The Pelvic Tilt

When you’re suffering from lower-back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some movement back to this area gently.

  1. Begin by lying on the floor with your knees bent and feet flat on the floor.
  2. Try to relax your low back, keeping it in a neutral position (which means you should feel a slight curve in your low back if you place the top of your hand under your back).
  3. Turn “on” your core muscles and then flatten your low back against the floor by slightly tilting your pelvis upward.
  4. Repeat 12 to 15 times.

Warm Up Stretch

Whether you are a newbie or an expert in exercising, it is essential to warm up and stretch before you exercise.
Warming up is necessary as it helps to prepare your body for exercises by increasing your heart rate and improving blood circulation. It even prepares you mentally for your workout.

  • Stand upright and march in place 20 to 30 times. Move your arms up and down in conjunction with your leg movements. Do not tighten your fists.
  • Next, march forward and backward 20 to 30 times.
  • Do this for 60 seconds.


Back Flexion Stretch

Backl Flexion StretchDo you feel stiff first thing in the morning? Suffer from back aches or pain throughout your day?This Back Stretch can help bring back some suppleness and increase mobility in the morningsB and decreases back pain and discomfort during the day.

  • While lying on one’s back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt in a balled-up position.

Gentle Hamstring Stretch

gentle-hamstring-stertchStand in front of a chair or bench.B Balance one legB on the chair/bench. Keep yourB leg straight do not bend the knee,B (for extra support try holding onto a doorway or wall) Point toes upward and hold stretch for 30 seconds. You should feel the stretch in your hamstring straight away. For a deeper stretch, keep your back straight and lean forward at the hips. Hold the deeper stretch for only 10 seconds then swap sides doing the light stretch first for 30 seconds and then leaning forward for a deeper stretch for 10.

Foot and Ankle Rotations

  1. Foot and Ankle RotationsMove your foot and ankle in a circle as large as possible
  2. You should feel no more than a mild to moderate stretch.
  3. Repeat 10 – 20 times provided the exercise is pain free.
  4. Don’t forget to do both directions

Achilles Stretch

  1. SOT - Achilles StretchStand arms length away from a wall and with feet shoulder width apart.
  2. Place your right foot about 2 feet in front of your left.
  3. Keeping both heels flat on the ground, let both knees bend, you should feel like you are lowering yourself straight down.
  4. Remember to keep both heels flat on the floor.
  5. Repeat for the other leg.

Spine Stretch

  1. Kneel on all fours, with your knees under hips and hands under shoulders.B Don’t over-archB your lower back. Keep your neck long, your shouldersB backB and don’t lock yourB elbows.
  2. Slowly take your bottom backwards, maintainingB the natural curve in the spine.B Hold the stretch for one deep breath and return to the starting position.
  3. RepeatB 8 to 10 times.

Shoulder Blades Stretch

  1. Stretch the shoulder blades by having your child stand with his arms stretched out, parallel to the ground.
  2. Keep the palms facing backward with her thumbs toward the ground.
  3. Have her press her arms back as if squeezing a ball behind her back.
  4. She should continue to breathe normally throughout this exercise and hold for 10 seconds.
  5. Release the stretch, inhale and repeat.

Golf Flexibility Stretch

  1. Position your feet shoulder width apart.
  2. With your arms extended and in front of you, lower your body by bending at the knees and raise back up.
  3. Repeat this 10 times.
  4. For a more advanced stretch stand with your feet shoulder width apart and your golf club at an armbs length in front of you.
  5. Now cross your right foot over your left knee and begin to ease your buttocks down until it is parallel to the ground.
  6. Hold this position for 30 seconds and then repeat with other leg.

Groin Stretch

  1. Sit up tall
  2. Place your heels together
  3. Let your knees drop out to your sides
  4. Pull your feet towards your groin
  5. You should feel a stretch in the insides of your thighs
  6. Hold 20 seconds
  7. Repeat 10 times.