Some warm-up stretches and strengtheners to try

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Page contents - Shoulder stretches - Lower back stretch - Hamstring stretch - Tummy strengthener - Calf stretch - Back strenghtener

Shoulder stretches Standing, point one hand down the spine with elbow towards ceiling. Gently bring the other hand to the top elbow and stand as tall as possible. Very gently push trunk sideways. Repeat on the other side.

Lower back stretch

Lie on your back, with bent knees and feet on the floor, arms out4 September, 2006ideways towards the floor while looking in the opposite direction. Relax into the position then change sides.

Hamstring stretch Lie on your back with both knees bent and feet flat on the floor. Lift one knee to the chest, then straighten the leg towards the ceiling. Tuck the to4 September, 2006from the floor. Hold for 10 seconds then change sides.

Tummy strengthener

Lie on your back with knees bent, feet on the ground and hands on your chest. Suck your tummy in and slowly lift your head and shoulders a couple of inches, chin tucked in. Hold for 2-3 seconds, then lower. Can also be performed reaching to alternative sides of knees.

Calf stretch Standing, put both hands and one toe against a wall. Take the other foot back as far as comfortable with the toe pointing towards the wall. Lean into the front knee keeping the back heel down until a gentle stretch is felt. Hold 10 seconds then change feet.

Back strengthener

Lie face down, arms and legs out straight. Slowly raise one leg whilst keeping your arms on the floor. Hold this position for 5 seconds and gently lower. Now raise the opposite leg repeating the same steps.

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