Full body stretch

1. While sitting on the floor with a straight back and tight core, bring each foot inward. Feet should be touching and your legs should make a diamond shape.

2. Grab your feet with your hands. Place your elbows on the inside of your knees. Slowly lean forward from the hips. Once you feel the stretch in your hip flexors, hold for 15 to 30 seconds. Slowly rise and repeat.

1. Kneel on a mat with your hands and knees shoulder-width apart.
2. Pull your abs in, hunch your back up and flex your spine.
3. Hold the stretch and then release to the starting position.

1. Lie face down with your hands under your shoulders.
2. Point your feet downwards to lengthen your spine.
3. Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly.
4. Hold the stretch and then lower down to starting position.

Warning: Avoid this stretch if you have back problems.

• Lie on your back on a mat or soft surface.
• Bend your left knee then cross your right leg over so that your right shin is resting on your left knee.
• Place your right hand through your legs and your left hand on the outside of your legs. Grab your left shin with both hands.
• Remain on the ground and gently pull your left shin towards yourself.
• Return to the starting position and repeat on the other side.

1. Sit on a mat and extend your right leg out to the side.
2. Bend your left leg and place the foot against your inner right thigh.
3. Lean forward from the hips and reach for your ankle as comfortably as you can. You should feel a slight pull in the hamstring.
4. Hold the stretch and then repeat on the left leg.

1. Lie on your back on a mat with your legs extended in front of you and backs of heels on the floor.
2. Grab hold of your right knee and gently pull it up to your chest until you can feel a slight stretch in your lower back.
3. Try to bring the knee as close to your chest as is comfortable while keeping the left leg relaxed.
4. Hold the stretch and then release the leg to starting position.
5. Repeat with the left leg.

• Step forward with the left leg as your right knee comes all the way to the ground.
• Flatten your right foot out so the toes are pointing behind you.
• Placing your hands on your sides, gently push your hips slightly forward.
• You will feel the stretch in your right hip flexor.
• Switch sides and repeat.

1. Stand tall with your head facing forward.
2. Lower your left ear to your left shoulder as far as is comfortable.
3. Place your left hand on your head, just above the right ear and gently pull the head a little further to the left side to feel the stretch on the right side of your neck.
4. Release the stretch and repeat on the other side.

• Standing up straight with a tight core, extend your left arm straight into the air.
• Keep the elbow up as you bend your arm behind your head.
• Take the right hand and gently pull the left elbow towards the right.
• Hold this stretch then switch to the other side.

• Lie face down on a mat or soft surface.
• Place your hands at your sides for balance.
• Keeping your shoulders touching the ground, raise the left foot straight up into the air.
• Bend at the knee and bring your left foot over to your right side. Tap the ground with your toes.
• Return the left leg to the ground and repeat on the other side.

1. Stand tall and bring your right arm across your upper body, holding it with your left arm just below or above the elbow.
2. Hold the stretch and then release.
3. Repeat the stretch with the left arm.

1. Stand next to a wall or stationary object to support your balance.
2. Grasp the top of your right ankle or forefoot with your right hand and pull the ankle or foot towards your buttocks.
3. Straighten the right hip by moving your knee slightly backwards and making sure it faces the floor.  Don’t let your knee flare out towards the side
4. Hold the stretch and repeat on the left leg.