Beginning the stretch!

 

Type of Stretch	Directions of Stretch
Ankle Rotation	Stand with your feet hip-width apart, knees slightly bent.  Rotate each ankle in turn in a complete circle in each direction.
Calf Stretch	Place one foot a foots wide in front of the other. Keeping back straight and body facing forward Slowly press forward on front leg until stretch is felt and hold
Quads Stretch	With your right hand pull the right heel in towards your bottom. Try to keep knees touching. It may be useful to have a chair for support. Hold for about 20 to 30 seconds and then slowly release. Repeat with the other leg.
Hamstring Stretch	The easier method is to stand with your feet slightly apart for balance, one foot in front of the other. It may be useful to have a chair for support Now bend forward while pushing your bottom backwards. The rear leg should be bent but your front leg will be straight so stretching the hamstrings. Hold the position for 20 to 30 seconds and then slowly release. Repeat with the other leg.
Gluteus Stretch	Lie on your back. Now pull one leg up to your chest with your hands while keeping the other leg flat on the floor. Hold the position for about 20 to 30 seconds and then slowly release. Repeat with the other leg.
Hip & Trunk Rotation	Stand with your feet about hip-width apart, knees slightly bent. Now move your hips and torso to the right, to the back, to the left and to the front. Repeat in the opposite direction
Lower Back Stretch	Stand with feet hip-width apart, knees slightly bent and hands hips. Bend slowly forwards from the hips and back up to the vertical position.
Upper Back Stretch	Stand with feet hip-width apart and knees slightly bent. With hands clasped together, level with your shoulders and palms facing outwards (fingers should not be interlocked), extend your arms in front. Push forward with your hands and hold for about 6 to 10 seconds. Release slowly.
Peck Stretch	Stand with feet hip-width apart and knees slightly bent. Clasp your hands behind your back but do not interlock the fingers. Now slowly raise your arms as high as possible without leaning forwards Hold the position for about 6 to 10 seconds and then slowly release
Tricep Stretch	Stand with feet slightly apart and knees slightly bent. Place the flat of your right hand between the shoulder blades. Now bring your left hand over your head, placing it on the right elbow and press down lightly Press down lightly with your left hand, hold for about 6 to 10 seconds and then slowly release Now repeat with the left hand between your shoulder blades.
Shoulder Circles	Stand with feet hip-width apart, knees slightly bent. Arms fully extended to the side, gently swing them around in large circles. Repeat the action in each direction.
Neck Rotation	This exercise must be carried out with great care if you have any form of neck problem Stand with your feet hip-width apart, knees slightly bent and hands by your sides. Gently turn your head to look over one shoulder, then the other and then face forward. Now lower your chin on to your chest and then raise the head to a normal position. Do not, under any circumstances, tilt your head backwards.