Standing Exercises

Place you palms on the small of your back.

Slowly roll your neck back and arch your back as far as you can comfortably. Hold for 10 seconds.

Repeat 3 times.


Keep your right leg straight, foot flat on the floor and your right arm stretching down towards the floor. Bend your left leg behind you and catch your foot in your left hand. Keep your back straight and your knee pointing at the floor, try not to lean forward. Hold for 10-15 seconds. Repeat with your left leg straight and right foot in right hand.


Stand with your feet together, flat on the floor raise your arms above your head and interlock your fingers with your two index fingers pointing to the sky (like a church steeple). Slowly bend at your hip towards the left, and hold this position for 10-15 seconds. Straighten, and then repeat the pose to the right side.

Standing with your arms at your side, take a large step forward with your right foot and bend your knee. Keeping your pelvis and chest facing the front and your left leg straight, raise your arms, the left arms pulls towards the back over your left leg, and the right pulls towards the front above your right leg. Hold for 10-15 seconds. 

Repeat with your left arm and leg forward.


Bend slowly at the waist, keeping your back and torso straight. Step your left leg out straight and rest it on your left heel. Bend the right knee slightly and ensure your weight goes into the right leg. Rest your palms on your right thigh (not your knee joint!) and hold for 10-15 seconds.

Repeat with your right leg straight and your left leg bent.

Swing your left leg behind your right; place your right hand on your hip. Stretch your left arm above your head and bend over to the right at your hip. Don’t bend so far that you collapse your hip into the stretch.

Keep your abs tight!

Reach both of your arms behind your back and lock your fingers together.

Pull your shoulders back and reach your hands towards the floor. Hold for 10-15 seconds. Repeat 3 times.

Slowly bend forward at the waist, stretch your left leg out to the left, keeping the left foot flat on the floor and slightly bend your right leg. Place your hands on you right thigh (not your knee joint) and hold for 10-15 seconds.

Repeat with your right leg straight and left leg bent.

With your feet together, bend slowly at the knees, and then lean forward at the waist and keep your back straight. With your palms facing each other and your thumbs pointing to the sky, raise your straight arms to eye level. Hold the pose for 10-15 seconds.

Repeat 3 times.

Stretch your left leg straight behind you with your foot flat on the floor, bend into your right leg, and stretch your arms up on either side of your head fingers pointing directly to the sky.  Arch your back as far as you can comfortably and hold this pose for 15 seconds.

Repeat on opposite sides.

Raise your arms above your head with palms together and fingers stretching towards the sky. Rest your right foot lightly against your ankle, with your tip toes on the floor. Keep your left leg straight. Hold for 20 Seconds and switch sides. Remember to keep your abs tight for a deeper stretch.

Place your hand on your hips, keeping your left leg and your back straight, tighten your abs and under control swing you right leg forward, and then swing it backwards.

Swing leg in each direction 10-15 times. 

Repeat on your right leg.

Stand with your legs hip width apart and arms at your side spread out slightly. Raise your right leg out to the side until your foot is off the ground. Draw circles with your right foot in one direction 10 times, and then repeat in the opposite direction.

Repeat the above with your left leg.

Tips for a good stretch:

* Keep your abs tight in all poses this will help protect your back!

* Only stretch to the point of slight discomfort. If you are in pain you have gone to far and could

do yourself some damage. You should feel the stretch in the muscles not your joints if you are doing

the stretch correctly!

* Breath! It’s common for people to hold their breath while stretching. Breathing helps the muscles relax into the

stretch, and increases the blood flow. As you get better at the poses, your exhalation breath will help you stretch deeper!

* Take your time and control the stretches. The sustained mild stretch helps ease the tightness and tension in your muscles.

Start poses off at 10 seconds. As you get better, hold the stretch for a longer length of time.

* Don’t stretch already injured muscles unless this is instructed by your physio.

* Do not try and force flexibility. Try and pick a couple of stretches to do each hour. If you stick to it,

you will start to notice the benefits and flexibility.