STRETCH GUIDE
Neck Stretch
- Tilt your head to the side so that your ear is going down towards your shoulder.
- You can support the head with the hand.
- You will feel the stretch in the opposite side down the trapezius.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Levator Scapulae Stretch
- Look straight ahead.
- Turn your head 45 degrees one way.
- Hold your head with your arm and pull your chin down toward your chest whilst maintaining the angle.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Chest Stretch
- Stand tall and put your hands behind your head.
- Keep your head up and break your elbows apart to stretch your chest.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Cross-Body Shoulder Stretch
This stretches the deltoids, teres minor and supraspinatus.
- Standing up or sitting, pull one arm across your body whilst hooking it up with the upper-part of your other arm.
- Don’t let the arm drop too far below shoulder height - this is why you prop it up with the other arm.
- You should feel a stretch in the shoulder as you pull the arm across your body.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Apley Scratch Stretch/Test
This is a stretch for the shoulders and triceps.
- This is also a test of shoulder mobility/flexibility, known as the Apley Scratch Test.
- Draw one hand round and up your back and then bring the other hand up and round onto the top of your back, flexing at the elbow overhead.
- Try to let the fingers touch if possible, if not hold the point closest to touching during the stretch.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Apley Scratch Stretch/Test (Towel)
This is a good modification if you cannot get both hands to join behind your back.
- Using a towel to assist you, draw one hand round and up your back, and then bring the other hand up and round onto the top of your back, flexing at the elbow overhead.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Tricep Stretch
- This is a stretch for the triceps.
- Touch the top of your back with one hand.
- Place the hand of the other arm on the elbow to help push the hand down the back to increase the stretch.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Chest & Bicep Stretch
- Stand with feet parallel to the wall with a slight clearance between the wall and your feet.
- Press your palm into the wall with your arm straight behind you at shoulder height.
- You should feel a stretch in the chest, shoulders and biceps.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Side Bend Stretch
This is a stretch for your lats and obliques.
- Place one arm down the side of the leg and one arm reaching upwards.
- Side bend and reach to the side until you feel a stretch down the side of your body.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Upper Back Stretch
- Interlock your fingers with your arms stretched out straight in front of you.
- Lower your chin slightly and you should feel the stretch through the traps and shoulders.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Forearm Stretch
This is a stretch for the forearm and wrist.
- Hold your arm out straight with your palm facing out and your fingers pointing down.
- Use your other arm to pull the fingers back towards you to increase the stretch.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Standing Single Hamstring Stretch
- Stand with feet hip-width apart.
- Step forward with one foot in front of you and flex the front foot up towards you, whilst keeping the leg straight.
- Bend at the hips and place your hands on your thigh.
- Bend the back leg and sit backwards into the stretch.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Standing Hamstring Stretch
- Adopt a standing, shoulder width stance with your torso upright.
- Gently lean forwards from your waist whilst keeping your legs straight.
- Continue to lean forward until you can feel the stretch come through your hamstrings.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Lunging Hip Flexor Stretch
This is a stretch for the hip flexors, quads and glutes.
- Kneel on one knee and place your other knee behind you on the ground.
- Push the back foot behind you to lengthen the back leg and lean forward on the knee that is in front of you.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
- Make sure you stretch both sides.
Kneeling Rectus Femoris Stretch
This is a strong stretch for the rectus femoris (Quad muscle).
- Kneel on one knee and lean slightly forwards.
- Pull the back foot towards your bottom with your hand(s) whilst maintaining your balance.
- You should feel a strong stretch in the front of the thigh of the back leg.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Prone Quad Stretch
- Lay face down with your legs fully extended and flat on the floor.
- Next, bring your right foot towards your glute then take a hold of your right foot with your right hand so that your knee bends and your hips are extended towards the floor, stretching your thigh and hip flexors.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Side Lying Quad Stretch
- Lay on your side with your bottom leg fully extended.
- Next, bring your top foot towards your glute then take a hold of your top foot with your hand so that your knee bends and your hips are extended, stretching your thigh and hip flexors.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Double Glute Stretch
This is a stretch for the glutes. Sitting for long periods such as driving or watching TV leads to tight glutes. Tight glutes often lead to a tight and potentially painful lower back and hamstrings. It’s therefore important to stretch them often, especially if you sit for long periods of time or squat heavy in the gym.
- Lie on your back and pull both knees towards your chest, whilst keeping your back flat on the floor.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Reclining Angel Pose
This is a relaxing stretch for the hips, groin and back.
- Lie on your back and push both knees towards the ground on either side of your body.
