbodyofftheground.Loweryourselfdownandsitbackonyourheels.

8.DOUBLELEGHUG

Lieonyourbackandhugbothlegsintoyourabdomen.Rockalittlefromsidetosideacrossthelowerback.

9.FIGUREFOURSITTING

Sitonthefloorwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Eitherstayhereorliftbothfeetofftheflooranddrawbothlegsintowardsyou.Holdbehindthefrontthighorclaspthefrontshin.Repeatontheotherside.

10.BASICLYINGTWIST

Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdownonthefloorontheleftsideandrelaxthem.Repeatontheotherside.

GOINGDEEPER:COSSACKSTRETCH

Thisstretchwillcreatesupplehamstringsandinnerthighmusclestofacilitatedeepforwardsandsidewayslungesfortheball,andalsolengthenthecalves.Itrequiresbalanceplustheabilitytoflexorbendyourkneesdeeplysowon’tsuitaplayerwithstifforinjuredknees.

Stepyourlegswidewithyourtoesslightlyturnedoutwards.Bendyourrightlegandslowlylowerallthewaytotheflooruntilyourbuttocksreachyourrightheel.Nowturnyourlefttoesupwardsandtrytolowertheheelyouarekneelingonfurthertothefloor.Repeatontheotherside.

KayakingandCanoeingThebodycanfeelstiffandcrampedsittingforlongperiodsinakayakorcanoe.Thelowerbackisunderparticularpressurenotjustfromprolongedsittingup,butcontinualtwistingduringpaddling.Thiswarm-uproutinewillpreparekayaking/canoeingmusclestoreduceinitialstiffnessand,therefore,thechanceofinjury,andhelpcreateasmootherpaddlestroke.Thepost-paddlestaticstretchsequenceisdesignedtoreleasetightnessinthelowerbackandtargetthehipflexors,hamstrings,iliotibialband,neckandshoulders.

6Warm-UpStretchesRepeateachstretchx4

1.MID-BACKWARM-UP

2.SWIMMINGARMS1


3.HIPCIRCLE


4.LEGSWING


5.HEELTAP


Standwithyourfeethip-widthapart.Sweepyourleftarmupandtipovertotherighttryingnottoleanforwardsorbackwards.Returntothecentre.Sweeptherightarmupandtiptotheleft.

10Post-KayakandCanoeStretchesHoldeachstretchfor20–30seconds

1.LATERALNECKSTRETCH

Standtallwithyourarmsbyyoursides.Lookforwards.Slowlyloweryourlefteartoyourleftshoulder.Togodeeperpressyourrightshoulderdownwards.Repeatontheotherside.


Standwithyourfeethip-widthapart.Roundyourupperbackandtuckyourchinin.Reachbotharmsforwardsandinterlockyourfingersandturnyourpalmsawaytofaceoutwards.


Standwithyourfeethip-widthapart.Stepyourleftfootoveryourrightsothelegscross.Reachyourleftarmupandleantotheright.Repeatontheotherside.


Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforwardsandsink.intothelunge.Takeyourhandsbehindyourbackandinterlinkyourfingers.Drawyourshouldersbackandsqueezeyourshoulderbladesalittlecloser.Lookdirectlyahead.Repeatontheotherside.

5.SPHINX

Returntoallfours.Liedownonyourfrontpositioningyourelbowsdirectlyunderyourshoulderswithyourforearmsparallel.Drawtheshoulderbladesslightlyclosertogether.


Kneeldownandleanforwardtotouchthefloor.Walkyourhandsovertotheright.Pressthepalmsintothefloor.Holdfor30seconds.Walkyourhandsovertotheleftandpressyourpalmsintothefloor.Holdfor30seconds.

8.DOUBLELEGHUG

Lieonyourbackandhugbothlegsintoyourabdomen.Rockalittlefromsidetosideacrossthelowerback.

9.BASICLYINGTWIST

Dropyourfeettothefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdownthefloorontheleftsideandrelaxthem.


Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentherightlegorkeepitalittlebent.Repeatontheotherside.

GOINGDEEPER:THELEGKNOTTWIST

Thistechniquewilltacklestiffouterhipswhilegivingyourbackasatisfyingtwisttowringoutthetensionaccumulatedfromamorning’sseatedpaddling.Youwillneedthehipandbackflexibilitytocrossyourlegsandmaintainatallspine.Ifitisnotpossibleorcomfortabletositwithbothbuttocksonthefloor,thehipslevelandastraightback,trytheBasicSeatedTwistinstead.

Sitwithyourlegsoutstraight.Bendyourrightlegandstepitoveryourleftleg.Nowleanalittletotheleft,bendyourleftlegandslowlysitbackdownintothemiddlespace.Sittall.Wrapyourleftarmaroundyourrightlegandrotateyourupperbodytotherightinstages:lowerback,upperbackandshouldersandfinallyturnyourheadtolookoveryourrightshoulder.Everytimeyoubreathein,sitalittletaller,everytimeyoubreatheoutrotatealittlemoretotherightbuttakecarenottostrainyourback.Unravelthelegandrepeatontheothersidebysteppingyourleftlegoveryourright.

RowingRowingworkseverymajormusclegroupinthebodyfromthelegstotheback,armsandshoulders.Flexibilityisessentialbothtomaintaininggoodpostureandachievingalong,strongandpowerfulstroke.Aroundedbackor‘turtleshell’rowingpostureplacesastrainonthebacksoit’simportanttosittall,orwithaneutralspine(thenaturalslightcurveofthelowerbackinplace).Thefollowingsequencehighlightsthehamstrings,gluteals,hipflexorsandthecalfandankleswhilealsoeasingouttensioninthebackmuscles,acommoncomplaintafterrowing.

