Stretches
Warm-up stretches
Squats
Keep your trunk upright and place feet shoulder width apart. Stick your bottom out and bend at hips and knees. Keep knees in line with feet, and heels on ground. Do five.
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.
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.
Stretch Up
Reach up high, keeping one knee bent. Keep back straight and pull in abdominals. Do five each side.
Cool-down stretches
Long Calf Muscle
Place hands on wall with one leg to rear. Keep the rear leg locked straight and foot flat. Turn rear foot slightly inwards. Bend front leg taking stretch through rear calf.
Short Calf Muscle
Place hands on wall taking weight through rear leg. Turn rear foot slightly inwards and keep heel flat. Bend rear knee forward over rear foot.
Front Thigh
Pull heel towards buttock. Keep back straight and knees together in line with hip and ankle.
Hamstring
Kneel on one leg with other leg out in front with the foot flexed. Keep back straight and bend forward at the hips to feel the stretch down the back of the leg.
Triceps Stretch
Place one hand between shoulder blades. Place the other on your elbow and use it to pull the elbow towards midline.
