Kneeling Hip Stretch

• keep your pelvis squared forward & body upright
• maintain engagement of your core muscles
• gently lean pelvis forward until feeling a stretch tension within front of hip & groin
• hold stretch for 15s
• x 5 each side

Kneeling Hamstrings Stretch

• place one leg forward whilst keeping your pelvis squared & body upright
• maintain engagement of your core muscles
• gently lean pelvis back pulling away from front foot until feeling a stretch at the back of your thigh (hamstrings)
• hold stretch for 15s
• x 5 each side

Seated Glute Stretch

• sitting with bottom on the floor and both knees bent
• keep your pelvis squared forward & body upright
• maintain engagement of your core muscles
• lift you bottom up the crossing one foot over the opposite knee
• gently lower you bottom back down whilst bringing  closer to your bent knees
• you should feel a dull ache-stretch deep to the side of the hip-pelvis, of the crossing leg
• hold stretch for 15s
• x 5 each side

Lower Back Stretch

• laying flat on floor with knees bent, feet down and arms out-stretch
• maintain engagement of your core muscles
• breath in to rotate hip pelvis to one side until feeling a stretch like twist across your mid-lower back
• hold stretch for 10s  then breath out to return
• x 5 each side
• * can increase challenge of stretch and add deep abdominal work by keeping both feet up at the same time

Standing Quad Stretch

• standing upright on one foot, you may hold on to a post, pillar or wall if need to
• bend one knee hooking that foot behind your bottom
• use hand on same side and gently pull back onto foot until feeling stretch in front of thigh/quads
• must maintain engagement of your core muscles  and keep upright posture at all time
• hold stretch for 15s
• repeat x 5 each side