STRETCHES
NECK
Neck Flexion:
• Bring your chin down
to your chest.
• Pull down gently on
your head to increase
the stretch.
• Hold for 30 sec to a
minute.
Neck Lateral Flexion:
• Face straight ahead.
• Bring your ear down
to your shoulder.
• Pull down gently on
your head to increase
the stretch.
• Hold for 30 sec to a
minute.
• Repeat on both sides.
Neck Rotation:
• Turn your head to one side
• Keep your head the same
level so if you had a book
on your head it wouldn’t
fall off
• Hold for 30 sec to a
minute.
• Repeat on both sides.
Neck Extension:
• Lie on your back on
the floor
• Put a rolled up hand
towel under your neck
• Push your shoulders
down into the ground
• Hold for a minute
Trapezius:
• Face straight ahead.
• Turn towards one shoulder
and then look down at
your hip.
• Pull down gently on your
head to increase the
stretch.
• Hold for 30 sec to a
minute.
• Repeat on both sides.
BACK
Back extension:
• Lay down on your
stomach on the floor.
• Push up with your arms
and bend your back.
• Keep your hips on the
ground.
• To increase the stretch,
look at the ceiling.
• Hold for 30 sec to a
minute.
Back extension with
Ball:
• Sit on the ball
• Walk your feet forwards
and move into the lying
position
• Put your arms over your
head towards the ground
• Hold for 30 sec to a
minute (less if you feel
light headed)
Back Rotation:
• Lie on your back on the floor
with your arms out to the side.
• Bend one leg at the hip and
knee and take that leg over your
other leg to the ground.
• Keep both shoulders on the
ground.
• You may need to hold your
knee with the closest hand.
• Hold for 30 sec to a minute.
• Repeat on both sides.
Back Lateral Flexion:
• Stand with one arm in the
air.
• Keep facing forwards.
• Bend to the side away
from the arm in the air
until you feel the stretch
down the side of your
back.
• Hold for 30 sec to a
minute.
• Repeat on both sides.
Back Flexion:
• Bend forward with your
knees bent and hug your
legs.
• Keep your feet flat on the
ground and try to bring
your body as close to your
legs as possible.
• Tick your head under for
an extra stretch.
• Hold for 30 sec to a
minute.
Back Curl:
• Lie on your back
• Bend your knees up
towards your chest,
keeping your knees
together
• Hug your knees towards
you
• Tuck your chin into your
chest
• Hold for 30 sec to a
minute
Cat stretch:
• Kneel on all fours
• Push your back up
towards the ceiling as
far as you can
• Tuck your chin
towards your chest
• Hold for 1 minute
SHOULDER & ARM
Posterior
shoulder/Triceps:
• Pull your arm across your
body keeping it straight.
• Keep your shoulders
down.
• Use your other arm to pull
the stretching arm closer
to your body.
• Hold for 30 sec to a
minute.
• Repeat on both sides.
Triceps:
• Put your arm up in the air near
your ear.
• Bend your elbow so your hand
is behind your back near your
opposite shoulder blade.
• With your other hand, pull your
elbow towards you until you
feel the stretch down the back
of your arm and shoulder.
• Hold for 30 sec to a minute.
• Repeat on both sides.
Anterior
shoulder/Pectorals:
• Stand next to a door frame.
• Bend your arm to 90 degrees.
• Put your forearm against the
doorframe with your elbow at
shoulder height.
• Turn your body away from your
arm until you feel the stretch in
the front of your shoulder.
• Hold for 30 sec to a minute.
• Repeat on both sides.
Biceps:
• Stand next to a wall.
• Put your arm out to your side at
shoulder height with your palm
on the wall.
• Keep your arm straight.
• Turn your body away from your
arm until you feel a stretch in
the front of your shoulder.
• Hold for 30 sec to a minute.
• Repeat on both sides.
Anterior
shoulder/chest:
• Link your fingers together
behind your back.
• Straighten your arms
behind you.
