Guides & Toolkits

1. cobra Stretch Lie face down and keep your hands by your shoulders – as if you were doing a push-up Put the tops of your feet on the ground – this helps to lengthen the spine Very slowly push your torso up as far as is comfortable – keep your hips on the floor Hold this stretch for one minute Lower yourself slowly back to lying on the floor At Home Flexibility StretcHeS 3. lying Hamstring/ankle Stretch Lie on your back with your head on the floor Keep one leg flat on the floor Pull one knee up by grasping it behind the knee Slowly straighten your leg until you feel a stretch in the back of the leg Keep the bottom of your foot toward the ceiling Rotate your foot in a clockwise direction 5 times Repeat in the other direction Slowly point and flex your foot a couple of times Lower your leg and repeat on the other side 4. crossed leg Gluteus Stretch Lie on your back with your head on the floor Cross the ankle of one leg over the knee of the other Clasp your hands behind the knee of the unbent leg and pull knee toward your chest Feel the stretch through your buttocks Hold this stretch for one minute Repeat on the other side 5. lying Quad Stretch Lie on your side Grab the ankle or forefoot of the upper foot Pull the heel toward your buttocks Do not arch your back, maintain a pelvic tilt Feel the stretch along the front of your thigh Hold this stretch for one minute 6. Sitting Hurdler Stretch Sit with one leg straightened and the other leg bent into the thigh of the straightened leg Lean forward from your lower back – don't hunch over with your back and shoulders Feel the stretch in the back of your straightened leg Hold this stretch for one minute Repeat on the other side 7. Butterfly Stretch Sit with your knees bent and the soles of your feet touching each other Keep your back straight and hold your ankles Gently press your knees downward and feel the stretch in your inner thighs Hold this stretch for one minute 8. kneeling Hip Flexor Stretch Get down on one knee Gently lean forward until you feel a stretch in the hip of the back leg Hold the stretch Gently rotate your torso toward the front leg Place your hands on the outside of your front leg Hold this stretch for one minute Rotate back to your starting position Repeat on the other side 9. Doorway chest Stretch Stand in a doorway Place bent arms on the doorframe Stand with one leg in front of the other in a split stance Lean forward slowly until you feel the stretch in your chest Hold this stretch for one minute 10. cat Stretch Start in a position on all-fours, ensuring that both your arms and your knees are shoulder width apart Slowly curve your spine toward the ceiling (similar to a cat arching it's back) Hold this stretch for one minute Return to neutral when done 2. Pelvic tilt Lay on your back with your knees bent Gently press your lower back down (imagine you are pressing low back onto a quarter) while tilting/rotating your pelvis Return to neutral position and repeat

• Cover