Stretch No: 1. Standing hamstring stretch. Muscle(s): Hamstring. Stretch Duration: 8-10 secs for warm up. Teaching Points:

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1 Stretch No: 1. Standing hamstring stretch Muscle(s): Hamstring 8-10 secs for warm up Stand with one leg just in front of the other Bend the back knee and rest your weight on the bent knee Tilt the hips forwards as if sticking your bum in the air! Point toes up to increase intensity. Stretch No: 2. Standing gastrocnermius stretch Muscle(s): Gastrocnermius 8-10 secs for warm up Stand with one leg far in front of the other Keep the back heel flat on the floor Bend the front leg and keep the back leg straight Perform the same stretch in front of a wall Place your hands on the wall, lean forward and push against the wall sitting stretches covered on sheet 7

2 Stretch No: 3. Pectoral stretch Muscle(s): Pectorals 8-10 secs warm up stretch 30+ developmental stretch feet hip width apart, hands behind back and draw the elbows towards each other until you can feel the stretch across the front of the chest. Relax the head. knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Place arms behind your back. Clasp your hands together, extending your arms behind you. Come back up and un-clasp hands slowly Muscle(s): 4. Trapezius 8-10 secs warm up stretch secs maintenance stretch Interlink the hands and reach out until you can feel the stretch across the upper back. Maintain neutral lowers spine and keep abdominals tight Cat stretch for maintenance On all fours on the floor, arch your back up as high as possible Hold for between 10 and 30 seconds then relax.

3 Stretch No: 5. Quadriceps stretch standing Muscle(s): Quadriceps 8-10 secs for warm up Stand on one leg and pull the other foot up behind your bottom Keep your knees together and push your hips forwards to increase the stretch Same stretch lying down, covered on sheet 9 Stretch No: 6. Adductor stretch standing Muscle(s): Adductor 8-10 secs for warm up Keep the hips facing forwards, bend one leg so the toe points to the side. Ensure the knee is in alignment with the ankle. Extend the other leg to the opposite side keeping the toe facing forwards. If you cannot feel the stretch, extend the straight leg keeping the flexed knee in line with the ankle. Sitting adductor covered on sheet 10

4 Stretch No: 7. Tricep stretch Muscle(s): Tricep 8-10 secs at warm up maintenance Extend one arm up straight; flex the arm behind the head, placing the hand between the shoulder blades. Support the arm with the other hand, taking care not to press on the elbow joint. Same, but bring up supporting hand from below, interlinking hands Stretch No: 8. Deltoid stretch Muscle(s): Deltoid 8-10 secs during warm up secs maintenance Stand upright and cross one arm across your body Using the opposite arm, pull the arm being stretched towards the opposite shoulder Do not pull over elbow joint Bend stretched arm at the elbow

5 Stretch No: 9. Lateral side bend Muscle(s): Obliques secs maintenance Pull in abs Hand on leg if support needed Do not lean forward Increase intensity by looking up to your hand Alternative lying down covered on sheet 8 Stretch No: 10. Neck Side Stretch Muscle(s): Upper fibres of Trapezius secs maintenance Look straight forward and do not let the chin drop down Move your ear towards the shoulder Don't let your shoulder lift up When stretching, further the stretch by using one hand to apply gentle pressure to the side of the head in direction of stretch Push the other hand ground wards

6 Stretch No: 11. Downward facing dog Muscle(s): Gastrocnermius and Soleus 30+ developmental start on your hands and knees push up through arms and shoulders Keep feet hip width distance apart Heels need to stay on the ground let your head hand down See warm up stretch for alternative on sheet 1 Stretch No: 12. Pose of a child Muscle(s): Latissimus dorsi Stretch Duration10-15 secs maintenance Kneel on the floor Lean forwards with the arms outstretched as far as possible and hands on the floor Push your buttocks down towards your feet keeping your hands still to increase the stretch Stand upright with your arms above your head Reach up as high as possible

7 Stretch No: 13. Front Lunge Muscle(s): Hip Flexor 30+ secs developmental Spread legs as wide apart as possible Front knee to stay behind or above ankle If support needed lean on thigh of front leg Keep the rear leg slightly bend Stretch can be increased by lengthening the rear leg or decreased by placing rear leg knee on ground Stretch No: 14. Lying and sitting hamstring stretch Muscle(s): Hamstring and Gastrocnermius 30+ secs developmental Lie down with your back flat on the floor, with both of your knees bent. Place your feet flat on the floor, about 6 inches apart. Bend your right knee up to your chest and hold onto your right thigh with both hands placed behind your knee. Slowly straighten your right leg, feeling slight stretching in the back of your leg. Slowly pull the leg towards you to increase the stretch Sitting, stretch up then reach out for your toes.

8 Stretch No: 15. Gluteus maximus stretches Muscle(s): Gluteus secs maintenance Lie on floor or mat. Bend knees with feet on floor. Cross lower leg over thigh of other leg. Grasp back of thigh of grounded leg with both hands. Pull leg toward torso Bend the left knee and take the left foot across your right thigh, planting it flat on the floor. Place your arms around the left knee and gently draw it across the body, keeping the foot on the floor and your body central Stretch No: 16. Spinal Rotation Muscle(s): Obliques secs maintenance Lie on your back (on the mat or on the floor) with arms outstretched at shoulder level. Bend both legs. Slowly, drop your knees to the right until the right knee is touching the floor. While dropping your knees, keep your shoulder blades flat on the floor. However, don't force the stretch. Sit as in seated glute stretch as shown for stretch 15 Push knee with same side arm Face towards far side shoulder

9 Stretch No: 17. Cobra stretch Muscle(s): Upper Spinal muscles secs maintenance Lie down on your stomach. Keep your legs together, arms at your side, close to your body, with your hands by your chest. Keep your buttocks muscles tight to protect your lower back. Keep your head up and chest and heart out. Follow the steps above. When you've gone as high as you can, gently raise yourself on your hands, stretching the spine even more Your pelvis should always remain on the floor. Stretch No: 18. Lying quat stretch Muscle(s): Quatriceps secs for warm up Lay on your front and pull one foot up to meet your buttocks See sheet 3 for standing quat stretch

10 Stretch No: 19. Short and long adductor stretch Muscle(s): Adductor 30+ Developmental Sit on the floor with your knees bent and feet together Place your hands on your ankles and push down gently on your knees with your elbows to increase the stretch Sit on the floor with your legs as far apart as possible and knee straight Keep the back straight and lean forwards from the hips!

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