• Lift your hands as high as
you can behind you
keeping your arms
straight.
• Hold for 30 sec to a
minute.
Anterior
shoulder/chest:
• Place both hands behind
your head with your
fingers interlocked and
thumbs pointing down
• Look straight ahead
• Move your elbows away
from each other as far as
possible
• Hold for 30 sec to a
minute
Shoulder Extension:
• Hold your arms above
your head with your
shoulders rotated inwards
and your palms facing
each other
• Reach up towards the
ceiling as far as you can
• Hold for 30 sec to a
minute
Forearm/palm:
• Turn your palms so they
are facing out from your
body.
• Put your palms on the
edge of a table.
• Keep your arms straight.
• Push your palms so they
lie flat on the table.
• Hold for 30 sec to a
minute.
Forearm:
• Interlock your fingers
• Turn your palms to
face away from you
• Straighten your arms
out in front of you as
far as you can
• Hold for 30 sec to a
minute
Forearm extensors:
• Keep your arm straight.
• Turn your arm inwards from
the shoulder so your palm is
facing away from your leg.
• With your other hand pull
your fingers up towards your
wrist until you feel the
stretch near your elbow.
• Hold for 30 sec to a minute.
• Repeat on both sides.
HIPS
Buttocks/Piriformis:
• Lie on your back and bend both
knees.
• Put one ankle (leg 1) in front of
the opposite knee (leg 2) and
turn this leg outwards (see
picture).
• Pull leg 2 towards you by
holding your knee.
• You should feel the stretch in
the buttocks of leg 1.
• For an extra stretch, push the
knee of leg 1 away from you.
• Hold for 30 sec to a minute.
• Repeat on both sides.
Buttocks/Gluteals:
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Sit on the ground.
Have one leg straight (becomes bottom
leg) and one bent (becomes top leg).
Put the foot of the bent leg (top leg) on
the outside of the other leg (bottom leg)
at the level of the knee.
Bend the bottom leg
Turn your body towards the buttock of
the top leg.
As you turn your body, use your arm to
push the knee of your top leg away
from you.
You should feel the stretch in the
buttock of your top leg.
Hold for 30 sec to a minute.
Repeat on both sides.
Buttocks/Gluteals:
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Sit on the ground.
Have one leg straight (becomes bottom
leg) and one bent (becomes top leg).
Put the foot of the bent leg (top leg) on
the outside of the other leg (bottom leg)
at the level of the knee.
Turn your body towards the buttock of
the top (bent) leg.
As you turn your body, use your arm to
push the knee of your top leg away
from you.
You should feel the stretch in the
buttock of your top leg.
Hold for 30 sec to a minute.
Repeat on both sides.
Buttocks/Gluteals:
• Lie in the push up position
• Bend one leg under your body
so your shin is parallel to your
shoulders
• Take the foot of your straight
leg as far back as you can and
lean forward towards the shin
of the bent leg
• You should feel the stretch in
the buttock of the bend leg
• Hold for 30 sec to a minute.
• Repeat on both sides.
ITB
• Stand facing straight ahead.
• Cross one foot in front of the
other.
• Keep the back leg straight.
• Push your hips to the side of the
back leg and bend your body
away.
• Make sure your hips stay facing
forwards (don’t twist).
• You should feel the stretch on
the outside of your hip.
• Hold for 30 sec to a minute.
• Repeat on both sides.
Groin/Adductors:
• Sit on the ground with your
back against a wall.
• Bends your legs and turn
them out so the soles of your
feet are facing each other.
• Put your soles together and
push your knees towards the
ground gently to increase the
stretch to the inside of your
legs.
• Hold for 30 sec to a minute.
Groin – Side Lunge:
• Stand upright, with both feet
facing forward, double
shoulder-width apart
• Put your hands on your hips,
keep your back straight and
take your bodyweight across to
one side by bending that knee
• To increase the stretch, take the
straight leg out to your side
further
• Hold for 30 sec to a minute.