- Keep your back flat on the floor and you arms to the side of your body.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Seated Glute Stretch
- Sit upright with your legs straight in front of you.
- Next, bring your left leg towards your chest and take your left foot over your right leg.
- To emphasise the stretch pull your bent leg towards your torso with your arm.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Butterfly Stretch
This is a stretch for the inner thighs, hips and groin.
- Sit upright with your feet pressed against each other in front of you.
- Press your knees down towards the ground to feel a stretch through the inner thighs and hips.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Frog Stretch
- Get down on all fours with your forearms against the floor, positioning your shoulders above your elbows.
- Your hip joints should sit above your bent knees.
- Widen the knees. Slowly start to widen your legs, pointing your feet and bent knees outward.
- You should feel a stretch in your quadriceps and groin.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Modified Child's Pose
This is a nice stretch for the lower back, lats and shoulders.
- Start on your knees.
- Bring your bum towards your heels with your arms outstretched in front of you.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Abdominal Stretch
This is a stretch for the abdominal muscles.
- Lie on your stomach with your hands in the press up position as demonstrated.
- Gently raise your body off the ground by straightening your elbows till you feel a stretch in the abs.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Kneeling Forearm Stretch
- Start on your knees.
- Place your palms down with your fingers facing back towards you.
- Keeping your arms straight, lean backwards whilst maintaining contact with the ground through your palms.
- You should feel a stretch through the forearms.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Criss-Cross Stretch
This is a stretch for the rhomboids, shoulders, middle back and neck.
- Come into sphinx pose lying on your front, begin to thread the right arm behind the left until your elbow is lined up with the center of the chest.
- Then begin to walk the left arm out to the left side until the elbow lines up.
- You can keep the head lifted or relax it on the floor.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Thread the Needle
This stretches and opens the shoulders, chest, arms, upper back, and neck.
- Kneel on the ground and then lean forward, reaching one arm overhead to place the palm on the ground as you reach the other one under your arm to relax the side of your head and body down to the ground.
- As you relax the side of your head and your bottom shoulder down, use the hand overhead to help rotate your chest open toward the ceiling.
- Breathe and relax into the stretch so that you feel a stretch down your neck and across your shoulder blades. Rotate your chest up and open.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Lying Glute Stretch
This is a stretch for the glutes. Sitting for long periods such as driving or watching TV leads to tight glutes. Tight glutes often lead to a tight and potentially painful lower back and hamstrings. It’s therefore important to stretch them often, especially if you sit for long periods of time or squat heavy in the gym.
- Lie on your back and pull one knee towards your chest, whilst keeping the other leg straight and your back flat on the floor.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Lying Hamstring Stretch
This is a stretch for the hamstrings - another muscle that tends to shorten easily with prolonged periods of sitting.
- Lying flat on your back, pull one leg towards your chest keeping it straight.
- Have the other leg straight and flat on the ground or bent at 45 degrees. It doesn’t matter which, just as long as you keep your back flat on the ground and do not allow it to lift-off as you bring the leg towards the chest.
- Keep your head and shoulders on the ground whilst you hold the stretch in the straight leg.
- Hold for 15 seconds as part of a maintenance or post-workout stretch routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Pretzel Stretch
This is a good multi-purpose stretch for the quads, glutes, hips, obliques and back.
- Lie on your right side with your head resting on your arm.
- Bend your left knee and hip up toward your chest as far as you can, and let it drop to the floor.
- Bend your right knee and grab your right foot (use a strap if you can’t reach it) with your left hand.
- Make sure your leg and torso remain in a straight line as you gently bring your top shoulder toward the floor.
- Repeat on the other side.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Neck Stretch
- Tilt your head to the side so that your ear is going down towards your shoulder.
- You can support the head with the hand.
- You will feel the stretch in the opposite side down the trapezius.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Levator Scapulae Stretch
- Look straight ahead.
- Turn your head 45 degrees one way.
- Hold your head with your arm and pull your chin down toward your chest whilst maintaining the angle.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Chest Stretch
- Stand tall and put your hands behind your head.
- Keep your head up and break your elbows apart to stretch your chest.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Cross-Body Shoulder Stretch
This stretches the deltoids, teres minor and supraspinatus.
- Standing up or sitting, pull one arm across your body whilst hooking it up with the upper-part of your other arm.
- Don’t let the arm drop too far below shoulder height - this is why you prop it up with the other arm.
- You should feel a stretch in the shoulder as you pull the arm across your body.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Apley Scratch Stretch/Test
This is a stretch for the shoulders and triceps.
- This is also a test of shoulder mobility/flexibility, known as the Apley Scratch Test.