6Warm-UpsforRowersRepeateachstretchx4

1.LEGSWINGS

2.BACKKICK


3.HEELTAP


4.MID-BACKWARM-UP


5.STANDINGTWIST


6.SWIMMINGARMS1


10Post-RowingStretches



Takeyourhandsbehindyourback.Interlinkthemandslidethemaroundtherightsideofyourwaist.Tipyourheadovertotheright.Repeatontheotherside.


Standwithyourrightarmstraightandatchestheight.Placeyourleftarmbehindyourrightelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.

5.WAITER’SBOW

Placeyourrighthandbehindyourlowerbackandfeelthediporcurve.Placeyourleftpalmonyourabdomenandbegintotipforwardsfromyourhipswhilemaintainingthedipofyourlowerback.Exitbybendingyourkneesandpullinginyourstomachandrisinguptoastandingposition.


Comedowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Tuckyourpelvisunder.Slowlysinkforwardsanddownintothelunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.Repeatontheotherside.

7.KNEELINGHAMSTRINGANDCALFSTRETCH

PerformaLungebystartingonallfoursandsteppingyourrightfootupbetweenyourhands.Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesupand/ordrawyourtoesbacktowardsyou.Todeepenthestretch,holdontoyourfootwithyourrighthandandpullgentlyback.

8.THEROUNDEDBACKSTRETCH

Sitwithyourlegsbentandfeetonthefloor.Claspyourhandsaroundthebackofyourthighs.Roundyourback,letyourheaddropdownandleanbackwards.

9.FIGUREFOURSITTING

Lieonyourbackwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereorliftbothfeetofftheflooranddrawbothlegsintowardsyou.Holdbehindyourfrontthighorclaspyourfrontshin.Repeatontheotherside.

10.HOOKEDLYINGTWIST

Liedownwithyourlegsbentandfeetonthefloor.Stretchyourarmsoutatshoulder-height,palmsfacingupwards.Lowerbothlegsdownontothefloorontheleftside.Slideyourlowerlegoutandplaceyourfootontopofthehigherleg,justaboveyourknee.Repeatontheotherside.

GOINGDEEPER:THERACK

TheRackisadeepshoulderandcheststretchthatreversesthecrunchedforwardor‘catch’phaseoftherowingstroke.Itisapowerfulstretchforyourshouldersandshouldbeavoidedifyouhaveaninjuryinthisregion.Havingsaidthat,youcanmakeTheRackasstrongorgentleasyoulikesimplybymovingyourhandsfurtherawayandclosertogetherornearerandwiderapart.Remembertoliftyourchesttobringinyourchestmusclesor‘pecs’.

Movetoaseatedpositionandstraightenyourlegs.Takeyourhandsbehindyourback,aboutbody-widthapart,withyourfingersfacingback,andpressthemintothemat.Liftyourchest,butkeepyourchintuckedin.Squeezeyourshoulderbladestogether.Togodeeper,tryagain,butwithyourhandseitherclosetogetherand/orfurtheraway.Note:thisisadeepstretchforyourshoulderssoavoiditoronlydothefirstpartofthestretchifyouhaveaninjury.

RugbyRugbyisamultidirectionalsportrequiringplayerstomakesuddenlunging,twistingordivingmovements.Flexibility,therefore,aswellasstrength,iscrucialtoensuremusclesarepliantandreadytorespondfastwithouttheriskofinjury.Thesixwarm-uptechniquesreflectthisinbeingdynamicandmultidirectionaltoprepareathletesforthegame,whilethecooldownstaticstretchestargeteverymajormusclegroupusedinrugbyandreleasetensioninyourback.

6Warm-UpsforRugbyRepeateachstretchx4

1.SWIMMINGARMS1


2.SIDELEGSWINGS


3.TOYSOLDIER

Standonyourrightlegandswingyourleftlegthrough.Repeat,movingforwardslikeatoysoldierwithstraightlegs.Startwithlowlegsbutlifteachleghigherafterafewsteps.

4.BACKKICKWALKING

Walkforwards,kickingyourbackheeluptowardsyourbuttocks.Or,foramoredynamicversion,performBackKickWalkinghoppingfromlegtoleg.


Foldyourarmsacrossyourchest.Takealargestepforwardswithyourrightlegintothelungeandtwistyourupperbodytotheright.Stepupwithyourleftleg.Continuetotravelforwardsalternatinglegs.


DowideSumo-stylesidelungesbytakingastepouttotheside,bendingbothkneestodropintothesquat.Positionyourtoesslightlyturnedoutwards.Youshouldstillbeabletoseeyourtoesasyousitintothesquat.Traversetotherightside,thentraversetotheleft.

10Post-RugbyStretchesHoldeachstretchfor20–30seconds

1.FULLBODYSIDEBEND

Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Nowleantothesideaimingnottotipforwardsor

backwards.Togodeeper,tryclaspingyourtopwristandsidebendingfurther.

2.TRICEPSSTRETCH

Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.


Placeyourhandsonyourhipsandhingeforwardsmaintainingastraightspine.Eitherremainhereata90-degreeangleorloweryourfingertipsslowlytorestontheground.


Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Slowlysinkforwardsanddownintothelungeandpushyourhipsforwards.Nowtakeyourhandsbehindyourbackandinterlinkyourfingers.Drawyourshouldersbackandsqueezeyourshoulderbladesalittlecloser.Lookahead.


Movetoallfours,butwithyourkneeswideapart.Ensureyourhandsaredirectlyunderyourshoulders.Placeyourlefthandonyourleftshoulder.Staylookingdown.Asyouinhale,pointyourleftelbowuptotheceiling.Asyouexhale,pointyourleftelbowunderyourrightarmpit.Repeatx4.


