Not all stretches are made equal.
So here are our top 4 stretches. We have recommended techniques that are safest for your back but if you are concerned get in touch and we will personalise your stretching program.
1. Book Opening
Lay on side, knees bent. Arms outstretched at 90 angle. Reach top arm to ceiling, then allow eyes and chest to follow fingertips.
Once finger tips have met, reverse by gently rotating. Ensure bottom shoulder remains on mat and hips stay stacked.
2. Hip Flexor
Kneeling on the ground, maintain an upright posture. The aim of this is to feel a stretch down the front of your thigh and maybe even into your tummy. To do this you must:
- Keep your back flat
- Tuck your tummy in BUT don’t hold your breath
- Don’t lean forward, stay straight and think tall!
Hold for a minimum of 30 seconds before repeating on the opposite side.
3. Hamstring Stretch
Place one foot on a chair and have your leg slightly bent and your toes pointing forward. Now lean forward at your hips, keeping a straight back.
You should feel a stretch at the back of your leg.
Hold for 30 seconds.
4. Pec Minor & Major Stretch
Pec Major
Standing in a corner or doorway, lift shoulders to 90 degrees.
Resting on your forearms gently lean forward until a stretch is felt in the front of your shoulders.
Pec Minor
Standing in doorway, place hand against wall above shoulder height.
Gently lean forward until stretch if felt in front of shoulder.
