1. Hamstring Stretch
Leg bent or slightly bent. Lean forward and pull back
against toes. Alternate and repeat for a couple of minutes.
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2. Buttock Stretch (Lying Down)
Lying on back, pull knee slowly in towards the chest
and hold for 15 seconds. Alternate with opposite leg.
Repeat for several minutes.
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3. Calf Stretch
Place one leg behind the other, hooking the foot around
the heel of the opposite leg. Both hands should be on
the ground in front of the head. Hold for 15 seconds.
Release and alternate with opposite leg.
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4. Buttock Stretch (Sitting up)
Draw knee slowly in towards the chest. Hold for 15 seconds
and release. Repeat with opposite leg.
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5. Sholder Stretch
Reach up behind your back with your right arm. Reach
down behind your back with your left arm. Try to clasp
your hands, feeling the stretch in both arms. Repeat
this exercise by changing arm positions.
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6. Outside Shoulder Stretch
Place your right hand behind your neck. Grasp your right
elbow with your left hand. Push your elbow towards your
head until you can feel the muscle stretch. Bending
your left side will increase this.
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7. Neck Lateral Flaxion
Hold your hands together behind your back to prevent
your shoulders from rising. Look straight ahead. Tuck
your chin in towards your chest and lift the head that
the left ear moves towards to left shoulder. Repeat
the exercise to the right.
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8. Posterior Shoulder Stretch
Place your right arm in front of your right shoulder.
Hold your right elbow with your left hand. Pull your
elbow and arm across your chest. Alternate.
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