Key Points:
- All stretches should be held for 30 seconds in order to be effective
- Never stretch to the point of pain
- All stretches are to be performed and repeated on both the left and right sides equally
Stretch 1:
Williams stretch
While lying down, raise your one knee to your chest
Lift each side individually.
Alternate sides (3 times per side)
Hold for 30 seconds each side
Then, bring both knees to your chest
Hold the above stretch for 1 MINUTE
Stretch 2:
Bend both hips and knees to 90 degrees
Both arms to be stretched out on the floor
Slowly roll both legs to each side, towards the floor
Repeat 5 times to each side
Stretch 3:
Cross your one straightened leg over your other straightened leg and contact the outer aspect of the crossed leg
Gradually move the crossed over leg upwards along the floor, towards your upper body
Hold for 30 seconds
Stretch 4:
Bend your left knee while keeping your left foot flat on the floor
Bend your right knee and place your right ankle over your left knee
If possible, place both your hands and hold your leg just below your knee, over your shin
Raise both legs to your chest
Repeat on the opposite side