Flexibility Exercises – Stretching Program

Please perform stretches in order from top to bottom. Always remember to stretch only to the point of pain. NEVER OVERSTRETCH.

Lower Back Stretch

  • Lie on your back as shown with the knees bent.
  • Slowly lower both knees to the left whilst turning the head to the right. Hold for 10 seconds.
  • Bring the knees up again and to the right whilst looking left.
  • Hold for 10 seconds.
  • Repeat this movement 5 times.

Gluteal (Buttock) Stretch

  • Lie on back on floor.
  • Bend knees with feet on floor. Cross lower leg over thigh of other leg. Grasp back of thigh of lower leg with both hands.
  • Pull leg toward torso. Hold stretch for 20 seconds
  • Repeat with opposite leg.
  • Perform Twice on each leg.

Abdominal Stretch

  • Lie on stomach on floor. Position hands on floor to sides of shoulders.
  • Push torso up keeping pelvis on floor. Hold stretch for 30 seconds.
  • Perform Twice.

Hamstring Stretch

  • Bend your right leg and place the sole of your foot on the inner thigh of you left leg.
  • Keep your head up and back straight and bend forwards from the hip until you feel a stretch in the back of your left thigh. Hold for 20 seconds.
  • Switch Legs and Hold for 20 seconds.
  • Perform Twice on each leg. Remember to always reach forward with both arms equally.

Groin Stretch

  • Begin in sitting with your feet together and back straight. Using your elbows, gently push your knees down towards the floor until you feel a stretch in the groin.
  • Hold for 20 seconds.
  • Perform Twice

Quadriceps Stretch

  • Stand and touch wall or stationary object for balance if required. Grasp top ankle or forefoot behind.
  • Straighten hip by squeezing buttocks and keeping knees together.
  • Hold stretch for 20 seconds.
  • Repeat with opposite leg.
  • Perform Twice with each leg.

Gastroc (Calf) Stretch

  • Stand with one leg in front of the other, with both feet pointed forward. Place hands on a wall or similar for support.
  • Keep back knee straight, with the heel pressed to the floor.
  • Push your hips forward, while pressing your back heel to ground.
  • Hold the stretch for 20 seconds
  • Repeat on each leg Twice.

Soleus (Calf) Stretch

  • Stand facing a wall and place both of your palms against it.
  • In same position as previous stretch, lean slightly into the wall and tuck in your buttocks. Then, bend both knees slightly as though you’re squatting or beginning to sit down. You’ll feel a stretch deep in your back calf muscle.
  • Keep both heels on the ground as you stretch. Throughout the move your back should remain straight and at a 90 degree angle from the wall.
  • Hold Stretch for 20 seconds.
  • Perform Twice with each leg.

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