STRETCHES

At the end of any execises, be it aerobic or toning exercises, you should stretch your muscles to reduce the risk of sorenesss or injury the next day. Here is a simple stretch routine

• Stand up straight, then lift your right ankle up behind you, bending your knee. Grasp your foot and gently pull it towards your bottom. You will feel this stretch in your thigh.
• Hold for 30 seconds, putting out your other arm for balance if you need to.
• Lower the foot, then repeat with the other leg.

• Stand up straight, then straighten your right leg out, toe on the floor.
• Keeping this straight (but without locking your knees), gently bend the left leg and push the buttocks back as if you were going to sit down. You should feel this pull along the back of your thigh. Hold for 20-30 seconds, release and swap legs.
• Avoid this stretch if you have back problems.

• Step forwards with your left leg and bend your knee. As you do this, your right leg will straighten and your right heel will come off the floor.
• Keeping your right leg straight, gently try to push your right heel back down. Hold for 30 seconds when you feel the stretch. Release gently and swap legs.

• Reach your right hand up and over your shoulder so that your arm is bent with the elbow pointing upwards and the palm of your hand flat on your back.
• Using the other arm, gently press the upper arm backwards. Hold for 30 seconds, then swap sides.

• Stand up straight and reach your right arm across your body at roughly shoulder height. Use your left arm placed just above the elbow to gently push our right arm closer to your body.
• Hold for 30 seconds, release, then swap arms.

• Link your fingers and, turning your palms outwards, push your hands forward so you feel a stretch across your back and shoulder. Hold for 30 seconds, then release.
• Now push your arms up above your head so you feel the stretch up your torso and back. Hold for 30 seconds.
• Release, reach behind you and, again, link fingers. Gently pull your linked arms up until you feel the pull across your chest. Hold for 30 seconds, then release.