GOOD FOR:

  • Alleviating muscle spasm
  • Improving core flexibility
  • Aiding with relaxation and helping you sleep better

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Gluteal Stretch
  • Lie on mat and place one ankle on opposite knee.
  • Push downwards on your knee until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat stretch 3 – 4 times.
  • Change legs and repeat stretch on other side.
  • For best results:
  • Repeat routine 3 – 5 times a week.
  • Combine these stretches with our Core Strength Exercise routine.
  • Avoid doing if: This stretch aggravates or causes pain.
Piriformis Stretch
  • Lie on mat and place one ankle on other knee.
  • Hold the back of your knee with both hands.
  • Pull your knee upwards towards your chest until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat stretch 3 – 4 times.
  • Change legs and repeat stretch on other side.
  • Avoid doing if: This stretch aggravates or causes pain.

 

Hamstring Stretch
  • Lie on mat and holding one knee with both hands whist keeping the other leg straight.
  • Pull your knee towards your chest until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Change legs and repeat stretch on other side.
  • Repeat stretch 3 – 4 times on each side.
  • Avoid doing if: This stretch aggravates or causes pain.
Heel Side
  • Lie on mat with both knees raised.
  • Stabilise your spine by pulling your navel inwards and upwards.
  • Extend one leg by sliding on your heel downwards whilst maintaining abdominal tension.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Change legs and repeat stretch on other side.
  • Repeat stretch 3 – 4 times on each side.
  • Avoid doing if: This stretch aggravates or causes pain.
Hip Extension
  • Lie with both knees bent and feet flat on mat.
  • Stabilise your spine by pulling your navel inwards and upwards.
  • Drop one leg outwards and downwards to the floor until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Change legs and repeat stretch on other side.
  • Repeat stretch 3 – 4 times on each side.
  • Avoid doing if: This stretch aggravates or causes pain.
Lumbar Roll
  • Lie on mat with both knees raised.
  • Stabilise your spine by pulling your navel inwards and upwards.
  • Drop both knees to floor whilst keeping both shoulders firmly on mat until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Change legs and repeat stretch on other side.
  • Repeat stretch 3 – 4 times on each side.
  • Avoid doing if: This stretch aggravates or causes pain.
Lumbar Stretch
  • Lie on mat with one knee raised and opposite hand placed on knee.
  • Push your knee across your body towards the floor whilst keeping both shoulders on mat until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat stretch 3 – 4 times.
  • Change legs and repeat stretch on other side.
  • Avoid doing if: This stretch aggravates or causes pain.
South Blade Stretch
  • Interlock your fingers in front of your chest.
  • Straighten your arms whilst pulling your shoulder blades apart until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat stretch 3 – 4 times.
  • Avoid doing if: This stretch aggravates or causes pain.
Quadriceps Stretch
  • Stand on one leg supporting your body with one hand.
  • Grasp your ankle and pull your foot towards your buttocks whilst keeping your knees together until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat stretch 3 – 4 times.
  • Change legs and repeat stretch on other side.
  • Avoid doing if: This stretch aggravates or causes pain.