Before beginning, read the important information within 'types of exercise & top tips'.  Flexibility is one of the three categories of exercises.  Design your own workout routine by picking activities from each of the three categories, for example:

Beginner	Intermediate	Advanced
Warm up. Pick 1 endurance, 1 strength, 1 core and repeat these exercises one after another 1–3 times. *Cool down.	Warm up. Pick 1 endurance, 2 strength, 2 core and repeat these exercises one after another 2–4 times. *Cool down.	Warm up. Pick as many exercises from the workout category as you like and repeat the circuit as many times as you like. *Cool down.

*  Choose a number of repetitions (reps), or length of time, that allows you to keep a steady pace and good form for the entire time that you are doing the exercise.

Remember:

• always do a warm up before your main work out to get your body ready for exercise.
• always do a cool down after your main work out to bring your body back to a resting state and  promote recovery.
• the flexibility exercise are performed after you have completed your main work out as part of the cool down, to minimise the risk of injury.

Flexibility workout activities

F1 : Quads & hamstrings

F2 : Glutes & hip flexors

F3 : Neck & chest

F4 : Triceps & shoulders

F5 : Upper back & knees to chest

F6 : Upper back & childs pose

 

F1 : Quads & hamstrings

Quads : 1 - 3 reps each leg.
Modify as needed.

Hamstrings : 3 times.
Modify as needed.

How to stretch quads

1. Stand and hold onto a wall for balance.
2. Hold the top of your left foot and bend your knee.  Bring your foot toward your glutes, knee pointing straight at the floor.  You should feel a stretch down the front of your leg.
3. Squeeze your hips forward for a deeper stretch.
4. Hold for 15 – 30 seconds.
5. Repeat with the opposite leg.

How to stretch hamstrings

1. Sit on the floor with both legs out straight.
2. Extend your arms and gently reach forward by bending at the waist as far as possible while keeping your knees straight.
3. Hold for 15 – 30 seconds.
4. Relax back into the starting position.

Tips for good form

Stretch until a gentle pull is felt in the back of your thighs.  If you feel any excessive discomfort or pain, you should stop the exercise.

F2 : Glutes & hip flexors

Glutes : 1 - 3 reps each side.
Modify as needed.

Hip flexors : 3 times.
Modify as needed.

How to stretch glutes

1. Lie on your back with your knees bent.
2. Lift one ankle up and rest it across the opposite knee.
3. Reach underneath the lower leg and pull up towards your chest.
4. Hold for 15 – 30 seconds.
5. Repeat with the opposite leg.

How to stretch hip flexors

1. Start in a seated position with legs in front.
2. Hold your ankles and bring your feet closer to your groin. If needed, do this one leg at a time.
3. Bring both feet together so the bottoms of your feet are touching.
4. Continue to hold your ankles with your hands while using your elbows to press down on your knees.
5. Gently press your knees toward the floor.
6. Hold for 15 – 30 seconds.

F3 : Neck & chest

Neck : 1 - 3 reps each side.
Modify as needed.

Chest : 3 times.
Modify as needed.

How to do a neck stretch

1. Start standing or seated with your arms alongside your body.  Draw your shoulder blades back and down.
2. Slowly bend your neck to bring your right ear toward your right shoulder while keeping your shoulders in the same position.
3. Hold for 15 – 30 seconds.
4. Repeat on the left side.

Tips for good form

To deepen the stretch, use your hand to apply gentle pressure to your head.

How to do a chest stretch

1. Sit or stand and clasp your hands together behind your back, arms straight.
2. Lift your hands toward the ceiling, going only as high as is comfortable.  You should feel a stretch in your shoulders and chest.
3. Hold for 15 – 30 seconds.

F4 : Triceps & shoulders

Triceps : 1 - 3 times each side.
Modify as needed.

Shoulders : 1 - 3 times each side.
Modify as needed.

How to stretch triceps

1. While standing, lift one arm above your head and bend at the elbow to reach down behind your neck.
2. Use your free hand to gently push that raised arm further down behind your head.
3. Hold for 15 – 30 seconds.
4. Repeat with the opposite arm.

How to stretch shoulders

1. Bring one arm straight across your chest and curl the other hand around your elbow.
2. Gently pull the straight arm toward you at the elbow.
3. Try dropping the shoulder down if you’re not feeling a stretch.
4. Hold for 15 – 30 seconds.
5. Repeat with the opposite arm.

F5 : Upper back & knees to chest

Upper back : 3 times.
Modify as needed.

Knees to chest : 3 times.
Modify as needed.

How to stretch upper back

1. Sitting or standing, clasp your hands together in front of you and round (curve) your back.
2. Press your arms away from your body to feel a stretch in your upper back. Make sure your chin is tucked and your shoulders are down and away from your ears.
3. Tightenthe abs to get the most out of this stretch.
4. Hold for 15 – 30 seconds.

How to stretch knees to chest

1. Lie on your back with knees bent and feet flat on floor.
2. Place your hands on the back of your thighs and pull your legs toward your chest.
3. Pull until a gentle stretch is felt.
4. Hold for 15 – 30 seconds.
5. Return to the starting position.

F6 : Upper back & childs pose

Upper back : 3 times.
Modify as needed.

Childs pose : hold as long as comfortable.

How to stretch upper back

1. Sitting or standing, clasp your hands straight up above your head, palms facing the ceiling.
2. Stretch up and then over to the right, feeling a stretch down your left side.
3. Hold for 15 – 30 seconds.
4. Repeat on opposite side.

How to do childs pose

1. Kneel on the floor with thighs apart.
2. Sink back into your heels and curl the spine as you fold the body forward.
3. Position your forehead down toward the ground.
4. Extend your arms in front of you with palms facing down or rest behind you with palms facing up.
5. Focus on breathing deeply and relaxing any areas of tension.
6. Hold this pose for as long as comfortable.