Wrap resistance band around stable object and stand with arms out in front, palms down. Pull the elbows back until level with torso, squeezing shoulder blades. Keep arms parallel to ground.
Face wall at arm’s length, with feet shoulder-width apart. Place palms of hands flat on wall, at shoulder height. Lean close to the wall and hold for a few seconds, then straighten elbows, returning to the upright position.
Stand with feet shoulder-width apart. Hold a small hand-weight in each hand, slowly bend at hips and knees, lowering yourself as low as is comfortable. Slowly return to standing upright.
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.