Stretches

Get the most impact from your training by warming up properly with a few gentle stretches at the beginning and end of each training session.

Arm Stretching

Take your left arm across your body, bending at the elbow. Bring your right arm up and under your left arm, supporting the left elbow. Keep your shoulders facing forward and pull your left arm across and tight in to your body. Hold for 15 seconds. Repeat with the opposite arm.

Leg Stretching

Stand straight, keep your right foot still and step out to the left side. Bend your left knee and transfer your weight over to your left hip, resting your hands on your left thigh. Keep your right leg straight and lean in to your left leg. You should feel the stretch all the way down your right leg. Increase the distance between your feet for a larger stretch. Hold for 30 seconds and then change legs.

Calf Stretch

Position your body about three feet from a wall or tree and stand with your feet at shoulder width apart. Place your hands on the wall/tree, with your arms straight for support. Step forward, bending your left leg. Keep your right leg straight, with your heel pushed in to the ground. Keep your back straight and push your hips forward in order to stretch your calf. Hold for 15 seconds, then alternate legs. Repeat twice for each leg.

Quadriceps Stretch

Stand upright, using a wall for support if necessary. Bend your left leg up behind you so that you can hold your ankle. Stand up straight, pull your foot in to your buttocks and push your knee back as far as you can. Hold for 15-30 seconds, then change legs.

Hip and Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left leg, which should remain bent. Hug your right leg to your chest and twist the trunk of your body so that you are looking over your right shoulder. Change legs and repeat.