Hamstring Stretch
- Sit on top, Legs out front
- Hands on knees
- Slide to feet pulling feet to hands
Side Twist
- Straddle /Hips square
- Turn head and shoulder left
- Repeat opposite side
Adductor Stretch
- Sit with hips square, Feet on ground
- Right heel to your left inside leg
- Gently push down/ inside knee of right leg
- Repeat opposite side
Internal Rotator Stretch
- Sit
- Plant foot to left of the high side
- Hips square
- Heel to hip
- Repeat with opposite side
Advanced External Stretch
- Plant hands shoulder width in the middle
- Rotate leg on pad
- Extend left leg out straight
- Repeat with opposite side
Psoas Stretch
- Top of leg on pad, toes touching ground
- Put opposite foot on ground
- Toes in front of knees/Palms on product
- Push chest up “like a cobra”
Lumbar Stretch
- Kneeling position, Sit back on heels, Arms out in front
Calf Stretch
- Place hands either side
- Lean back on calves (one at a time)
Side Lying Stretch
- Turn onto your left hip
- Armpit high side
- Extend right arm over head
- Extend legs
Extension Stretch
- Sit mid-way
- Lean back
- Rest head on pad
- Arms overhead
- Legs extended
ALL THESE STRETCHES ARE VERY POWERFUL! PLEASE TAKE YOUR TIME AND DO NOT PUSH YOURSELF. KNOW THIS IS A MINIMAL PROCESS OF 30 DAYS.