Beginners stretching Guide

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Follow these tips when completing your stretches:

  • Stretch until a mild tension is felt, then hold.
  • All stretches should be held for up 30-60 seconds unless otherwise stated
  • Avoid stretches to the point where numbness or a tingling sensation is felt
  • Focus on the stretch and avoid any distractions.
  • Try to relax the muscles throughout the passive movement of the stretch, as this will help to alleviate any unnecessary tension within the muscle.
  • Do not hold your breath, breathing freely helps you relax and get the best stretch.

Trunk Stretches

Spinal Twist 

Spinal Twist stretch
Area Stretched: lower back
Description:
  1. Lay flat on your back 
  2. Lift one leg up and across the body, bringing the knee up to the level of the hips.
  3. Keep your shoulders flat on the ground and the other leg straight.
  4. Hold stretch for 30 seconds. Repeat on other side.

   Back Cat Stretch


Muscles Stretched: erector spinae, external oblique
Description
  1. Adopt a position on your hands and knees, with your back flat. Point your fingers forward and your toes behind.
  2. Drop your head downward, pushing your shoulder blades upward and outward as you elevate your upper back.
  3. Relax, then repeat several times.

Double Knee to Chest Stretch 

Muscles Stretched: lower back, hamstrings, glutes
Description
  1. Lie on your back.
  2. Lift both knees to your chest.
  3. Wrap your arms around your legs just below your knees, and pull them to your chest.
  4. Hold the stretch.
  5. Repeat for the other side.





Hip Stretches


Forward Lunge Stretch
Muscles Stretched: Hips, groin and thighs (hip flexors).








Hip Sitting Stretch

Muscles Stretched: piriformis
Description
  1. Lie on a comfortable surface
  2. With one leg straight, bend your other knee and place the ankle on the opposite side of the straight leg.
  3. Grab the knee and pull it across your body.
  4. Hold the stretch.
  5. Repeat for the other side.

Hamstring Stretch - sitting

Muscles Stretched - Hamstrings
Description
  1. Sit on the floor with the leg to be stretched extended, and the other leg bent with the foot towards your body.
  2. Reach out with your hands, lean your upper body forward, and bring your chest towards your thigh.
  3. Make sure you don't round the upper back, and your lower back should be slightly curved.
  4. Get to the point of a mild stretch and hold.
  5. Repeat for each leg
Quadriceps Stretch - side lying




Muscles Stretched: Quadriceps
Description
  1. Lie on your side with the lower arm extended and head resting on it. Your thighs should be side by side.
  2. Contract the abdominals to stabilize the pelvis
  3. Bring the uppermost ankle back towards the buttocks.
  4. Reach back with the free hand and grab hold of your ankle (keeping the leg parallel to the ground).
  5. Press your hip forward and slightly extend the hip.
  6. Get to the point of a mild stretch and hold.
  7. Repeat for each leg

Neck Stretches

Neck Side Stretchside of neck stretch exercise
Muscles Stretched: Trapezius
Description
  1. Stand or sit in a comfortable position.
  2. Gently tilt the head to the side, creating a stretch in the opposite side of the neck.
  3. Repeat on the other side.

Front & Back Neck Stretch
Neck Stretch forwards and back
Muscles Stretched: front and back of neck
Description
  1. Stand or sit comfortably
  2. Gently tilt the head to the forward, creating a stretch in the back of the neck.
  3. Gently tilt the head back, creating a stretch in the front of the neck.

Description
  1. Position yourself with one leg forward and resting on the knee of the back leg
  2. Be sure that the front ankle is directly under the knee and that the trailing leg is straight out behind you.
  3. You may use your hands on the ground to steady the body
  4. Gently lower the hips downward & forwards and hold that position.

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