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General Stretches

(NB. If injured, check with your physio/biokineticist before doing these)

         Neck:

Pull head to each side with other hand behind back, chin to armpit   3x 20sec hold

 Shoulders:

       Pull arm across chest    3x20sec hold

       Towel behind back, pull up and hold 20sec then pull down and hold 20sec        3x20 sec  hold   each direction

       Side flexors:

 On side, push up with top leg crossed over   3x20sec hold

Back extension:

 On stomach, push up on arms keeping hips down    3x20 sec hold

Back rotation:

 On back, pull leg across to opposite side     3x20sec hold

 Glutes:

 Sitting, one leg bent in front, other leg back, lean forward over shin    3x20sec hold

 Hip flexors:

 Lunge position, one knee on ground, push hips forward, pull tummy in  3x20sec hold

 Quads:

 Lying on side, grab ankle of top leg and pull leg back behind     3x20sec hold

 Hamstrings:

 Sitting, one leg straight other bent in front, stretch to toes   3x20sec hold

 Calves:

 Press-up position, one foot on other, push back to stretch calf  3x20sec hold

                          ___________________________________________

                                                          Neural Stretches

        (NB: If injured, please check with your physio or biokineticist before doing these)


-          Standing, one arm outstretched sideways and backwards, point hand backwards, turn head to opposite side, bounce arm back and forth                     3x20 small bounces of arm back and forwards.

-         On back, one leg up straight, support behind thighs with hands, flex foot up and down                                           3x20 foot pumps

-         Sitting, legs straight out in front, hands behind head, toes pointing up, pull head and upper body forward, then small rocking back and forward with upper body                                                                       3x20 pulls


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