Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor. Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes. Press shoulders down and away from ears. Push through your thumbs and index fingers as you raise your chest toward the

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  This first activity isn’t so much of a stretch as it is a preparation and mental exercise. Begin by lifting your shoulders up high, imagining them coming up toward your ears. Next, release the shoulders downward, allowing gravity to do its thing. Don’t push the shoulders down, just release. Feel your spine long and

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  Bent leg hamstring stretch on the back targets the muscle fibres closer to the hip whereas the straight leg hamstring stretch targets the fibres nearer the knee. Lie on your back and pull the leg over keeping the knee very slightly bent until a gentle stretch is felt at the back of the leg.

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  Here’s a relaxing way to stretch one hamstring at a time. Lie on your back. Raise your left leg as high as you can, keeping your pelvis flat on the ground. Hold your lower thigh and encourage the leg to move toward your head. Flex your bottom foot to stretch your calf too. Hold

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  Lie on your side on the floor with the knees bent to ninety degrees. Place the arms out in front of you with the palms facing each other. Slowly slide the top hand over the bottom arm toward your chest and across to the shoulder. Allow the trunk to rotate and slowly extend the

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  Move your foot and ankle in a circle as large as possible. You should feel no more than a mild to moderate stretch. Repeat 10 – 20 times provided the exercise is pain free. Don’t forget to do both directions.

Achilles Stretch Stand arms length away from a wall and with feet shoulder width apart. Place your right foot about 2 feet in front of your left. Keeping both heels flat on the ground, let both knees bend, you should feel like you are lowering yourself straight down. Remember to keep both heels flat on

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1. Gently bend your head forward while bringing your chin toward your chest. 2. Stop when a stretch is felt in the back of your neck. 3. Hold position for 15-30 seconds. 4. Return to starting position. (Neck in midline position). 5. Repeat above stretch 5 more times.

This exercise stretches the lower back. Get onto all fours. Your arms should be in line with your shoulders and your legs should be in line with your hips. Arch your back and hold this position for a count of 30. Then flatten your back for the count of 30. Your eyes should be looking at the floor and your

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1. Sit up tall 2. Place your heels together 3. Let your knees drop out to your sides 4. Pull your feet towards your groin 5. You should feel a stretch in the insides of your thighs 6. Hold 20 seconds 7. Repeat 10 times.