Place your feet facing forwards and your legs apart. Put your hands on your lower back just behind your hips. Push your lower back forward and keep your elbows back. Feel the stretch in your shoulders, chest and the of top of your arms.
Stand up straight with your feet pointing forward and your knees slightly bent. Always keep your knees slightly bent during this stretch. Bend forward from your hips and let your arms hang down in front of you. If you can’t touch the floor, just let the weight of your body pull you towards the floor. Don’t bounce when you do this stretch. Hold the position for 10 – 15 seconds, and then slowly stand upright again. Repeat the stretch. Feel the stretch in your lower back, in your gluteus maximus (your buttocks), and in your hamstrings.
Stand in front of a wall. Put one hand on the wall for support and then lift your right leg up behind you and hold with your left hand. Pull your foot gently towards your bottom. Feel the stretch in your quads (top front leg) your front lower leg, your knee, and the top of your foot. Repeat the stretch with the other leg.
Stand at arms’ length in front of a wall. Bend one leg and place one foot approximately 18 inches (45cms) behind you. Keep your feet flat on the floor. Do not bounce! Gently push your hips gently forward. Feel the stretch in your calf and the top of your foot. Repeat with the other leg.
Kneel down. Lift one knee so that the top of your leg is parallel to the ground. Put both hands on your knee and keep your balance. Slide your other knee backwards, keeping the top of your foot in contact with the ground. Keep upright and lower your hips. Feel the stretch in the groin, the hamstring and the hip. Repeat with the other leg.
Lie down on your back. Lift one leg and place your hands in front of your knee. Keep your head in contact with the floor. Pull your leg towards your chest. Feel the stretch in your lower back, hamstring and knee.