Overhead Tricep Stretch

The Overhead Tricep Stretch lengthens the triceps by bending the arm overhead and gently pulling the elbow. It improves arm and shoulder flexibility How to Perform - Stand with your legs shoulder width apart - Extend one arm overhead, keeping your forearm close to your upper arm - Use your other hand to grasp your elbow - Pull your elbow back towards your head - Hold the stretch for 15-30 seconds each side and repeat 2-3 times

Lying Glute Stretch

The Lying Glute Stretch targets the outer glute muscles by externally rotating the hip and applying gentle pressure to the knee. This helps improve hip mobility, reduce muscle tightness, and enhance overall flexibility around the hip joint How to Perform - Lie on your back with both knees bent and feet flat on the floor - Cross the working leg’s ankle over the opposite knee - Gently press the working leg’s knee away from your body toward the floor to feel a stretch in the outer glute and hold

Leg Swings

Leg swings are a dynamic stretching exercise that involves moving your legs back and forth. They can help improve flexibility and range of motion in your hips and legs, and prepare your body for physical activity How to Perform - Stand with your back straight and core engaged - Hold on to a wall, foam roller or pole for support - Swing one leg back and forwards, keeping your leg straight

Leg Cross Overs

Lying leg crossovers are a gentle stretch that helps improve spinal mobility and stretches the lower back and hips by moving one leg across the body while lying down How to Perform - Lie on your back with your arms extended out to the sides for support - Bend one knee and lift that leg, crossing it over your body toward the opposite side - Return the leg to the centre and follow through the motion with your other leg

Lateral Leg Swings

Lateral Leg Swings are dynamic movements that involve swinging the leg side to side to warm up and mobilize the hips and legs. They improve hip flexibility, increase range of motion, and activate muscles involved in lateral movement How to Perform - Stand facing a wall, fence or hold a foam roller for support - Place your hands on the wall, shift your weight to one leg - Swing your leg out to the side, keeping your toes pointed at the wall - Swing your leg back across your body, using the momentum to kick it out to the side again

Hip Flexors

The Hip Flexor Lunge Stretch targets the muscles at the front of the hips by lunging forward and pressing the hips down and forward. It helps improve hip mobility How to Perform - Kneel on one knee placing one leg out in front of you bending your knee - Place your hands on your hip to keep your waist straight - Lean forward, shifting your weight onto your front leg - Hold and repeat

Hamstring Roll

The Hamstring Roll uses a foam roller to massage the back of your thigh. Rolling along the hamstring helps release tightness, reduce soreness, and improve flexibility How to Perform - Sit on the floor and place a foam roller under your hamstring (back of your thigh) Support your body weight with your hands behind you and lift your hips slightly off the ground Slowly roll your hamstring over the foam roller, moving from just above the knee up toward the glutes

Forward Fold

The Forward Fold Hamstring Stretch involves bending forward at the hips to reach toward your feet while keeping your legs straight. It lengthens the hamstrings, stretches the lower back, and helps improve flexibility How to Perform - Stand tall with your feet hip-width apart or together, whichever feels more stable - Hinge forward from your hips, keeping your back as long as possible - Allow your upper body to drape toward the floor - Extend your arms to your toes or the floor and hold

Extensor Forearm Stretch

The Extensor Forearm Stretch targets the muscles on the top of your forearm, helping to relieve tension and improve wrist flexibility How to Perform - Stand tall with your feet hip-width apart and your shoulders relaxed - Extend one arm straight out in front of you at shoulder height, palm facing up - With your opposite hand, gently grasp the fingers of your extended arm - Pull your fingers back toward your body until you feel a stretch along the underside of your forearm - Release slowly and switch arms

Downward Dog Calf Stretch

The Calf Stretch in Downward Dog involves starting in a Downward Facing Dog pose with hips lifted high. You then gently press one heel toward the floor while bending the opposite knee, lengthening the calf and Achilles of the extended leg How to Perform - Start in a hands and knees position, with your wrists under your shoulders and knees under your hips - Extend one leg straight back behind you, keeping your toes tucked under so the ball of your foot is on the floor - Gently press your heel back toward the floor to feel a stretch through your calf and the bottom of your foot - Slowly release and switch legs

