Warm-up Stretches

brief intro text

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

Stretch image

Extend one leg directly behind, keeping it straight with the toes pointing forward. Press the back heel into the floor. Bend the front knee.

Stopclock Hold 8 – 10 seconds

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

Stretch image

Step forward from a neutral position so that the heel is level with the toe of the other foot. Keep the toes pointing forwards and bend both knees. Place the weight on the front leg. Simultaneously, press the back heel into the floor. Support the body by placing the hands on the front thigh.

Stopclock Hold 8 – 10 seconds

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

Stretch image

Extend one leg forwards keeping it straight and bend the other knee. Lean forwards but keep the chest lifted. Lift the buttocks up behind you. Place the hands on the thigh of the bent leg.

Stopclock Hold 8 – 10 seconds

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

Stretch image

Bend one knee, drawing the heel to the buttocks. Hold the foot and push the hip forward. Keep the supporting knee slightly bent.

Stopclock Hold 8 – 10 seconds

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

Stretch image

Keep the hips facing forwards, bend one leg so the toe points to the side. Ensure the knee is in alignment with the ankle. Extend the other leg to the opposite side keeping the toe facing forwards. If you cannot feel the stretch, extend the straight leg keeping the flexed knee in line with the ankle.

Stopclock Hold 8 – 10 seconds

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

Stretch image

From a standing position, feet hip width apart, interlink the hands and reach out until you can feel the stretch across the upper back.

Stopclock Hold 8 – 10 seconds

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

Stretch image

From a standing position, feet hip width apart, inter-link the hands behind the back and draw the elbows towards each other until you can feel the stretch across the front of the chest. Relax the head.

Stopclock Hold 8 – 10 seconds

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

Stretch image

Extend one arm up straight; flex the arm behind the head, placing the hand between the shoulder blades. Support the arm with the other hand, taking care not to press on the elbow joint.

Stopclock Hold 8 – 10 seconds

Combined stretches

Gastrocnemius & Trapezius Stretch | Back to the top of the page back to top

Stretch image

It is possible to stretch two muscle groups simultaneously. These are called compound stretches.

Extend one leg directly behind, keeping it straight with the toes pointing forward. Press the back heel into the floor. Bend the front knee. At the same time, interlink the hands and reach out until you can feel the stretch across the upper back.

Adductors & Obliques Stretch | Back to the top of the page back to top

Stretch image

It is possible to stretch two muscle groups simultaneously. These are called compound stretches.

Keep the hips facing forwards, bend one leg so the toe points to the side. Ensure the knee is in alignment with the ankle. Extend the other leg to the opposite side keeping the toe facing forwards. If you cannot feel the stretch, extend the straight leg keeping the flexed knee in line with the ankle. Simultaneously, extend the arm upwards and reach across the body. You should be able to see your fingers in front of you.