How to do it
You need: A sturdy chair or wall for balance, A low step or stair.
Find a warm space where you can stand and reach freely, with a wall or sturdy chair within reach for balance. Do these after a few minutes of easy movement so you are not stretching cold muscles.
- Calf: step one foot back, keep it flat and the knee straight, and lean into the front knee until you feel a stretch in the back calf. Swap sides.
- Front of thigh: hold your support, bend one knee and draw that heel towards your buttock until you feel a stretch at the front of the thigh. Swap sides.
- Back of thigh: rest one heel on a low step with the leg straight, and hinge forward from the hips until you feel a stretch behind the thigh. Swap sides.
- Chest: clasp your hands behind your back and gently lift them away from your body until you feel a stretch across the chest.
- Upper back: clasp your hands in front, round your upper back and reach forwards until you feel a stretch between the shoulder blades.
- Neck: gently tilt one ear towards that shoulder until you feel a stretch down the opposite side of the neck. Swap sides.
Form cues
- Ease into each stretch until you feel a comfortable pull, then hold still.
- Keep breathing slowly and let the muscle relax into the stretch.
- You feel the stretch in the muscle itself, not sharp pain in a joint.
Common mistakes
- Bouncing or pulsing in and out of the stretch instead of holding it.
- Pulling hard into pain - a stretch should feel like a mild pull, no more.
- Holding your breath while you stretch.
Safety: Stop and message your physio if a particular stretch brings on pins and needles, numbness, or pain that shoots down a limb.