Lowerdowntositonyourheels.Reachyourarmstothetopofyourmat.Spreadyourfingerswideandpressdown.Nowdrawyourhipsawayintheoppositedirection.

7.BUTTERFLY

Sitdownandbringthesolesofyourfeettogether.Eitherinterlockyourhandsaroundyourfeetoraroundyouranklesandsittaller.Liftyourchestupinbetweenyourarms.

9.FIGUREFOUR

Lieonyourbackwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Eitherstayhereorliftbothfeetofftheflooranddrawbothlegsintowardsyou.Holdeitherbehindyourfrontthighorclaspyourfrontshin.Ifyourheadtiltsback,elevateitonblocksorcushions.Repeatontheotherside.


Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendyourleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorbenditalittle.Stayfor30seconds.NowpushyourheelupandtoesdowntotargetyourcalfandAchilles.Stayforafurther30seconds.

GOINGDEEPER:ADVANCEDLYINGTWIST1

Thisadvancedstretchcanbeperformedwithorwithoutastrapbyholdingontothebigtoeofyourextendedleg.Itwillreleasetensioninyourupperbodywhilestretchingyourhamstringsandouterhip.Ifitishardtostraightenyourleg,justperformtheBasicLyingTwistwithbothlegsbent.

Lieonyourbackandloopastrap,tieorbeltaroundyourrightfoot.Straightenyourlegorleaveasmallbend.Nowtakeholdofbothpartsofthestrapinyourlefthandandstretchyourrightarmoutalongthefloor.Begintodrawyourrightlegacrossyourbodyinslowmotion.Thestretchshouldcreepupfromyourankle,outercalfandiliotibialbandallthewayuptoyourbuttocks.Stopwhereyoufeelthedeepeststretch.Repeatwithyourleftleg.Takeyourtime(1-3minutes).Thisstretchshouldnotberushed.

RunningRunningisarepetitive,forwards-onlymovementwhichcanresultintightnessaroundtheouterhipsandthighs,hamstrings,hipflexorsandquads.Regularstretchingisvitaltorebalancethesemusclegroups,aidrecoveryandevenenhanceyourrunningstylebyencouraginggoodpostureandarelaxed,fluidstride.Thefollowingwarm-upandcooldowntechniquesalsoaimtokeepthefeetsuppleandresponsiveonhillsortrailsandabletoweathertheimpactofrunningonhardercitysurfaces.

6Warm-UpsforRunnersRepeateachstretchx4

1.HEELANDTOEROCKING

2.SIDELEGSWINGS

Standonyourleftlegandslowlyswingyourrightlegacrossyourbodybackandforth.Restyourlefthandonawallforsupportifrequired.Switchlegs.

3.HEELTAPS


4.TOYSOLDIER


5.BACKKICKWALKING


6.TRAVERSINGLUNGE

Takealargestepforwardswithyourrightleganddropyourleftkneedownwardssothatithoversabovethefloor.Stepupwiththeleftleg.Continuetotravelforwardsalternatinglegs.

10Post-RunStretchesHoldeachstretchfor20–30seconds

1.FULLBODYSTRETCH

2.DYNAMICQUADSTRETCH

Standtallwithyourfeethip-widthapart.Slowlybendyourleftlegandreacharoundtoholdyourfootwithyourlefthand.Ifrequired,holdontoachairforbalance.Pushyourhipsforward.Bendyourrightleganddrawyourleftlegbackfurther.Nowstarttomoveyourlegbyalternatelypointingyourkneeforwardanddrawingyourkneeback.Repeatx6oneachside.


Standwithyourfeethip-width.Stepyourleftlegbackandpressyourheelintothefloor.Straightenbothlegs.Placeyourhandsonyourhipsandtipforwardsmaintainingastraightback.Eitherremainhereorbringyourfingertipstothefloor.

4.WALKINGDOG

Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Bendonelegandpushtheotherheeltowardsthefloor.Continue,movingsidetosideorpausefor10secondsoneachleg.

5.KNEELINGSOLESTRETCH

Returntoallfours.Turnyourtoesundertofeelastretchonthesolesofthefeet.Eitherremainhereorwalkyourhandsbackwardsuntilyouaresittingbackonyourheels.


Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Tuckyourpelvisunder.Slowlysinkforwardsanddownintothelunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.

7.LIZARD

MoveintotheLungeposition,butpositionyourleftfootoutsideyourlefthand.Sinkyourhipsdeeperintothelunge.Bendyourarmsorlowerontoyourforearms.Uncurlyourbacktoessothefrontofyourfootrestsonthefloor.

8.PIGEON

Returntoallfours.Slideyourrightkneeupbehindyourrightwrist.Wiggleyourrightfootalittleovertotheleft.Straightenyourbackleg.Loweryourselfslowlyontoyourforearms.Tomovedeeper,loweryourupperbodyfurtherbyrestingyourforeheadonyourstackedhandsorthefloor.Repeatontheotherside.


Lieonthefloorwithyourrightlegelevated.Holdbothpartsofyourstrapinyourrighthand.Bendyourleftlegandletyourkneedropouttothesidetoactasacounterbalance.Nowslowlytaketherightlegouttotheright.Repeatontheotherside.


Drawyourrightlegbacktothecentreandholdbothpartsofthestrapinyourlefthand.Moveyourrightlegslowlyacrosstotheleft.Reachyourrightarmoutatshoulderheight.Repeatontheotherside.

GOINGDEEPER:LYINGLEGKNOT

Ifyouareasupplerunner,trythispowerfulstretchforthemusclesoftheouterthighsandhipswhilerecoveringonyourback.Itsaccessibilitydependsonhipflexibility.ButI’vealsofoundthatwomenseemtofinditeasiertoperformthanmen.Tryholdingyourtoesandpressingthemdownforanadditionalfront-of-footstretch.

