APPENDIX 1
These should always be done when the muscles are warm, either after a warm-up jog or at the end of a training session. The stretching should be gradual and the stretch should be held for at least ten seconds. We have selected eight, which should be done at least three times a week.
Stand with feet apart at shoulder width and swing your arms in big circles, 10 times forwards, 10 times backwards.
With hands on hips, feet apart and knees locked, lean forwards and rotate your trunk in a wide circle, 10 times in each direction.
Calf stretch (above)
Stand with your hands flat up against a wall. Put one foot behind you, bending the other leg so that your upper body remains straight. Put your weight on the heel of the back foot, pushing it down to the floor
Standing on one leg, with one hand on the wall, lower your body and push the knee forwards. You will feel a stretch on the lower calf and Achilles tendon.
Standing quadriceps stretch (above)
Standing on the left leg, grasp your right ankle with your right hand and pull it back underneath you. You should feel the stretch on the front of the quad muscle. You may use your left arm to keep yourself balanced and upright.
Hamstring stretch (above)
Lying on your back, raise one leg in the air and then pull the knee down towards the chest, keeping your shoulders flat on the ground.
Iliotibial band stretch (above)
Place one foot around the other, with both feet flat on the ground. Keeping both legs straight, lean your hips towards the side of the rearmost foot (if your right foot is at the back, lean your hips to the right). You should feel the stretch on the outside of your right leg and around the right hip.
Groin stretch (above)
Sit in the postion shown. Try to sit upright, pulling your heels in towards you and pressing your knees down towards the floor.