Good for:
- Alleviating muscle spasm
- Improving core flexibility
- Aiding with relaxation and helping you sleep better
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.
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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.