Lieonyourbackwithyourlegsbent.Crossyourrightlegoveryourleftatthighlevelandhugbothlegsintowardsyou.Holdjustbelowyourtopkneeorclaspbothfeet.Switchlegsbycrossingyourleftlegontop.

SoccerSoccerplayerscanrunbetweensixandeightmilesduringamatchandalternatebetweenjogging,runningandsprintingimpactingthefeet,calves,groinandhamstrings.Soccerisalsoatrulymultidirectionalsportwithsidelunges,backwardsrunningandjumping.Agoodwarm-upandregularstaticstretchingwillensureaplayerissuppleandprimedtorespondtotheunexpectedandstayinjury-freethroughouttheseason.

6Warm-UpsforSoccerRepeateachstretchx4

1.HEELANDTOEROCKING

2.MARCHING

Marchforwardsliftingyourkneeshigh.Swingyourarmsbackandforth.

3.TOYSOLDIER


4.BACKKICKWALKING


5.TRAVERSINGLUNGE

Takealargestepforwardswithyourrightleganddropyourbackkneesothatithoversabovethefloor.Stepupwithyourleftleg.Continuetotravelforwardsalternatinglegs.


Takeawidestepouttotheside,bendingbothkneestodropintothesquat.Positionyourtoesslightlyturnedoutwards.Youshouldbeabletostillseeyourtoesasyousitintothesquat.Traversetotherightside,thentraversetotheleft.

10Post-SoccerStretchesHoldeachstretchfor20–30seconds


Standwithyourfeethip-width.Stepyourleftfootoveryourrightsothelegscross.Reachyourleftarmupandleantotheright.Repeatontheotherside.


Eitherbalanceonyourleftlegorplaceyourlefthandonasurfaceforsupport.Bendyourrightlegandreachbackwithyourrighthandtoholdthefootorankle.Lineupyourkneesandpushyourhipsforwards.Togodeeper,bendthestandinglegalittleanddrawthebentlegfurtherback.Repeatontheotherside.

3.DOWNWARDFACINGDOG


4.LOWLUNGE

Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.

5.FROG

Fromallfours,moveyourkneeswiderandbringyourtoestotouch.Lowerbacktositonyourheels.Stackyourhandsontopofeachotherandrestyourforeheadonyourhands.

6.BUTTERFLY

Siteitheronthefloor,ortheedgeofacushionorfoamblockifyoufindithardtostraightenthespineinthisposition.Bringthesolesofyourfeettogether.Claspyourhandseitheraroundyourfeetoraroundyouranklesandsittall.

7.BASICSEATEDTWIST

Stretchyourlegsoutinfront.Bendyourrightlegandstepitoveryourleft.Wrapyourleftarmaroundyourleganddrawyourlegintoyourbody.Dropyourrightfingertipsbehindyourbackandbegintorotateyourtorsototherightinstages:lowerback,midbackandshouldersandfinallyyourheadturnstolooktotheright.

8.FIGUREFOUR

Lieonyourbackwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Eitherstayhereorliftbothfeetofftheflooranddrawbothlegsintowardsyou.Holdbehindyourfrontthighorclaspyourfrontshin.Repeatontheotherside.


Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendyourleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorbenditalittle.Repeatontheotherside.


RemainintheLyingStrapHamstringStretch,butmoveyourstraphigherontotheballofyourfootandpushyourheelup.Staystillormoveyourheelslowlyfromsidetoside.

GOINGDEEPER:THELIZARD

TheLizardisbasicallyaverylowlungewithadeepgroinstretchmakingitausefulflexibilitytechniqueforthemoresuppleplayerasbothgroinandhamstringstrainsarecommoninsoccer.Lizardalsostretchesthehipflexorofthebackleg.TwoormorefoamyogaorPilatesblocksareusefulpropsforthisstretch,butafewthickbookswillworktoo.Youmayalsoneedtopadyourbackkneewithablockorcushion.

Fromallfours,stepyourleftfootuptotheoutsideofthelefthand.Letyourhipssinkdownandseeifyoucanloweryourupperbodydownontoyourforearms.Ablockorbookundereachforearmwillraisethefloorlevelifthisprovesdifficult.Uncurlyourbacktoessothefrontofyourfootrestsonthefloor.Dropyourheaddownandhold.Repeatontheotherside.

SkiingandSnowboardingTenminutesspentstretchingoutthelegsandhipswillgreatlyreducethemuscularachesskiersandsnowboardersfeelastheyexittheslopesattheendofalongday.Neithersportrequiresgreatflexibility,butthefixedbent-leggedstancecancreateachycalves,shins,thighs,hamstringsandbuttocks.Rebalancingthistightnessthroughmusclelengtheningwillleaveskiersandsnowboardersfeelingfreshandreadytoreturntotheslopes.

6Warm-UpsforSkiersandSnowboardersRepeateachstretchx4

1.HEELANDTOEROCKING

2.HIPCIRCLE


3.STANDINGTWIST


4.BACKKICK

Standonyourleftlegwithyourhandsinfrontofyou.Bendyourrightlegasifliftingyourheeltoyourbuttocks.Switchfromlegtoleg.

5.SPEEDSKATER

Stepyourfeetwiderwithyourtoesslightlyturnedoutwards.Lowerintoasidelungebybendingyourrightlegandstraighteningyourleft.Sweepyourleftarmacrossyourchestanddropyourleftelbowdown.Letyourupperbodytwistalittle.Switchfromsidetoside.

