Cool Down Stretches

brief intro text

Hamstring stretch | Back to the top of the page back to top

Stretch image

Lying on your back, extend one leg up straight keeping the buttocks on the floor. Hold the leg above or below the knee joint and gently draw the leg in towards the body. As the tension eases, gradually increase the stretch.

Stopclock Hold 15 – 30 seconds

Developmental stretch

Quadricep stretch | Back to the top of the page back to top

Stretch image

Lie on your side or front. Take the heel of one foot towards the buttocks and hold the ankle. Push the hip forward keeping the knees together.

Stopclock Hold 15 seconds

Maintenance stretch

Gastrocnemius (Upper calf) stretch | Back to the top of the page back to top

Stretch image

From a kneeling position, hands underneath the shoulders, extend one leg back straight. Curl the toes underneath and gently press the heel of the straight leg towards the floor.

Stopclock Hold 15 seconds

Maintenance stretch

Soleus (Lower calf) stretch | Back to the top of the page back to top

Stretch image

From a sitting position, bend one leg and keep the other extended. Draw the foot into the body and pull on the ball of the foot keeping the knees facing forward.

Stopclock Hold 10 – 15 seconds

Maintenance stretch

Adductor stretch | Back to the top of the page back to top

Stretch image

From a sitting position, draw the soles of the feet together and use the elbows to press the knees gently towards the floor. As the tension eases, gradually increase the stretch.

Stopclock Hold 15 – 30 seconds

Developmental Stretch

Trapezius stretch | Back to the top of the page back to top

Stretch image

From a sitting position, inter-link the hands in front of the body and reach out until you can feel the stretch across the upper back..

Stopclock Hold 10 – 15 seconds

Maintenance Stretch

Pectoral stretch | Back to the top of the page back to top

Stretch image

From a sitting position, place the hands into the back and gently draw the elbows inwards.

Stopclock Hold 10 – 15 seconds

Maintenance stretch

Abductor stretch | Back to the top of the page back to top

Stretch image

From a sitting position, flex the right leg at the knee joint and cross it over the left leg. Draw the hip to the left using the left hand, taking care not to press on the knee joint.

Stopclock Hold 15 seconds

Maintenance stretch

Gluteal stretch | Back to the top of the page back to top

Stretch image

Lying down on the back, knees bent, place the right ankle onto the left knee, and take the left foot off the floor, supporting the left leg at the back of the thigh. Try and keep the right knee out to the side of the body. Repeat on the other leg.

Stopclock Hold 10 – 15 seconds

Maintenance stretch