• Repeat on both sides.
Long Adductors:
• Stand on one leg with the
other out to the side on a
bench
• Keep the top leg straight
• Bend the leg on the
ground
• You should feel the stretch
in the groin of the top leg
• Hold for 30 sec to a
minute.
• Repeat on both sides.
Long Adductors:
• Sit on the ground with
your legs straight.
• Take your legs apart as far
as you can, keeping them
straight.
• Lean forward towards the
ground until you feel a
stretch on the inside of
your legs.
• Hold for 30 sec to a
minute.
Groin:
• Kneel in the lunge position.
• Both knees should be at right
angles.
• Put your body weight over
your front leg by bending
your front knee more
• You should feel the stretch in
the groin of your back leg.
• Hold for 30 sec to a minute.
• Repeat on both sides.
Hip Flexor:
• Kneel in the lunge position.
• Both knees should be at right
angles.
• Push the hip of your back leg
forwards (rotate your pelvis
upwards).
• You should feel the stretch in
the front of the hip of your
back leg.
• Hold for 30 sec to a minute.
• Repeat on both sides.
Hip Flexor with Ball:
• Kneel on one leg and both
hands
• Put the other leg on the
ball keeping it straight
• Push the hip of the straight
leg towards the ground
• Hold for 30sec to a minute
• Repeat on both sides
Hip flexor/groin:
• Stand facing a table:
• Left one leg and put your
foot on the table.
• Keep the leg on the ground
straight.
• Push your hips towards the
table as you bend your top
leg more.
• You should feel the stretch in
the front of your back leg.
• Hold for 30 sec to a minute.
• Repeat on both sides.
LEG
Hamstring (sitting):
• Sit on the ground with your legs
out straight in front of you.
• Bend one leg and turn it out so
the sole of your foot is on the
inside of your other leg near
your groin.
• Lean forward from your hip
towards the foot of the straight
leg.
• You should feel the stretch on
the back of your straight leg.
• Hold for 30 sec to a minute.
• Repeat on both sides.
Hamstring (sitting):
• Sit on the ground with
your legs out to your
sides.
• Turn towards one leg.
• Lean forward from your
hip towards the foot of
that leg, keeping your leg
straight.
• Hold for 30 sec to a
minute.
• Repeat on both sides.
Hamstring (sitting):
• Sit on the ground with
your legs out straight in
front of you.
• Lean forward from your
hips towards your toes
• For an increased stretch
pull your upper body
towards your toes
• Hold for 30 sec to a
minute.
Hamstring (lying):
• Lie on your back
• Keep your leg straight and
raise it as far as you can
• To increase the stretch pull
your leg towards you with
a towel, keeping it straight
• Hold for 30 sec to a
minute.
• Repeat on both sides.
Hamstring (standing):
• Stand facing a table.
• Put one leg on the table in front
of you.
• Keep both legs straight.
• Make sure your bottom foot is
parallel to your top leg
(pointing towards the table).
• Lean forward from your hips
towards the foot of your top leg.
• You should feel the stretch at
the back of the top leg.
• Hold for 30 sec to a minute.
• Repeat on both sides.
Hamstring (standing):
• Stand with one foot in
front of the other with
your weight on your back
leg
• Bend the back leg and
keep the front leg straight
• Reach towards the toes of
your front leg
• Hold for 30 sec to a
minute.
• Repeat on both sides.
Quads:
• While standing, bend one knee
to take your foot as close to
your buttocks as possible.
• Hold your foot near the
buttocks of the same side with
that arm.
• You may need to use the other
arm for balance.
• Keep your hips facing forwards
and your knees together.
• You should feel the stretch in
the front of your thigh.
• Hold for 30 sec to a minute.
• Repeat on both sides.
Quads (lying):
• Lie on your side
• Keep your knees together
• Bend your top leg and
bring your foot towards
you bottom
• For an increased stretch
take the bent knee
backwards
• Hold 30 sec to a minute
• Repeat on both sides
Calf / soleus:
• Stand with one foot in
front of the other.