6.TRAVERSINGLUNGE

Takealargestepforwardswithyourrightleganddropyourleftkneedownwardssothatithoversabovethefloor.Stepupwiththeleftleg.Continuetotravelforwardsalternatinglegs.

10Post-SkiandSnowboardStretchesHoldeachstretchfor20–30seconds

1.STANDINGBACKBEND

Placeyourhandsonyourlowerback,fingerspointingdownwards.Staylookingforwardorslightlydown.Leanback.Pushyourhipsforward.Drawyourelbowstogether.

2.HALFPYRAMIDORFULLPYRAMIDSTRETCH

Straightenbothlegs.Placeyourhandsonyourhipsandtipforwardsmaintainingastraightback.Remainhereorbringyourfingertipstotheflooreithersideofyourfrontfoot.


FromtheLowLunge,reachhighwithyourleftarmandleantheupperbodyovertotheright.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.

4.LOWLUNGE

Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforwards.Slowlysinkdownintothelunge.


Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesupanddrawyourtoesbacktowardsyou.Todeepenthestretch,holdontoyourfootwithyourrighthandandpullgentlyback.


Togainadeeperstretchforthefrontofthefootandankle,performthekneelingposition,butwithasmallfoldedtowelorjumperunderneathyourtoes.

7.BUTTERFLY

Sitdownandbringthesolesofyourfeettogether.Eitherinterlockyourhandsaroundyourfeetoraroundyouranklesandsittaller.Liftyourchestupinbetweenyourarms.

8.FIGUREFOURCHAIR

Sitonachairwithastraightbackandbothfeetonthefloor.Liftyourleftfootoffthefloorandturnyourkneeout.Restyourleftankleontopofyourrightthigh.Keepingyourbackstraight,leanyourupperbodyforwardsalittle.Leanfurtherforwardstoincreasetheintensityofthestretch.Repeatontheotherside.

9.BASICSEATEDTWIST

Stretchyourlegsoutinfront.Bendyourrightlegandstepitoveryourleft.Wrapyourleftarmaroundyourleganddrawyourlegintoyourbody.Dropyourrightfingertipsbehindyourbackandbegintorotatethetorsototherightinstages:lowerback,midbackandshouldersandfinallyyourheadturnstolooktotheright.Repeatontheotherside.

10.LYINGQUADSTRETCH

Lowerdownontoyourfront.Bendyourleftlegandreacharoundforyourfoot.Pressyourhipsintothefloortoavoidarchingyourbackanddrawthelegclosertoyourbuttocks.Note:ifyoucannotreachthefoot,loopastraportiearoundit.

GOINGDEEPER:LOWLUNGEWITHQUADSTRETCH

Ifyouarecomfortablebearingweightonyourbackknee,tryperformingalowlungecombinedwithaquadstretch.Pleasenote:youwillrequireflexibilitytosinkyourhipslowenoughsothatmostoftheweightonyourbackkneeisjustabovethejoint,onyourthigh,ratherthansquarelyonyourkneecap.Dopadthebackkneewithacushionorblock.Performthelowlungewithyourleftfootinfront.Nowleanalittletotheleft,dropyourlefthandtothefloorandbendyourrightleg.Reacharoundtoholdyourrightfoot.Shiftyourweightbacktothecentreandliftyourupperbody.Eitherholdstillordothefollowingsteps:• Pressthefrontofyour

footintoyourhand.

• Drawyourheelclosertoyourbody.

Ifyoufeelbalanced,endbyreachingaroundtoyourfootwithyourrighthandtoo,drawingbackyourshouldersandliftingyourchest.Repeatontheotherside.

SwimmingWatchthepoolsidestretchesofchampionswimmersandtheirsuperiorflexibility,particularlyintheupperbody,isclear.Byincreasingtherangeofmovementintheshoulders,spineandanklejoints,swimmersareabletoglidesmoothlyandcreatelesswaterturbulence.Amateurswimmerscanalsoreapperformancegainsthroughregularstretchingandreducepost-swimmingachesaroundthebackandshoulders.Thestretchingroutinebelowisdesignedwiththefrontcrawlstrokeinmind,butwouldsuitswimmersfavouringotherstylestoo.

6Warm-UpsforSwimmersRepeateachstretchx4

1.DYNAMICHEADTURNS

Rotateyourheadtotheright,backtothecentreandovertotheleft.Continuetoturnyourheadfromsidetoside.Moveinslowmotion.

2.SWIMMINGARMS1


3.SWIMMINGARMS2


4.MID-BACKWARM-UP


5.LEGSWING

Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.Repeatontheotherside.

6.ANKLEROLL

Placeyourhandsonyourhips.Standonyourleftlegandliftyourrightfootoffthefloor.Rotateyourfootslowly.Repeatontheotherside.

10Post-SwimStretchesHoldstretchesfor20-30seconds

1.FULLBODYSTRETCH


Interlinkyourhandsbehindyourhead.Dropyourheaddownbringingyourchintowardsyourchest.Donotpushyourheadfurther,butletyourelbowsdropforwardssotheweightofyourarmsincreasesthestretch.

3.ASSISTEDTRAPEZIUSSTRETCH

Dropyourheadandtipitslightlytotheright.Nowraiseyourrightarmup,placeyourrighthandontothetopofyourhead.Gentlydrawyourheadalittledeeperintothestretch.Repeatontheotherside.

4.TRICEPSSTRETCH

Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawtherightelbowback.Repeatontheotherside.

5.SHOULDERBLADEREACHSTRETCH

Standwithyourfeethip-widthapart.Takeyourleftarmbehindyourbackandslideyourhandupyourspinetowardsthemiddleofyourshoulderblades.Repeatontheotherside.

