Shoulder & Stomach Stretch
The fingers are linked together and the palms of the hands pushed up towards the ceiling. The stretch is felt under the shoulders and in the stomach muscles.

Shoulder & Trunk Stretch
The feet are placed shoulder width apart, and the right elbow is grasped with the left hand. The body is then leant towards the right until the stretch is felt in the left side.
The stretch is then repeated on the other side.

Shoulder & Tricep Muscle Stretch
The elbow is bent and grasped with the opposite hand. The hand is then gently pushed down the back. The stretch is felt in the back of the upper arm.
The stretch is then repeated on the other side.

Shoulder Stretch (1)
The right arm is placed over the left shoulder, and the right elbow grasped with the left hand. The elbow is gently pushed towards the shoulder. The stretch is felt over the outside of the shoulder.
The stretch is then repeated on the other side.

Back & Shoulder Stretch
The feet are placed shoulder width apart and facing forwards. The fingers are linked and the arms pushed out straight with the palms to the front. The arms are then twisted and pushed to one side. The stretch is felt on the outside of the shoulder and in the middle of the back.
The stretch is then repeated to the other side.

Shoulder & pectoral stretch
The hands are placed behind the head and the elbows gently pushed back. The stretch is felt under the shoulders and at the front of the chest.

Stretching (2)
The hands are placed behind the head and the elbows gently pushed back. The stretch is felt under the shoulders and at the front of the chest.

Back Stretch
The feet are placed shoulder width apart and facing forwards. The hands are placed together and the top half of the body gently twisted round to one side. The stretch is felt in the middle of the back.
The stretch is then repeated on the other side.

Abdominal Stretch
Lying on the front with the hands underneath the shoulders, the head and shoulders are gently pushed up with the arms. The pelvis is kept to the ground. The stretch is felt in the front of the stomach.

Back & Buttock Stretch
Lying on the back, and keeping one leg to the ground and straight, the opposite leg is bent, brought over and pushed down gently with the hand. The stretch is felt in the middle of the back and in the buttock.
The stretch is then repeated on the other side.

Groin Stretch (gentle)
Lying on the back with the soles of the feet together, the knees fall slowly outwards. The stretch is felt high up in the groin.

Groin Stretch (intermediate)
Sitting on the floor with the soles of the feet together, and sitting up straight, the feet are grasped. The stretch is felt in both sides of the groin and down the inside of both thighs.

Groin Stretch (advanced)
Sitting on the floor with the soles of the feet together, and sitting up straight, the elbows are used to gently push the knees apart. The stretch is felt in both sides of the groin and down the inside of both thighs.

Gluteal Stretch
Sitting on the floor with one leg out straight, the opposite knee is bent and the foot is placed over the straight leg. The hands are then used to gently push the bent knee up towards the opposite shoulder. The stretch is felt in the buttock.

The stretch is then repeated on the other side.

Calf Stretch
The feet are placed stride width apart with the front leg slightly bent. The body weight is transferred forward whilst keeping the heel of the back foot on the ground. The stretch is felt down the back of the calf.
The stretch is then repeated on the other side.

Achilles Stretch
Standing with the feet stride length apart, and with both knees slightly bent, the body weight is transferred forwards whilst keeping the heel of the back foot on the ground. The stretch is felt at the bottom of the calf.
The stretch is then repeated on the other side.

Hamstring & Back Stretch
One foot is placed slightly in front of the other, with the front leg straight and the back leg slightly bent. Bending forwards, the hands slide down the front of the shin. The stretch is felt in the back of the knee.
The toes are pushed down to the floor to feel the stretch more in the middle of the hamstring muscle.
The stretch is then repeated on the other side.

Hamstring
The leg is lifted in front of the body and the heel is rested on a flat surface, with the leg out straight. Keeping the back straight, and the other leg bent, the hands slide slowly down the shin. The stretch is felt in the middle of the hamstring muscle.
The stretch is then repeated on the other side.

Hip Flexor Muscle Stretch
The feet are placed stride width apart, with the front knee bent. The body weight is transferred forwards and the pelvis pushed forward. The stretch is felt at the front of the hip.
The stretch is then repeated on the other side.

Thigh (Quadriceps) Muscle Stretch
Lying on the side with the weight of the upper body resting on a bent elbow, the uppermost ankle is pulled towards the buttock. The bent knee is slowly moved backwards. The stretch is felt down the front of the thigh.
The stretch is then repeated on the other side.

Static stretches should be carried out after every exercise personal training routine

Vanessa Alexander Personal trainer Purley, Surrey
Esteem fitness Personal trainers London and the south East UK