Warm-up and stretching

1. In standing, hold onto a support. Hold your right foot in your right hand and stretch the front of your thigh. Try to keep your knees close together. Place your right leg out in front, keeping your knee straight, lean forwards through the hip joint. Avoid bending from the spine. Curl foot up to increase stretch if necessary. www.move4health.ie Warm-up and stretching www.iscp.ie In standing, with feet wide apart, and toes facing forwards. Bend your left knee and feel a stretch on inner thigh.

2. What does your Chartered Physiotherapist recommend? • Stretching exercises increase your flexibility and help prevent injury. • To start, walk or jog at an easy pace for five minutes until you feel warm all over. • Gradually stretch each muscle to the point where a gentle tension or tightness is felt – NOT to the point of pain. • Hold each stretch for 20-30 seconds. • Do not bounce. • Breathe normally and slowly. • Repeat each stretch 3 times on the right and three times on the left. • If any of these stretches cause you pain or if you require more information, please contact your local Chartered Physiotherapist. In standing, bend to the left side with your right arm reaching overhead. In standing, hold your right elbow with your left hand, as shown and stretch your elbow and arm across your chest. In standing, grasp your right elbow with your left hand as shown; stretch the elbow behind and towards your head so that you feel a stretch. Place your left foot in front of your right, bend left knee, keep right heel on the ground, lean forward until you feel a stretch in your right calf muscle.