Stretches
Dynamic stretches
Use these stretches as part of your warm-up.
Leg swings – side to side
Holding on to something, swing one leg outwards, then across the body, pointing toes in the direction you’re swinging. Minimise lower back movement. Alternate legs.
Hurdle step overs
Stand supported, one leg slightly back. Lift rear knee high, rotate leg outwards and step down. Reverse; rotate leg outwards, take knee to front, step down. Minimise trunk movement. Alternate legs.
Calf raises
From a push-up position, push one heel towards the ground then put weight on ball of foot and repeat. Alternate legs.
Trunk rotations
Place feet shoulder width apart, a straight back and slightly bent knees. Swing arms across body at waist height to stretch the lower back. Move arms to shoulder height and above your head to stretch mid and upper back.
Arm circles
Stand with your back straight and knees slightly bent. Swing both arms around in circles, keeping your back still. If you feel tight in an area, spend more time there to loosen it up. Change direction and repeat.
Cool-down stretches
Long calf muscle
Place hands on wall with one leg to rear. Keep the rear leg locked straight and foot flat. Turn rear foot slightly inwards. Bend front leg taking stretch through rear calf.
Short calf muscle
Place hands on wall taking weight through rear leg. Turn rear foot slightly inwards and keep heel flat. Bend rear knee forward over rear foot.
Hamstring
Kneel on one leg with other leg out in front with the foot flexed. Keep back straight and bend forward at the hips to feel the stretch down the back of the leg.
Front thigh
Pull heel towards buttock. Keep back straight and knees together in line with hip and ankle.
Buttock
Gluteals – Lie on back with both hands around one knee. Pull knee towards opposite shoulder. Keep head, shoulder and opposite leg relaxed.
Piriformis – Lie on back and hold knee to chest. Pull knee and ankle towards opposite shoulder.
