STRETCHING
You must warm up before and cool down after every training session.
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Think of your body as a piece of chewing gum – if it’s cold and you bend it, it will snap. If it’s warm and you bend it, it will be supple and move.
Please note:
Warm-up stretches are performed dynamically, meaning with a slow and gentle bouncy movement.
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To make a stretch dynamic, hold the position and perform a gentle bounce as you do so, for 8–10 repetitions.
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Cool-down stretches are performed statically, meaning still.
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To make a stretch static, hold the position still for 8–10 seconds.
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Some of the stretches are for warming up only, most are for both warming up and cooling down. All the stretches are labelled so you know which are which.
SHOULDER STRETCH
WARM UP ONLY Stand up straight with your feet hip-width apart. Let your arms hang down by your sides. Place one hand across your body, resting it gently on the opposite side of your chest. Lift your other arm out in front of you, then slowly raise it vertically up into the air. Let it gently continue a circle behind your body, and complete the circle by letting it a hang by your side where it started. Repeat this circular motion 8–10 times, then perform with the opposite arm.
SHOULDER STRETCH
WARM UP & COOL DOWN Stand up straight with your feet hip-width apart. Let your arms hang down by your sides. Lift one arm out in front of you. Reach your opposite hand across your body, under your elbow, and flatten your hand behind the extended arm’s shoulder. Slowly and gently use your flattened hand to push against the back of the elbow, extending the arm across your upper body, so it is horizontal across your chest. Repeat with the opposite arm.
TRICEP STRETCH
WARM UP & COOL DOWN Stand up straight with your feet hip-width apart. Lift one arm up into the air and then allow your forearm to hang down gently behind your head and neck. Using your opposite hand, gently grasp the back of your elbow / tricep area. Slowly push against this area so you feel a pull / stretch in your arm. Repeat with the opposite arm.
WRIST STRETCH
WARM UP ONLY Stand up straight with your feet hip-width apart. Extend both arms out to the sides (maintain a slight bend in your elbows). Slowly and gently roll your wrists outwards and inwards, in clockwise and anticlockwise movements. Continue this movement for 8–10 seconds.
NECK STRETCH
WARM UP ONLY Stand up straight with your feet hip-width apart. Look straight ahead, then slowly and gently turn your head to one side, before coming back to centre. Then slowly and gently turn your head to the opposite side, before coming back to centre once again. Then look down, before coming back to centre, and finally look up, before coming back to centre again.
QUAD STRETCH
WARM UP & COOL DOWN You may need to hold on to something to keep your balance while doing this. Stand up straight with your feet together. Bend one knee, lifting one foot up behind your body, and grasp the foot with your hand. Slowly and gently pull your foot upwards, so you feel a pull/stretch down the front of your leg/quad. Repeat with your opposite leg.
KNEE CIRCLES
WARM UP ONLY Stand with your feet together and bend down slightly so your hands fit in between your knees. Gently circle your knees in a clockwise direction 8 times, before repeating in the opposite direction.
HAMSTRING STRETCH
WARM UP & COOL DOWN Stand up straight with your feet together. Slowly and gently bend one knee (rest your hands on this knee to balance or, alternatively, place your hands on your hips). Slowly and gently stretch the opposite leg out in front of you, resting on the heel, toes pointing upwards. Keep your shoulders relaxed and feel the stretch in the back of your outstretched leg/hamstring. Repeat this movement with your opposite leg. Repeat with each leg 8–10 times to warm up. Hold each stretch for 8–10 seconds to cool down.
HIP OPENER
WARM UP & COOL DOWN Stand with your legs wide apart, toes facing outwards. Keeping your back straight at all times, slowly and gently come down into a low squat. Rest your elbows on your knees for balance. Slowly and gently lean to the right, stretching out your left hip. Repeat on each side 8–10 times to warm up. Hold each stretch for 8–10 seconds to cool down.
GLUTE STRETCH
WARM UP & COOL DOWN Stand on your left leg and place your right ankle on top of your left thigh. Lower yourself down into a seated position – you will feel the stretch in the right side of your glute (buttocks). You can help the stretch by pressing gently on top of your right knee. Repeat with the opposite leg. If you have trouble keeping your balance, you can find something to hold on to.
CALF STRETCH
WARM UP & COOL DOWN Stand up straight with your feet together. Place your hands on your hips and lunge forward on one leg, as far as you can within your natural range. Keeping your back leg straight, try and push your back heel down to the ground – you should feel a stretch/pull in your calf muscle. Repeat with the opposite leg.
CHEST/BACK STRETCH
WARM UP ONLY Stand up straight with your feet hip-width apart. Raise your arms up to chest height and slowly and gently try to touch your elbows behind your back, within your natural range. Slowly and gently bring your arms back in front of your chest and cross your arms, almost like you are giving yourself a hug. Repeat this movement 8–10 times.
CHEST/BACK STRETCH
WARM UP & COOL DOWN Stand up straight with your feet hip-width apart. Let your arms hang loose at your sides before gently holding your hands behind your back. Slowly and gently extend your arms behind you, within your natural range, and try to pull your shoulders back and push your chest out.
ANKLE ROLLS
WARM UP ONLY Using a simple circular motion, rotate each foot at the ankle for 10 circuits in each direction.
AB STRETCH
WARM UP & COOL DOWN Stand up straight with your feet hip-width apart. Raise your arms up above your head and lace your fingers together, palms facing the ceiling. Extend your upper body upwards as much as you can within your range. You should feel a stretch up the front of your torso and also up the back of your spine. After holding this position for 8–10 seconds, keep your back straight and slowly and gently bend to one side. You will feel a pull along the side of your torso. Repeat on the opposite side.
BACK STRETCH
WARM UP & COOL DOWN Stand up straight with your feet wide apart. Crossing your arms in front of you, let them wrap all the way around your chest, like you are giving yourself a hug. With your hands flat against the backs of your shoulders, perform a gentle pull – you should feel this stretch in the centre of your back. Slowly bend down, creating a convex shape with your spine.
BICEP STRETCH
WARM UP & COOL DOWN Stand up straight with your feet hip-width apart. Extend one arm out in front of you, your fingertips pointing upwards, your palm facing forwards. Place your opposite arm slightly above the other, your fingertips facing downwards, your palm facing inwards. Slide this hand over the other and slowly and gently pull. You will feel a stretch along the inside of your arm. Repeat with the opposite arm.
