Hip and lower back stretch
Lying on your back, clasp your bent knees with your hands pulling them towards your shoulders. Breathe in deeply and exhale, bringing your knees closer as you breathe out.
Double hip rotation
Lie on your back with your knees bent and feet flat on the floor. Keeping your shoulders on the floor, gently lower your knees to one side and turn your head to the opposite side. Bring your knees back to the centre and repeat on the other side.
Inner leg stretch
Sit with your knees bent and the soles of your feet together. Holding the shins or ankles with your hands, slowly bend your upper body forward and gently press your knees down with your elbows.
Stand with hands on hips and feet apart. Circle the hips by pushing them to the right, out the back, to the left and to the front. Repeat 5 times then change direction.
Stand or sit with one foot raised slightly. Without moving your lower leg, draw circles in a clockwise motion with your toes 5 times. Do the same in a counter-clockwise motion. Repeat with your other foot.
If you have had a previous injury, are currently injured or are unsure of how to undertake these stretches safely, please check these stretches with your doctor, other qualified health professional or specialist. Do not stretch to the point of pain. Stretches should be gentle and slow, never bouncy.