Arm
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Calves
A good stretch if you're experiencing calf tightness.
Step 1
Face a wall one foot in front of the other placing both hands on the wall.Step 2
Bend your front most leg slightly.Step 3
Lean forward keeping your foot flat till you feel a stretch in your calf on the back leg.Step 4
Hold for 30 seconds and repeat on the other leg.
Hamstring
If you're suffering from short hamstring or injury to the hamstring, overtime this stretch will help lengthen and strengthen the hamstring.
Step 1
Lay on your back.Step 2
Place a towel underneath the heel of the leg that you are stretching.Step 3
Slowly lifting the leg, holding either end of the towel until you find the first part of stretch in the hamstring.Step 4
Hold this for 30+ seconds making sure to breathe in and out slowly.Step 5
Slowly take your leg back down to the starting position and swap legs.
Hip flexor
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This stretch is great for lengthening out the hip flexor and retraining it out of the short position over a period of time. The hip flexors origin is l1 - l5, this normally causes lower back pain once short.
Step 1
Feet a little more than shoulder width apart.Step 2
Placing one foot forward and one foot back put both hands on your front leg. Keep your spine in a neutral position.Step 3
Go down into a semi-lunge, pushing the front leg forward to engage the hip flexor.Step 4
Hold for 30 seconds+ and swap legs.
Lower back
This stretch targets the small part of the back. and also stretches the neural fibres.
Step 1
Lay on your back.Step 2
Bring both knees up to your chest.Step 3
Place your hands on your knees then slowly pull your legs into your stomach until you feel the point of stretch.Step 4
Hold this for 30+ seconds making sure to breathe in and out slowly.Step 5
Slowly take your legs back down to the starting position.resting for 10 seconds and then repeat the stretch again 4 or 5 times.
Mid back
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The cat stretch. This will target muscles in the mid and upper back.
Step 1
Start on all fours.Step 2
Starting in the neutral position.Step 3
Arch your back, as a cat would. Which will contract the muscle fibres in the mid back.Step 4
Hold for 30 seconds.Step 5
Repeat as needed.
Neck
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This stretch is great for people that do alot of computer work or for people that use their shoulders a lot throughout the day
Step 1
Feet shoulder width apart.Step 2
Place one arm behind your back.Step 3
Place the opposite arm behind your head.Step 4
Slowly pull your head to the opposite side and look down at your big toe.Step 5
Hold the stretch for 30+ seconds, making sure to breathe in and out not holding your breath.
Quadriceps
The classic quad stretch. Simple is best.
Step 1
Stand feet shoulder width apart.Step 2
Bring one leg up and grab your ankle with your hand.Step 3
Now pull till you feel a stretch in your quadricep as shown in the diagram.Step 4
Hold for 30 seconds.Step 5
Repeat on the other leg.
Shoulders
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This stretch is great for stretching the front of the shoulder, top part of your chest and arms.
Step 1
Feet shoulder width apart.Step 2
Reach behind your back, clasping your hands together.Step 3
Pull back towards the floor till you feel the stretch.Step 4
Hold the stretch for 30+ seconds, making sure to breathe in and out not holding your breath.