- Draw one hand round and up your back and then bring the other hand up and round onto the top of your back, flexing at the elbow overhead.
- Try to let the fingers touch if possible, if not hold the point closest to touching during the stretch.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Apley Scratch Stretch/Test (Towel)
This is a good modification if you cannot get both hands to join behind your back.
- Using a towel to assist you, draw one hand round and up your back, and then bring the other hand up and round onto the top of your back, flexing at the elbow overhead.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Tricep Stretch
- This is a stretch for the triceps.
- Touch the top of your back with one hand.
- Place the hand of the other arm on the elbow to help push the hand down the back to increase the stretch.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Chest & Bicep Stretch
- Stand with feet parallel to the wall with a slight clearance between the wall and your feet.
- Press your palm into the wall with your arm straight behind you at shoulder height.
- You should feel a stretch in the chest, shoulders and biceps.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Side Bend Stretch
This is a stretch for your lats and obliques.
- Place one arm down the side of the leg and one arm reaching upwards.
- Side bend and reach to the side until you feel a stretch down the side of your body.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Upper Back Stretch
- Interlock your fingers with your arms stretched out straight in front of you.
- Lower your chin slightly and you should feel the stretch through the traps and shoulders.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Interlocking Chest & Shoulder Stretch
- Interlock your fingers with your arms stretched out behind your body.
- Keeping your back straight and shoulder blades together, push your arms up until you feel the stretch in your chest.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Lat Stretch Against the Wall
- Place both hands on the wall with the fingers pointing up.
- Try to create 90 degrees at the hip.
- Push your hips away from the wall whilst pushing your shoulders into the wall.
- This will stretch your lats, chest and shoulders.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Forearm Stretch
This is a stretch for the forearm and wrist.
- Hold your arm out straight with your palm facing out and your fingers pointing down.
- Use your other arm to pull the fingers back towards you to increase the stretch.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Standing Glute Stretch
This is a stretch for the glutes.
- Stand on one leg and bring your knee towards your chest, holding the leg with your arms.
- Keep as tall as possible.
- If you struggle to balance you can do this stretch with your back supported against the wall.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Standing Quad Stretch
- Stand on one leg and pull your foot towards your bottom until you feel a stretch in the front of the thigh.
- If you struggle to balance, hold onto a wall or fixed furniture.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Standing Single Hamstring Stretch
- Stand with feet hip-width apart.
- Step forward with one foot in front of you and flex the front foot up towards you, whilst keeping the leg straight.
- Bend at the hips and place your hands on your thigh.
- Bend the back leg and sit backwards into the stretch.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Standing Hamstring Stretch
- Adopt a standing, shoulder width stance with your torso upright.
- Gently lean forwards from your waist whilst keeping your legs straight.
- Continue to lean forward until you can feel the stretch come through your hamstrings.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Hamstring Stretch (Feet Facing Inwards)
- Adopt a standing, shoulder width stance with your torso upright.
- Point the feet inwards and gently lean forwards from your waist whilst keeping your legs straight.
- Continue to lean forward until you can feel the stretch come through your hamstrings.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
-Hold for 30 seconds or longer as part of a developmental stretching routine.
Hamstring Stretch (Feet Facing Outwards)
- Adopt a standing, shoulder width stance with your torso upright.
- Point the feet outwards and gently lean forwards from your waist whilst keeping your legs straight.
- Continue to lean forward until you can feel the stretch come through your hamstrings.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
-Hold for 30 seconds or longer as part of a developmental stretching routine.
Hamstring Stretch(Cross Leg)
- Adopt a standing, shoulder width stance with your torso upright.
- Cross one leg infront of the other and gently lean forwards from your waist whilst keeping your legs straight.
- Continue to lean forward until you can feel the stretch come through your hamstrings.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
-Hold for 30 seconds or longer as part of a developmental stretching routine.
Free Standing Calf Stretch
- Bend your front leg in front of your body.
- Keep your back leg straight and dig the heel of the back leg down into the ground behind you.
- You should feel a strong stretch in the calf muscles.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Leaning Calf Stretch
- Stand at arm's length from a wall or a sturdy piece of exercise equipment.
- Put your palms against the wall or hold on to the piece of equipment.
- Keep the back leg straight with your heel flat on the floor.
- Bend your front knee and move your hips forward until you feel a stretch in your calf.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
- Swap to the other leg and repeat.
Calf Stretch (Off Step)
- Hold onto something for support.
- Place both feet on the bottom step of the stairs – hip width apart.
- Slide one foot back until only the ball of the foot remains on the step.
- Keeping this knee straight, bend the opposite knee and lower the heel off the step until a stretch is felt in the calf.
