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Stretch with Giles

Stretching is important to keep your muscles feeling strong and reduce the chance of injury.

Each of these exercises should be held for a moderate to strong stretch (about 7/10) without pain for 30 seconds.  Don’t forget to maintain your breathing throughout each of the stretches.

Quad stretch

Lie on your front and hold one foot up to the backside.  Try pushing your hips into the floor for a more effective stretch if possible. Make sure you repeat on both sides.

Sit and reach

Sitting down, have the legs straight out in front of you.  Keep the knees down and reach as far down to the toes as you can. Hold this stretch for 30 seconds.

Chest and inner thigh stretch

Sit down and put the soles of your feet together. Place the hands slightly behind you with the fingers pointing away from the body.  Lift the chest and draw the shoulder blades together to open up your chest. At the same time push your knees gently towards the floor, this will open up the inner thighs.

Glute stretch

Lie on your back and cross one leg over the other so only one foot is in contact with the floor.  Take hold of your hamstring on the leg which is in contact with the floor with both hands. Draw it slightly into the chest to stretch the hip area.  Make sure you repeat on both legs.

Cobra stretch

Lie on your front with the tops of your feet on the floor pressed firmly on the floor. Put your hands under your shoulders a little wider than shoulder width apart with your arms bent.  Keeping your legs on the ground, extend your arms to arch the torso away from the floor and hold. Lift the chin slightly away from the chest.