• Put your weight on your
back leg.
• Keep the sole of your back
foot on the ground.
• Bend your back knee as
far as you can.
• You should feel the stretch
in the back of your ankle
near your Achilles tendon
on your back leg.
Calf / soleus:
• Stand on a step with one
heel hanging back over the
edge.
• Push that heel towards the
ground with that knee bent
• Hold for 30 sec to a
minute.
• Repeat on both sides.
Calf / Gastrocnemius:
• Stand on a step with one
heel hanging back over the
edge.
• Push that heel towards the
ground keeping that leg
straight.
• You should feel the stretch
behind that knee.
• Hold for 30 sec to a
minute.
• Repeat on both sides.
Calf / Gastrocnemius:
• Stand with one foot in front of
the other, shoulder width apart
• Keep both feet flat on the
ground
• Bend the front leg and keep the
back leg straight
• Push against the wall
• Move the back leg further from
the wall to increase the stretch
on the back leg
• Hold for 30 sec to a minute.
• Repeat on both sides.
Calf / Gastrocnemius:
• Rest on your hands and
toes
• Put one foot behind the
other so only one foot is
on the ground
• Push your body weight
backwards over your toes
keeping your leg straight
• Hold for 30 sec to a
minute.
• Repeat on both sides.
DESK STRETCHES
Desk stretches
• These stretches are good
for relieving muscle
tension while working at
your desk
• Take a break every 2
hours and do some
stretching while sitting at
your desk
• Hold these stretches for 10
seconds and repeat each
each side if necessary
Desk Stretches
• These stretches are good
for relieving muscle
tension while working at
your desk
• Take a break every 2
hours and do some
stretching while sitting at
your desk
• Hold these stretches for 10
seconds and repeat each
each side if necessary
Desk Stretches
• These stretches are good
for relieving muscle
tension while working at
your desk
• Take a break every 2
hours and do some
stretching while sitting at
your desk
• Hold these stretches for 10
seconds and repeat each
each side if necessary
Desk Stretches
• These stretches are good
for relieving muscle
tension while working at
your desk
• Take a break every 2
hours and do some
stretching while sitting at
your desk
• Hold these stretches for 10
seconds and repeat each
each side if necessary
Desk Stretches
• These stretches are good
for relieving muscle
tension while working at
your desk
• Take a break every 2
hours and do some
stretching while sitting at
your desk
• Hold these stretches for 10
seconds and repeat each
each side if necessary
Desk Stretches
• These stretches are good
for relieving muscle
tension while working at
your desk
• Take a break every 2
hours and do some
stretching while sitting at
your desk
• Hold these stretches for 10
seconds and repeat each
each side if necessary
Desk Stretches
• These stretches are good
for relieving muscle
tension while working at
your desk
• Take a break every 2
hours and do some
stretching while sitting at
your desk
• Hold these stretches for 10
seconds and repeat each
each side if necessary
Desk Stretches
• These stretches are good
for relieving muscle
tension while working at
your desk
• Take a break every 2
hours and do some
stretching while sitting at
your desk
• Hold these stretches for 10
seconds and repeat each
each side if necessary
Desk Stretches
• These stretches are good
for relieving muscle
tension while working at
your desk
• Take a break every 2
hours and do some
stretching while sitting at
your desk
• Hold these stretches for 10
seconds and repeat each
each side if necessary
Desk Stretches
• These stretches are good
for relieving muscle
tension while working at
your desk
• Take a break every 2
hours and do some
stretching while sitting at
your desk
• Hold these stretches for 10
seconds and repeat each
each side if necessary
Desk Stretches
• These stretches are good
for relieving muscle
tension while working at
your desk
• Take a break every 2
hours and do some
stretching while sitting at
your desk
• Hold these stretches for 10
seconds and repeat each
each side if necessary