Loweryourselfdowntoallfoursandsitonyourheels.Reachyourarmsoutinfrontofyou.Spreadyourfingersandpressdown.Hookyourthumbstogether.Drawyourhipsawayintheoppositedirection,tuckyourchininandliftyourmidbacktogodeeper.


Releaseyourthumbhook.Walkyourhandsovertotheright.Pressyourpalmsintothefloor.Holdfor30seconds.Walkyourhandsovertotheleftandpressyourpalmsintothefloor.Holdfor30seconds.


Togainadeeperstretchforthefrontofthefootandankle,performthekneelingposition,butwithasmallfoldedtowelunderneathyourtoes.

10.BASICSEATEDTWIST


GOINGDEEPER:ADVANCEDTRICEPSSTRETCH

ThisstretchcombinesTricepsStretchandShoulderBladeReachStretch.Itisafantasticstretchforswimmers,butdoesrequireagooddegreeofshoulderjointrangeofmotion.Haveastrap,tieorbelthandy(hangingovertherightshoulder)toaidthestretchand–asalways–moveinandoutofthestretchslowlyandwithcaution.

RepeattheTricepsStretchwiththerightarm,butthistimetakeyourleftarmbehindyourbackandslideitupyourspine.Seeifyoucanclaspyourhandscomfortably.Ifnot,usethestraptobridgethegapbetweenyourhands.Don’tbesurprisedifyoucanclaspononesidebutnotontheother;mostpeoplehaveamoreflexibleside.

TennisandOtherRacquetSportsFlexibilityisparamountfortennis,squashandbadminton.Atennisplayerwillmoveherjointsthroughextremerangesofmotion.Picturethedemandsmadeoftheshoulderintheserve,orthehipjointasaplayerstepsintoadeepsidelunge.Thelowerbodycanalsotakeapoundinginallracquetsports,especiallythefeet,calvesandknees.Stretchingcanhelpplayers’bodiesabsorbtheforceandimpactofthegame,preparetheirmusclesforthatunexpectedtwistorlungetoreachashotandovercometheimbalancescreatedbyone-sidedsports.

6Warm-UpsforRacquetSportsRepeateachstretchx4


2.SWIMMINGARMS2


3.HEELANDTOEROCKING


4.HEELTAPS

Standonyourrightleg.Liftyourleftlegup,benditandturnyourkneeout.Touchyourleftheelwithyourrighthand.Switchfromlegtoleg.

5.LUNGEWITHTWIST

Preparetolungebutthistimefoldyourarmsandholdontoyourelbows.Positionthearmsatchestheight.Asyoustepforwardswiththerightfoot,rotateonlyyourupperbodytotheright.Rotateyourupperbodytofaceforwardsandrisebackuptostanding.Repeatontheotherside.

6.SPEEDSKATER

Stepyourfeetwiderwithyourtoesslightlyturnedoutwards.Lowerintoasidelungebybendingyourrightlegandstraighteningyourleft.Sweepyourleftarmacrossyourchestanddropyourleftelbowdown.Letyourupperbodytwistalittle.Switchfromsidetoside.

10Post-RacquetSportsStretchesHoldeachstretchfor20–30seconds


Standwithyourrightarmstraightandatshoulderheight.Useyourlefthandtogentlypushyourrighthanddown.Repeatontheotherside.


Standwithyourrightarmstraightandatshoulderheight.Useyourlefthandtogentlypullyourfingersback.Repeatontheotherside.

4.TRICEPSSTRETCH

Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.


Stepthefeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplacethehandsonthefloor.Letyourheaddropdownandrelax.

6.LOWLUNGEWITHTWIST

Loweryourselfdowntoallfours.Stepyourleftfootupinbetweenyourhands.Keepyourlefthandorfingertipsonthefloorandsweepyourrightarmup.Switchlegsandsweepyourleftarmup.

7.BUTTERFLY

Siteitheronthefloor,ortheedgeofacushionorfoamblockifyoufindithardtostraightenyourspineinthisposition.Bringthesolesofyourfeettogether.Claspyourhandseitheraroundyourfeetoraroundyouranklesandsittall.Togodeeper,keepyourbackstraightandleanyourupperbodyforwards.

8.BASICSEATEDTWIST

Stretchyourlegsoutinfront.Bendyourrightlegandstepitoveryourleft.Wrapyourleftarmaroundyourleganddrawyourlegintoyourbody.Dropyourrightfingertipsbehindyourbackandbegintorotateyourtorsototherightinstages:lowerback,midbackandshouldersandfinallyyourheadturnstolooktotheright.Repeatontheotherside.


Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfootandpushyourheelup.Bendyourleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Staystillormoveyourheelfromsidetoside.Repeatontheotherside.

10.LYINGANKLESTRAPSTRETCH

Turnthesoleofyourfoottofacetheleft.Moveyourleg10-20degreesacrossyourbody.Repeatontheotherside.

GOINGDEEPER:WIDE-LEGGEDTWISTS

Combinetheupperbodytwistingactionrequiredinracquetsportswithahamstringandinnerthighstretch(WideLeggedForwardBend).Youshouldbeabletocomfortablyrestyourfingertipsorpalmsonthefloorinordertoproceed.Thistechniquecanbedoneeitherasastaticstretch,holdingfor30secondsoneachsideorasadynamicflow.Forthemovingversion,breatheinasyousweepyourrightarmupandbreatheoutasyouloweritdown.Repeatontheleftsideandmoveslowlyfromsidetoside.

Takeyourfeetwidewithyourtoesslightlyturnedinandrestyourfingertipsorpalmsonthefloor.Asyouinhale,sweepyourrightarmup.Loweryourarmdownandrepeat,turningtotheleft.