- Hold for 15 seconds as part of maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
- Swap to the other leg and repeat.
Lunging Hip Flexor Stretch
This is a stretch for the hip flexors, quads and glutes.
- Kneel on one knee and place your other knee behind you on the ground.
- Push the back foot behind you to lengthen the back leg and lean forward on the knee that is in front of you.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
- Make sure you stretch both sides.
Kneeling Rectus Femoris Stretch
This is a strong stretch for the rectus femoris (Quad muscle).
- Kneel on one knee and lean slightly forwards.
- Pull the back foot towards your bottom with your hand(s) whilst maintaining your balance.
- You should feel a strong stretch in the front of the thigh of the back leg.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Prone Quad Stretch
- Lay face down with your legs fully extended and flat on the floor.
- Next, bring your right foot towards your glute then take a hold of your right foot with your right hand so that your knee bends and your hips are extended towards the floor, stretching your thigh and hip flexors.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Side Lying Quad Stretch
- Lay on your side with your bottom leg fully extended.
- Next, bring your top foot towards your glute then take a hold of your top foot with your hand so that your knee bends and your hips are extended, stretching your thigh and hip flexors.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Prone Double Quad Stretch
- Lay face down with your legs fully extended and flat on the floor.
- Bring both of your feet towards your glutes, taking hold of your feet with your hands.
- Extend your hips towards the floor, stretching your quadriceps and hip flexors.
- From this position, you can also lift your chest to begin to stretch your upper body.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Double Glute Stretch
This is a stretch for the glutes. Sitting for long periods such as driving or watching TV leads to tight glutes. Tight glutes often lead to a tight and potentially painful lower back and hamstrings. It’s therefore important to stretch them often, especially if you sit for long periods of time or squat heavy in the gym.
- Lie on your back and pull both knees towards your chest, whilst keeping your back flat on the floor.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Lying Glute Stretch
This is a stretch for the glutes. Sitting for long periods such as driving or watching TV leads to tight glutes. Tight glutes often lead to a tight and potentially painful lower back and hamstrings. It’s therefore important to stretch them often, especially if you sit for long periods of time or squat heavy in the gym.
- Lie on your back and pull one knee towards your chest, whilst keeping the other leg straight and your back flat on the floor.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Figure 4 Stretch
This is a good stretch for the glutes and piriformis.
- Lying on your back, cross your right ankle over your left knee and keep your right foot flexed.
- Bring your left knee toward your chest. Reach your right hand through your legs and interlock your fingers.
- Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.
- Repeat on the other side.
- Hold for 15 seconds as part of a maintenance or post-workout stretch routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Lying Hamstring Stretch
This is a stretch for the hamstrings - another muscle that tends to shorten easily with prolonged periods of sitting.
- Lying flat on your back, pull one leg towards your chest keeping it straight.
- Have the other leg straight and flat on the ground or bent at 45 degrees. It doesn’t matter which, just as long as you keep your back flat on the ground and do not allow it to lift-off as you bring the leg towards the chest.
- Keep your head and shoulders on the ground whilst you hold the stretch in the straight leg.
- Hold for 15 seconds as part of a maintenance or post-workout stretch routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Lying Hamstring with Band
- Lying flat on your back, wrap a resistance band around the middle of one of the feet.
- Using the band, pull one leg towards your chest keeping it straight.
- Have the other leg straight and flat on the ground.
- Keep your head and shoulders on the ground whilst you hold the stretch in the straight leg.
- Hold for 15 seconds as part of a maintenance or post-workout stretch routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Lying Hamstring with Band (Inward)
- Lying flat on your back, wrap a resistance band around the middle of one of the feet.
- Using the band, pull the leg towards the opposite shoulder keeping it straight.
- Have the other leg straight and flat on the ground.
- Keep your head and shoulders on the ground whilst you hold the stretch in the straight leg.
- Hold for 15 seconds as part of a maintenance or post-workout stretch routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Lying Hamstring with Band (Outward)
- Lying flat on your back, wrap a resistance band around the middle of one of the feet.
- Using the band, pull the leg towards the chest, but also away from the body (the toes point away from the body).
- Have the other leg straight and flat on the ground.
- Keep your head and shoulders on the ground whilst you hold the stretch in the straight leg.
- Hold for 15 seconds as part of a maintenance or post-workout stretch routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Reclining Angel Pose
This is a relaxing stretch for the hips, groin and back.
- Lie on your back and push both knees towards the ground on either side of your body.
- Keep your back flat on the floor and you arms to the side of your body.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Butterfly Stretch
This is a stretch for the inner thighs, hips and groin.