Double Forearm Stretch

The Double Forearm Stretch targets the shoulders, upper back, and forearms, helping to improve flexibility and relieve tension in those areas How to Perform - Start on all fours on the floor - Place your hands with your forearms facing away from you flat on the floor in front of you with your elbows straight - Begin to lean backward toward your knees, keeping your forearms pressed firmly into the floor

Cross Body Stretch

The Cross Body Stretch involves pulling one arm across your chest with the opposite hand. It helps stretch the shoulder and upper back muscles, improves flexibility, and relieves tension How to Perform - Stand or sit tall with your spine neutral - Relax your shoulders away from your ears - Extend one arm straight across your chest at shoulder height - With your opposite hand, gently pull the extended arm closer to your body, just above the elbow or at the forearm - Keep your extended arm straight and hold

Cobra Stretch

A Cobra Stretch is a gentle backbend yoga pose that stretches the chest and spine while strengthening the lower back How to Perform - Lie face down on the floor with your legs extended and tops of your feet pressing into the mat - Place your hands under your shoulders, elbows close to your body - Slowly lift your chest off the floor by straightening your arms, keeping your elbows slightly bent and feel the stretch through your lower back, core, chest and shoulders - Hold before resetting

Childs Pose Stretch

Child’s Pose is a restful yoga position that gently stretches the back, hips, and shoulders while promoting relaxation and stress relief. It helps calm the mind, release tension, and improve flexibility in the spine How to Perform - Start on all fours with your hands under your shoulders and knees under your hips - Bring your big toes together to touch behind you - Keep your spine neutral and gaze down - Exhale as you slowly lower your hips back toward your heels - Reach your arms forward on the mat, palms down. Allow your forehead to rest on the mat - Soften your chest and belly toward the floor - Relax your shoulders away from your ears

Cat Cow

Cat-Cow is a gentle flow between two yoga poses that warms up the spine, improves flexibility, and helps release tension in the back and neck How to Perform - Start on all fours in a tabletop position - Place your wrists directly under your shoulders and your knees under your hips - Spread your fingers wide and press evenly through your hands - Tilt your pelvis back, letting your belly lower toward the floor - Lift your chest and gently look forward or slightly up - Draw your shoulder blades back and down - Tuck your tailbone under and round your spine toward the ceiling - Draw your belly button in toward your spine - Tuck your chin toward your chest, gazing at your thighs

Calf Roll

A calf roll is a self-massage technique using a foam roller or massage stick to release tension and tightness in the calf muscles. It helps improve blood flow, reduce muscle soreness, and enhance flexibility How to Perform - Sit on the floor and place a foam roller under one calf, keeping your leg straight but relaxed - Use your hands behind you to lift your body slightly, then slowly roll your calf over the foam roller from just below the knee down toward the ankle

Bent Leg Side to Sides

Lying Bent Leg Side to Sides are a gentle spinal mobility and core activation exercise that involves rotating the lower body side to side while keeping the knees bent. It helps improve lower back flexibility, stretches the obliques, and promotes core stability How to Perform - Lie on your back, knees bent, with your feet flat - Place your arms extended out to sides for support - Slowly lower knees to one side - Pause, then return to centre and follow the same motion old the other side

Arm Swings

Arm swings are dynamic movements that help warm up and loosen the shoulder joints and muscles. They improve blood flow, increase range of motion, and prepare the upper body for exercise How to Perform - Place your feet hip width apart with your arms fully extended above your head - Begin by lowering both of your arms in the opposite direction, moving them in a circle motion and keeping them fully extended - Meet both of your arms back at the top of the starting position and continue - Swap direction when you have completed one side for desired reps/seconds

Arm Circles

Arm circles involve extending your arms out to the sides at shoulder height and moving them in small, controlled circles. This exercise warms up the shoulders, improves mobility, and activates the upper back and arms How to Perform - Stand tall with your feet about hip-width apart - Extend both arms straight out to the sides at shoulder height, palms facing down - Begin making small controlled circles forward with your arms - Gradually increase the size of the circles as you warm up - Pause, then reverse the direction and make circles backwards

Undergrip Banded Bentover Rows

Undergrip Banded Bent-Over Rows work the upper back and biceps using an underhand grip to pull a resistance band while bent over, enhancing strength and posture How to Perform - Stand on the center of a resistance band with feet hip-width apart. Hold the band with an underhand (palms-up) grip - Bend at the hips, keeping your back flat and core engaged - Pull the band toward your torso by driving your elbows back and squeezing your shoulder blades together - Lower the band slowly to the starting position