TriathlonDuetothevolumeoftrainingtriathletesundertake,itiscrucialtostretchregularlybothtoavoidnigglesandinjuries,butalsotoreaptheperformancebenefitsofowningastrong,butsupplebodyabletowithstandtherigoursofallthreesports.Thissequencefocusesonthemusclesusedforrunning,cyclingandswimming,buthonesinonparticulartriathloninjuryhotspotssuchastheouterhip/thigh,hamstringsandcalves.Additionalstretcheswillhelptriathletesfindcomfortandformintheextremeflexedcyclingpositionandimproveshoulderrangeofmovementforswimming.

6Warm-UpsforTriathletesRepeateachstretchx4

1.HEELANDTOEROCKING

Rockyourweightbackintoyourheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofyourfeetandliftyourheelsoffthefloor.

2.LEGSWING


3.BACKKICKS


4.HEELTAP


5.SWIMMINGARMS2


6.STANDINGTWIST

Bendyourkneesalittleandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletthearmsswingaround.Returntothecentreandtwisttotheleft.

10Post-TriathlonStretchesHoldeachstretchfor20–30seconds

1.FULLBODYSTRETCH



Interlinkyourhandsbehindyourhead.Dropyourheaddownbringingyourchintowardsyourchest.Donotpushyourheadfurther,butletyourelbowsdropforwardssothattheweightofyourarmsincreasesthestretch.


Takeastepbackwithyourleftleg.Bendyourleftlegandtipyourupperbodyforwards.Liftyourrighttoesuptorollyourfootontheheel.Repeatontheotherside.

5.FIGUREFOURCHAIR

Sitonachairwithastraightbackandbothfeetonthefloor.Liftyourleftfootoffthefloorandturnyourkneeout.Restyourleftankleontopofyourrightthigh.Keepingyourbackstraight,leanyourupperbodyforwardsalittle.Leanfurthertouptheintensityofthestretch.Repeatontheotherside.

6.BASICSEATEDTWIST



Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Tuckyourpelvisunder.Slowlysinkforwardsanddownintothelunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.Repeatontheotherside.

8.LIZARD

FromtheLungeposition,positionyourfootontheoutsideofyourlefthand.Sinkyourhipsdeeperintothelunge.Bendyourarmsorlowerontoyourforearms.Uncurlyourbacktoessothefrontofyourfootrestsonthefloor.Repeatontheotherside.

9.PIGEON

Moveontoallfours.Slideyourrightkneeupbehindyourrightwrist.Wiggleyourrightfootalittleovertotheleft.Straightenyourbackleg.Loweryourselfslowlyontoyourforearms.Tomovedeeper,loweryourupperbodyfurtherbyrestingyourforeheadonyourstackedhandsorthefloor.


Loweryourselfdowntoallfoursandsitonyourheels.Reachyourarmsoutinfrontofyou.Spreadyourfingersandpressdown.Hookyourthumbstogether.Drawyourhipsawayintheoppositedirection,tuckyour

chininandliftyourmidbacktogodeeper.

GOINGDEEPER:PIGEONWITHQUADSTRETCH

Triathletesareusedtomulti-taskingsohere’sanadvancedtechniquethatticksmanyboxes.PigeonwithQuadstretchwillunlocktightglutesandhipflexorswhileprovidingadeepstretchforthequads.Pleasenote:liftingthebackfootplacespressureonthekneejointsoavoidthisstretchifyouhaveakneeinjury.Ideally,youshouldbeabletosinkthehipslowenoughinthelungesothatwhenyoudrawthebacklegin,thepressureisjustabovethekneejoint,ratherthansquarelyonthekneecap.

PerformPigeonagainwiththerightlegbentinfront.Insteadofloweringyourupperbodydowntothefloor,stayupright.Leanalittletotheright.Bendyourleftlegandreachtheleftarmbacktoholdyourbackfoot.Shifttheweightbacktothecentreandlengthenthespineandgentlydrawyour

leftlegtowardsyou.Repeatontheotherside.

WatersportsThetwostretchingsequencesbelowaredesignedtopreparethebodyfortherigoursofkitesurfing,wakeboarding,waterskiingandwindsurfing.Thesewatersportsdemandgoodstrengthinthecore,hands,forearms,chest,backandshoulders.Regularstretchingwillhelpenthusiastsgainflexibilitysothattheirbodiesaresuppleandprimedfortheunexpectedmoveorfall.Theaimisalsotosidestepoveruseinjuriesparticularlyaroundtheelbows,lowerbackandknees.

6Warm-UpsforWatersportsRepeateachstretchx4

1.MID-BACKWARM-UP

2.SWIMMINGARMS1


3.SWIMMINGARMS2


4.SQUEEZEANDSPREAD


5.SIDELEGSWING


6.BACKKICKS


10Post-WatersportStretchesHoldeachstretchfor20–30seconds

1.FINGERSTRETCHING

Spreadyourfingerswide.Gentlydrawbackeachfingeronebyoneholdingforafewseconds.


Standwithyourrightarmstraightandatshoulderheight.Gentlypushyourrighthanddown.Repeatontheotherside.

5.TRICEPSSTRETCH



Standtall.Interlinkyourhandsbehindyourhead.Dropyourhead,tuckyourchininandletyourelbowsdropforwardssotheweightofthearmsincreasesthestretch.Nowbegintoletyourspinerounduntilyoufeelthestretchspreaddowntoyourupperback.Uncurlslowlytostandingandreleaseyourarms.


Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Tuckyourpelvisunder.Slowlysinkforwardsanddownintothelunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.Repeatontheotherside.

8.FIGUREFOURSITTING

Sitonthefloororonamatwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereorliftbothfeetofftheflooranddrawbothlegsintowardsyou.Holdbehindyourfrontthighorclaspyourfrontshin.Repeatontheotherside.


Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendyourleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorbenditalittle.Repeatontheotherside.

10.BASICLYINGTWIST

Dropyourfeettothefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.

GOINGDEEPER:THERACKSTRETCH

Thisstretchtargetsthe‘gripping’musclessuchastheshoulders,chestandforearmsusedtowaterski,windsurforkitesurf.Itiseasilyadjustedsocanbemadeasdeeporgentleasrequired,butavoidTheRackifyouhaveashoulderinjury.

Movetoaseatedpositionandstraightenyourlegs.Takeyourhandsbehindyourback,fingerspointingaway,andpressthemintothefloor.Liftyourchest,butkeepyourchintuckedin.Squeezeyourshoulderbladestogether.Togodeeper,repeat,butwithyourhandseitherclosetogetherand/orfurtheraway.

WeightTrainingObserveaweightlifterdropintoadeepsquatanditscleartoseehowimportantitistobebothsuppleandstrong,notjustinthecalves,innerthighsandhamstrings,butthelowerbackandshoulders,inordertoachieveastrongandsafeliftingposition.Intenseliftingwithheavyweightscanquicklyreducerangeofmotion,butregularflexibilitytrainingwillcounterthisandalsobenefitthoseworkingwithsmallerfreeweightsandkettlebellsbyensuringthattheystaysuppleandresistanttoinjury.

6Warm-UpsforWeightTrainingRepeateachstretchx4

1.KNEECIRCLE

Standwithyourfeettogether.Bendyourlegsandplaceyourhandsonyourknees.Makecircleswithyourknees.

2.HIPCIRCLE


3.LEGSWING


4.LUNGES

Placeyourhandsonyourhips.Takealargestepforwardswithyourrightlegandbendyourkneetoa90-degreeangle,ensuringyourankleiseitherdirectlyover,orjustbehindyourknee.Simultaneouslydropyourbackkneedownsothatithoversabovethefloor.Stepbacktostanding.Switchfromlegtoleg.

5.SUMOSQUATS

Placeyourhandsbyyoursides.Stepyourfeetwidewithyourtoesslightlyturnedoutwards.Bendbothlegsandlowerintoasquatcheckingthatyourkneesarealignedwithyoursecondtoesandyourtoesarejustvisibleinthesquat.Risebackuptoastandingposition.

6.SWIMMINGARMS1


10Post-WeightTrainingStretchesHoldeachstretchfor20–30seconds

1.TRICEPSSTRETCH


Takeyourarmsbehindyourback.Interlinkyourhandsorholdontoastrap.Liftyourchest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.


Stepyourfeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplaceyourhandsonthefloor.Letyourheaddropdownandrelax.


Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforwards.Slowlysinkforwardsanddownintothelunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.Repeatontheotherside.


Loweryourselfdowntoallfoursandsitonyourheels.Reachyourarms

outinfrontofyou.Spreadyourfingersandpressdown.Hookyourthumbstogether.Drawyourhipsawayintheoppositedirection,tuckyourchininandliftyourmidbacktogodeeper.


Releaseyourthumbhook.Walkyourhandsovertotheright.Pressyourpalmsintothefloor.Holdfor30seconds.Walkyourhandsovertotheleftandpressyourpalmsintothefloor.Holdfor30seconds.

9.ROUNDEDBACKSTRETCH

Sitwithyourlegsbentandfeetonthefloor.Claspyourhandsaroundthebackofyourthighs.Roundyourback,letyourheaddropdownandleanback.

10.SEATEDTWIST

Stretchyourlegsoutinfront.Bendyourleftlegandstepitoveryourright.Wrapyourrightarmaroundyourleganddrawitintoyourbody.Dropyourleftfingertipsbehindyourbackandbegintorotateyourtorsototheleftinstages:lowerback,midbackandshouldersandfinallyyourheadturnstolooktotheleft.Repeatontheotherside.

GOINGDEEPER:WIDE-LEGGEDBACKSTRETCH

Thisstretchwilllengthentheliftingmusclesinyourbackwhilesimultaneouslystretchingthehamstringsandinnerthighs.EnsurethatyoucancomfortablyperformaWideLeggedForwardBendwithyourhandsrestingonthefloorundereachshoulder.Thetricktothistechniqueistohaveverylittleweightrestingonyourhandssoleanbackalittletoshiftyourweightontoyourheels.

FromtheWide-LeggedForwardBendposition,starttomoveyourfingertipsforwardsuntilyourarmsstraighten.Continuetoleanbackontotheheelsalittleuntilyoufeelastretchinyourback.Todeepenthisbackstretch,tuckyourchininandroundyourbackslightly.

AcknowledgementsSuchavisualbookdemandedoutstandingmodelsandI’msogratefulforRorySpicer,JianhuaLiang,IanShaw,LillyMorgado,RosieMasterandmyhusbandTomWilliamsonforprovidingtheirtime,energyandawillingnesstobebentintoavarietyofshapesforthecamera.Mythreechildren;LaurenSkye,FinlayandCameron,alongwiththelovelyElizaGranville,steppedintoshoottheStretchesforChildrenandStretchesforTeenagerssequencesaswellastheWristsandHandschapter,andalldeserveaspecialmention.ThankyoualsotoSarahConnelly,myeditoratBloomsbury,forbeingcalm,professionalandloggingandlabellingtheimagessoefficiently.Afinaldedicationmustgotothelaid-backGrantPritchardwhoshot750-somethingperfectphotoswithoutraisinganeyebrow.ItwasfunworkingwithyouandIhopeyoupickedupastretchortwoforyourlowerback.

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The Stretching Bible: The Ultimate Guide to Improving Fitness and Flexibility

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