STRETCH 1: NECK EXTENSION STRETCH
HOW TO:
Sitting up tall in your chair with your shoulders back and down.
Bring your head straight back, looking up to the ceiling and going as far back as you feel comfortable. Do not push into any pain.
Hold for the set time.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 2: CHEST (+ POSTURE) STRETCH
HOW TO:
Sitting up tall in your chair with your shoulders back and down.
Place your arms up straight up in front of you, parallel to the floor.
Now bring your arms out to the side, pulling as far back as you can and squeezing your shoulder blades together, whilst maintaining that upright posture.
If you have difficulty holding your arms at 90 degrees (or parallel to the floor) you can hold your arms lower (45 degrees).
Hold for the set time.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 3: THORACIC EXTENSION (UPPER BACK) STRETCH
HOW TO:
Sitting up tall in your chair with your shoulders back and down.
Now place your hands behind your head, maintain an upright posture and extend your upper back over the chair. (If you have difficulty placing your arms behind your head, place them across your chest).
Hold for the set time.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 4: SHOULDER & ARM OVERHEAD STRETCH
HOW TO:
Sitting up tall in your chair with your shoulders back and down.
Interlace your fingers and bring your arms up above your head.
Now turn your palms away from you, towards the ceiling and push up as far as you can.
Hold this movement for the set time, feeling the stretch in your shoulders and your sides.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 5: LUMBAR EXTENSION (LOWER BACK) STRETCH
HOW TO:
Sitting up tall in the middle of your chair with your shoulders back and down.
Place the palms of your hands in the small of your back and lean your lower back into your hands, feeling a stretch in your lower back. (If you have difficulty getting your palms around to the small of your back, use the backs of your hands).
Hold for the set time.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 6: STANDING QUADRICEPS (FRONT OF THIGH) STRETCH
HOW TO:
Standing up tall next to your chair, holding onto your chair with one hand.
Bring one leg behind you, holding onto your foot.
Ensure you maintain your straight posture throughout the exercise and try to keep your knees next to each other
Hold for the set time and change legs.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 7: HIP FLEXION (BUTTOCKS) STRETCH
HOW TO:
Sitting up tall with your shoulders back and down.
Lift one leg up to your chest, bending at the knee, and hug the leg.
Hold for the set time and change legs.
Ensure your shoulders are back and down throughout the exercise.
Hold for the set time and change legs.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 8: STANDING (OR SEATED) HAMSTRING (BACK OF LEGS) STRETCH
HOW TO:
Sitting up tall in your chair, shuffle to the front of your chair
Keeping your hands on the opposite leg, place one leg out in front of you
Now keep your leg straight and point your toes towards the ceiling
Ensure you remain upright with a straight back and lean forward at the hips
Hold for the set time and change legs.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
For Video Demonstration of This Exercise in Standing Position: Click here.
STRETCH 9: STANDING ADDUCTOR (GROIN) STRETCH
HOW TO:
Standing tall, take one large step out to the side and face your toes outwards.
Shift your weight to one side, bending that knee.
You will feel a stretch on the inner thigh of the straight leg.
Keep a chair in front of you when performing this exercise.
Hold for the set time and repeat on the opposite leg.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 10: STANDING CALF (BACK OF LOWER LEG) STRETCH
HOW TO:
Standing tall holding on to your chair with both hands, step one foot back making sure your toes are facing forward throughout the exercise.
Now bring your front knee towards the chair ensuring that your heels remain in contact with the floor at all times.
Hold for the set time and change legs.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.