Regular stretching is important in improving flexibility and should be continued regardless of what stage of a training programme you have reached.Stretching should be done slowly, with no jerking or bouncing movements. Move into the stretching position slowly, continuing until a good stretch on the muscles is felt. Never stretch to the point of pain!

Scalenes:
Side bend head to the

left taking care not to

rotate to the side.

Upper Trapezius:
Turn head to the left.

Note: if any nof the

above cause dizzyness

stop and consult a doctor

Triceps (front view):
Place the right hand behind

your neck. use the left hand

to apply stretch throught

the right elbow by gently

pulling the elbow behind

the head.

Biceps/Pectorals:
Stretch both arms behind

you, keep the elbows

straight and the thumbs pointing upwards.

Wrist flexors:
With the elbow straight, use the left hand to apply stretch by pulling the

palm away from the floor, keeping the fingers straight.

Wrist extensors:
With the elbow straight, use the left hand to

apply stretch by bending the wrist, taking the

palm towards the floor, keeping the fingers bent.

Trunk Stretch:
With the feet shoulder width

apart, stretch the right arm

up towards the ceiling and

over to the left.

Quadricep (front view):
Stand with the left arm out

to the side for balance, keeping your inner thighs together bend at the right knee, using the right hand

to apply the stretch.

Hamstings with upper Hamstring bias:
Place the right leg

behind the left and

repeat stretch 11.

Gastrocnemius (back leg)

Soleus (front leg):
Stand astride, lunge forward over the front leg, keeping the knee over the foot. Keep the back knee straight, keep both heels in contact with the floor.

Back Extension Rectus Abdominus:
Stand with feet shoulder width apart.

Place your hands on your buttocks

and arch backwards. Don't allow the

hips to glide forwards.

Hip Flexors Psoas/Quadriceps:
Stand astride, lunge forward,

dropping the right knee towards

the floor, keeping the trunk

upright, leaning back slightly.

Abductors:
Stand astride, feet in line, keep the
right leg straight, bend the left knee
and lunge to the left.