Self Help Guides
Tips for Cooling Down
Once you have finished any form of physical activity, you should gradually allow your heart rate and breathing to lower to a comfortable level, you know this has happened when you can talk normally. Gentle exercise such as walking or easy indoor exercises such as cycling can be good, as both of these allow you to hydrate yourself. It is also recommended that you put on some warm clothing.
Cooling down Stretches
Hold each stretch for at least 20-30 seconds, breath normally and inhale through the nose and exhale through the mouth.
Calf Up and Down (Solels and Gastrocnemius)
Stand on a raised platform on the balls of your feet, holding onto something secure. Exhale, slowly dropping your heels down towards the floor and allow your toes to rise naturally. Use one foot or both.
Laying Straight, Leg to Chest (Hamstring)
Lie on your back and keep both head and buttocks on the floor.
Slowly extend one leg upwards, grasping it with both hands, aim to pull your leg towards your chest, keeping it straight. When the tension builds up in your hamstring. relax the stretch a little by contracting your quadriceps on the same leg.
If necessary, use a towel wrapped round your foot in order to keep it on the floor.
Stretch, Laying Down (Rectus Femoris, Vastus group)
Lie on your side, keep your knees and thighs together. Extend the lower leg out straight; keep the top bent and hold your foot with one hand. Exhale, pulling your foot towards your buttocks and slowly push your pelvis forward. Use a towel wrapped around your food it you can't reach.
Toe Grab (Adductor Group)
Begin this stretch with your heels together, holding both feet with your hands.
Lean forward from your hips, gradually increasing the stretch by bringing your heels closes to your groin and your chest closer to your feet.
Make the movements small and avoid bouncing movements.
One Leg Over (Gluteal Muscles Piriformis)
Sit on the floor with one leg out straight, toe pointing up.
Cross the other leg over, trying to keep the foot flat on the floor.
Place the elbow and forearm of the opposite arm round the knee of the bent leg.
Exhale slowly pulling the bent knee across the body.
Looking up at the ceiling
Begin by kneeling on the floor and holding our heels with both hands.
Slowly exhale, lifting your buttocks up and forward, while forcing the head backward. This will arch the back.
Lying Trunk Twists (Lower Back)
Lie flat on your back with both hands extended out to the sides.
Slide both legs towards one arm, trying to keep your knees together, whilst allowing your lower body to twist around. Legs can either be bent or straight.
Upper Back-Leg Grab
Be seated; exhale and bend forward, hugging your thighs under both arms.
Keep your feet extended out as you pull your chest down onto your thighs. Keep both knees together.
While in this position, you can stretch your rhomboids by pulling your back away from your knees; keeping grasp of your knees.
Arm Against the Wall (Pectoralis Group, Biceps)
Place your forearm and biceps against a wall, keeping the arm at right angles.
Exhale slowly, turning your opposite shoulder backwards, keeping the arm firmly in contact with the wall.
Repeat this exercise by raising and lowering the wall arm. This will exercise the different pectoral muscles.
Upper Back Prayer
From a kneeling position, extend both arms out, fingers pointing forward.
Using your forearms to grip the floor, gently ease your buttocks backwards, until you feel the stretch in your upper back and shoulders.
Exhale slowly, easing your chest down onto the floor.
Bicep Wall Stretch
Place the palm of the hand, inner elbow and shoulder against a wall.
Keep the arm in contact with the wall; exhale slowly whilst turning your body round. You will feel your biceps and pectoral muscles stretch.
Adjust the hand position up or down and repeat the stretch. This will exercise the multiple biceps and chest muscles.
Hand Down Spine
Extend one hand down your spine, fingers pointing down.
Use the other hand to grasp the elbow.
Exhale slowly, pulling gently downwards on your elbow, aiming to take your fingers down your spine.
Hands Interlocked over your Head
Interlock your fingers above your head, palms facing upward.
Exhale slowly and push your hands even further above your head. You will feel your shoulder muscles being stretched.
Lying Neck Pull (Top of Erector Spine, Upper Trapazius)
Lie on your back with both legs bent. Grasp the back of your head with your hands, resting the palms on the top of your head.
Exhale slowly, pulling your chin down towards your chest. Keep your upper back in contact with the floor.
Sit Ups
Great care and good technique are required when strengthening the abdominal muscles with sit ups.
To be effective, sit ups must pull the torso upward from a lying position towards the knees, using the abdominal group muscles alone.
The more powerful muscles (those that flex the legs and hips) usually do most of the work. This is usually true when doing straight leg sit ups.
For the best results, abdominal exercises should be performed slowly with the legs resting on a bench or chair, so that the legs are kept at a 90 degree angle.
Twisting at the top of a sit up movement causes tremendous rotation stress on the lower back. This can lead to injury.
When doing sit ups, never push through the pain barrier. Stop immediately, even at the slightest twinge of pain.
Sit Up Check List