Standing Hamstring Stretch

Standing tall, feet hip width apart and parallel, roll down through the spine towards the floor, bending the knees a little if you need to otherwise keeping the legs straight, place both to the floor.

Breathing in, bend the left knee and stretch the right arm towards the ceiling as you breath out looking up towards the hand.

Breath in to recover and change sides.

Repeat twice on each leg.

Lengthen the tail bone towards the ceiling to feel that extra stretch down the back of the legs in the hamstrings.

Side Stretch and Waist Toner

Standing with feet a little wider than hip width apart, engage the abdominals breath in and lift the right arm out to the side and above the head. As you breath out continue over to the left side by bending from the waist.

As you breath in lift the left arm out to the side and above the head and hold for a second.

Breathing out lift from the waist and straighten back up to standing with both arms still above the head, lower both arms down by the side and repeat to the other side.

Repeat 4 times each side.

Stay strong in the waist, don’t let the abdominals release and make sure you perform a pure movement over to the side not leaning back or forwards from the waist.

Rising up and Down

This exercise is great to build up strength in your ankles and also helps if you have bad knees. If you need to, then start by standing with one hand lightly against the wall.

Standing feet hip width apart and parallel, find a focal point, gently pull in the pelvic floor and hollow the navel to the spine.

Rise up on the toes and hold. When you are ready lift your arms towards the ceiling.

Lower back down without letting your weight drop back on your heels.

Repeat up to 8 -10 times.

Keep your weight forward and keep your ankles strong and in line with your knees.