Our lower body stretching programme designed by our physiotherapist should be used as part of your warm up and/or cool down. All stretches should be held for 8 seconds and repeated 3 times.
Buttocks and hips Starting position Lie on the floor. Keep your left leg straight and flat on the floor. Bend your right leg and grasp it with your hands at your knee.
Movement Slowly pull your right leg towards your chest using the strength of your arms. Bring your thigh as close to your chest as is possible but remember this movement must feel comfortable. Hold for 8 seconds and then repeat with the other leg.
Hamstring Starting position Lie on your back. Lift your leg off the floor and place your hands behind the knee.
Movement Slowly pull your leg towards your chest and hold for 8 seconds. You should feel a stretch in the back of your thigh.
Lower back and abdominals Starting position Lie on the floor with your knees bent to a right angle your feet must be flat on the floor. Your lower back must remain in contact with the floor. Place your arms in front of you resting on your thighs ready to commence the movement. Movement Slowly reach forward with your hands and with your fingertips try to touch the top of your knees. Your chin should be tucked into your chest. Hold for 8 seconds and then return to the starting position.
Groin and hip stretch Starting position Adopt a sitting position on the floor. Straighten your legs as far as they will comfortably go. The back of your legs must be in contact with the floor and place your hands on your thighs.
Movement Bend forward at the hip and slowly reach forward with your fingertips down your shins as far as you can go. Hold for 8 seconds. Try to keep your back straight.
Thigh stretch Starting position This stretch can be done in standing or lying or your side. To perform the stretch in lying with the aim of stretching your right thigh you need to lie on your left side and support your head with your left palm. To stretch your right thigh in standing you need to stand and support yourself with a solid object such as a wall.
Movement In the side lying position grasp your right ankle with your right hand and slowly move it towards your buttock. Hold for 8 seconds and return to the starting position. To stretch your left thigh turn onto your right side and repeat.
In the standing position grasp your right ankle with your left hand. Support yourself at the wall with your right hand. Slowly bring your right ankle towards your buttock and hold for 8 seconds then return to the starting position.
Calf and lower leg Starting position Stand close to a solid object and extend your arms so your hands are supported by the wall. Bend one leg and place your foot in front of you. You should have your other leg behind you with your heel in contact with the floor.
Movement Slowly move your hips forward towards the wall. Both your heels should remain in contact with the ground. You should feel a stretch in your calf. Hold the stretch for 8 seconds.
