Body Stretch. Feet together. Arms straight above head. Keep buttocks tucked in and stomach pulled in. Stretch arms high into the sky. Hold 15 seconds. Repeat 2 times.

Calf Stretch. Adopt a stride stance with both feet facing forwards. Keep back leg straight and heel on the ground. Gently lunge forwards on the front leg until a stretch is felt in the calf of the rear leg. Hold 15 seconds. Repeat 2 times each leg.

Achilles Stretch. In a stride stance position with both feet facing forwards. Gently bend rear leg, keeping your weight over the rear leg. Feel a stretch in the achilles tendon area of the rear leg. Hold 15 seconds. Repeat 2 times each side.

Thigh Stretch. Bring one foot up towards buttocks and hold the foot close to buttocks. Keep knees close together and tuck buttocks in. Feel a stretch in the front of the thigh. Hold 15 seconds. Repeat 2 times each leg.

Hamstring Stretch. Bend right leg and place the sole of foot on the inner thigh of left leg. Keep your head up and back straight and bend forwards from the hip until you feel a stretch in the back of your left thigh. Hold 15 seconds. Repeat 2 times each leg.

Groin Stretch. Sit on floor with soles of feet together. Keep back straight. Gently push down on the inside of both of your knees using your elbows, until you feel a stretch on your inner thighs. Hold 15 seconds. Repeat 2 times.

Gluteus Stretch. Keeping one leg straight, bend other leg, bringing knee towards chest. Feel a stretch in the buttock. Can progress this stretch by pulling knee gently towards opposite shoulder. Hold 15 seconds Repeat 2 times each leg.

Gluteus Stretch 2. Keeping one leg straight, bend other leg, bringing knee towards chest. Feel a stretch in the buttock. Can progress this stretch by pulling knee gently towards opposite shoulder. Hold 15 seconds Repeat 2 times each leg.

Tricep Stretch. Place one arm behind head and down your back. Pull the elbow down & across and feel stretch in back of arm. Hold 15 seconds. Repeat 2 times each arm.

Shoulder Stretch. Gently pull arm across body until a stretch is felt across the back of the shoulder. Hold 15 seconds. Repeat 2 times each arm.

Chest Stretch. Place hand on wall or against partners hand. Keep arm straight. Turn body away from arm until you feel a stretch across the front of your chest. Hold 15 seconds. Repeat 2 times each arm.

Neck Stretch. Tuck chin in slightly. Tilt head to side bringing ear towards your shoulder. You can use your hand to gently apply an extra stretch. You should feel the stretch along the side of your neck. Hold 15 seconds. Repeat 2 times each side.