- Sit upright with your feet pressed against each other in front of you.
- Press your knees down towards the ground to feel a stretch through the inner thighs and hips.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Pretzel Stretch
This is a good multi-purpose stretch for the quads, glutes, hips, obliques and back.
- Lie on your right side with your head resting on your arm.
- Bend your left knee and hip up toward your chest as far as you can, and let it drop to the floor.
- Bend your right knee and grab your right foot (use a strap if you can’t reach it) with your left hand.
- Make sure your leg and torso remain in a straight line as you gently bring your top shoulder toward the floor.
- Repeat on the other side.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Sit and Reach Stretch
- Sit upright with your legs straight out infront of you.
- Lean forward from the hips in a slow and controlled motion making sure your knees remain straight.
- Extend the arms as far as comfortable towards the toes.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as developmental stretching routine.
Hurdle Stretch
- Sit on the floor with one leg extended straight infront on the body.
- Bend the other leg at the knee so that your foot is behind the body and your thigh is pointed out to the side.
- Hold this position as you lean the torso forwards reaching your hand towards your toes of the leg that is straight.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
- Repeat on the other leg.
Seated Glute Stretch
- Sit upright with your legs straight in front of you.
- Next, bring your left leg towards your chest and take your left foot over your right leg.
- To emphasise the stretch pull your bent leg towards your torso with your arm.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Frog Stretch
- Get down on all fours with your forearms against the floor, positioning your shoulders above your elbows.
- Your hip joints should sit above your bent knees.
- Widen the knees. Slowly start to widen your legs, pointing your feet and bent knees outward.
- You should feel a stretch in your quadriceps and groin.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
Pigeon Stretch
This is an effective deep stretch for the piriformis and glutes.
Note - it may not be possible for everyone to do this stretch so figure 4 maybe a better alternative.
- Start on all fours. Bring one leg across your body so that is bent and above your hip.
- The other leg goes straight behind as far as it goes, whilst you bring your chest and torso towards the ground.
- Rest on your elbows and apply pressure so that you feel a strong stretch but no pain.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Child's Pose
This is a nice stretch for the lower back, lats and shoulders.
- Start on your knees.
- Bring your bum towards your heels with your arms outstretched in front of you.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Modified Child's Pose
- This modified version of Child's Pose puts an extra stretch through the lats.
- Start on your knees.
- Bring your bum towards your heels with your arms outstretched in front of you.
- Bring your hands and arms over to one side of the body until you feel a stretch in the lats (under the arm pits).
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Puppy Pose
- Start from the Child’s Pose position or on all fours and bring your knees closer together.
- Walk your fingertips forward to the end of the mat so that your chest is, as close as you can get it, touching the mat.
- Allow your hips to lift high, arch your back, and open up your chest.
- Your hips should be roughly above your knees.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Downward Dog
- Start off on all fours and make sure your knees are slightly behind your hips.
- Have your hands shoulder-width apart and spread your fingers out wide.
- Press your hands into the mat and gently tuck your toes under and take a deep inhale.
- Then keeping your hands pressed into the mat exhale deeply, lifting your knees off the floor and straightening your legs as much as you can.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Abdominal Stretch
This is a stretch for the abdominal muscles.
- Lie on your stomach with your hands in the press up position as demonstrated.
- Gently raise your body off the ground by straightening your elbows till you feel a stretch in the abs.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Sphinx Pose
This stretches the core and chest.
- Lie on your stomach. Place your elbows directly underneath your shoulder blades.
- Press firmly into the palms of your hands and forearms and lift your upper body.
- Lengthen between your neck and shoulders.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Thread the Needle
This stretches and opens the shoulders, chest, arms, upper back, and neck.
- Kneel on the ground and then lean forward, reaching one arm overhead to place the palm on the ground as you reach the other one under your arm to relax the side of your head and body down to the ground.
- As you relax the side of your head and your bottom shoulder down, use the hand overhead to help rotate your chest open toward the ceiling.
- Breathe and relax into the stretch so that you feel a stretch down your neck and across your shoulder blades. Rotate your chest up and open.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Criss-Cross Stretch
This is a stretch for the rhomboids, shoulders, middle back and neck.
- Come into sphinx pose lying on your front, begin to thread the right arm behind the left until your elbow is lined up with the center of the chest.
- Then begin to walk the left arm out to the left side until the elbow lines up.
- You can keep the head lifted or relax it on the floor.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
Kneeling Forearm Stretch
- Start on your knees.
- Place your palms down with your fingers facing back towards you.
- Keeping your arms straight, lean backwards whilst maintaining contact with the ground through your palms.
- You should feel a stretch through the forearms.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
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