Stretches
Warm up stretches
Lunge Walks
Keep your trunk upright and place feet shoulder width apart. Lunge forward. Keep knee in line with foot. Your toes should stay in front of your knee. Do five each leg.
Leg Swings – forward and back
Holding on to something, swing outside leg forwards and backwards to a comfortable height. Keep trunk and lower back rigid. Alternate legs.
Leg Swings – side to side
Holding on to something, swing one leg outwards, then across the body, pointing toes in the direction you’re swinging. Minimise lower back movement. Alternate legs.
Bent Over Upper Body Rotation
Keep your back straight. Bend the knees as you transfer weight. Reach with your arm to the opposite foot. Do five each side.
Cool-down stretches
Hamstring
Place the heel of one foot on a raised surface with your toes pointing up. Bend your knee on the supporting leg and make sure your toes are pointing forward. Bend at the hips keeping your back straight.
Trunk Side Flexors
Place one hand between shoulder blades. Place the other on your elbow and use it to pull the elbow towards midline.
Hip Flexors
Kneel on ground with front knee at 90°. With the back straight, tilt the pelvis back by tucking the abdomen up and in and squeezing buttocks. Keep head up.
Front Thigh
Pull heel towards buttock. Keep back straight and knees together in line with hip and ankle.
