Stretching muscle parts

Shoulders/ deltoids

stand up straight with your chest out, knees slightly bent and nice neutral spine

place both hands behind your back

Grad your right wrist with your left hand

pull the right arm towards your left side until you feel tension.

Hold for 5 secs pre exercise or 10 secs post exercise.

change arms and repeat with opposite side

Chest/ pectorals

knees slightly bent and nice neutral spine lean forward slightly

place both palms onto your lower back

try and make your eblows join together

when you feel tension hold, 5 secs pre exercise or 10 secs post exercise.

Spine

Stand with knees shoulder width apart remember knees slightly bent and nice neutral spine

Make a diamond shape with your hands

then raise towards the sky with your arms straight out

Try and reach as far as possible stretching the spine out raise up on your toes and reach

tilt your head back for stability, hold for 5 seconds only

Upper Back

Place palms together like prayer, push away from chest as far as possible without breaking palms

push palms together 5 secs, change finger possition to pointing forwards then repeat 5 secs

release palms and lock fingers this time pretend to hug a tree keeping fingers locked.

hold for 10 secs

remember knees slightly bent and nice neutral spine with all upper body stretches

Back

keeping knees slightly bent, wrap your hands on your back as if you were hugging yourself

try and reach and touch your spine with your finger tips of both your hands

hold for 10-15 secs