Stretching and Exercises

Stretching before and after any exercise should be a normal part of your workout!. Stretching before exercise helps to warm up the muscles you are about to work on, enabling better performance and importantly, helps to prevent injury.  After a workout, stretching is equally essential as it will assist your recovery from exercise and reduce muscle soreness. Below are some simple stretches to help with your body health. 

STANDING HAMSTRING STRETCH

STARTING POSITION

Find a stool or object of comfortable height. Leave one foot on the floor and rest the other foot on the stool with the knee slightly bent. 

ACTION

Lean forwards and down, keeping your back straight, until you feel a stretch in the middle of your hamstrings. If you do not feel much of a stretch then lean forwards more and try pushing your bottom backwards to increase the stretch.

REPETITION

Hold for 30-60sec and repeat 2 to 3 times on each leg. 

   

GLUTE STRETCH
(known as the Pretzel Stretch)

STARTING POSITION

Lie flat on your back and bend both knees. Cross one leg over the other so your foot is on the opposite knee.

ACTION

Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock.

REPETITION

Hold for 30seconds - 1min and repeat a few times daily if necessary.