Diet & Fitness 

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Stretch yourself

continued from page 1
Hamstring stretch

lie on your back with your legs straight out in front of you

keep your left leg on the floor with your toes pointing up towards the ceiling. This will keep your hips aligned

flex the heel of your left leg, then raise your right leg straight up in the air. Grab it above the knee with both hands, then gently pull it back towards your chest

try to straighten your right leg as much as possible, then push your right heel up towards the ceiling without shifting your hips

if you feel pressure behind your knee, it means you’re straining the ligaments and you should ease up on the stretch. Hold, then repeat on the other side

Quadriceps stretch

stand tall and hold on to the back of a chair (or stand beside a wall and press against it) with your right hand

bend your left leg, grasp your left foot around the arch and gently move it backwards until it comes close to your bum

keep your hips squared and stand up straight. Hold, then repeat on the other side.

Glutes stretch

lie on your back with your knees bent and your feet on the floor

cross your right ankle over your left knee so your right knee is pointing out to the right side

keeping your legs bent, grasp your left thigh with both hands and gently pull in towards your chest

for an extra stretch, gently press down on your right knee with your right hand

Inner thigh stretch

sit up tall, bend your legs and press the soles of your feet together

bring your feet as close in to your buttocks as possible and let your knees relax out to the sides

hold on to your ankles and place your elbows on the inside of your knees

slowly press your knees towards the ground. Hold, then repeat.

Mid-back stretch

sit on the floor with your legs straightened

point your toes towards the ceiling, then bend your left leg and cross it over your straightened right leg so your left sole is next to your right knee

next, sit up tall and twist your upper body to the left and place your right elbow on the left side of your left knee and your left hand on the floor behind you

if possible, twist deeper in to the stretch and look behind you. Hold, slowly release, then repeat on the opposite side.

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