5 BASIC STRETCHES

Perform these stretches during or after every workout, as well as a couple of times a week, to benefit. Try to hold each stretch for at least 60 seconds. If you feel pain at any point, stop immediately and back off. Whilst you might feel mild discomfort or tightness, you should never feel pain.

Quad Stretch

Standing with your feet hip distance apart and reach your right arm behind you whilst lifting your right leg. Hold your ankle or calf. Shift your hips forward for a deeper stretch. Repeat on the other side.

Hamstring Stretch

TOE TOUCH (STANDING)

Standing with your feet hip distance apart, tuck your chin towards your chest and start to move the crown of your head towards the ground. Hold out your arms until you touch, or come close to touching, the floor.

TOE TOUCH (SEATED)

Sit tall with your legs out wide in front of you. Bend your left leg at the knee and reach forward towards your right foot. Repeat on the other side.

Side Bend

Start from a standing position and take a small step with your left foot. Keep your left leg straight and bend your right leg. You should feel a stretch through the hamstring. Lift your toes on the straight leg to stretch your calf. Repeat on the other side. Stand tall with your feet hip distance apart. Put one hand on your hip and raise the other hand above your head and over to the opposite site. Ensure that your body remains stacked. Repeat on the other side.

Benefits To Stretching Daily

1. Improved flexibility and posture

2. Prevent injury

3. Calm your mind

4. Release tension