| This is another yoga exercise. Kneel down on your | | | | Repeat this stretching movement on the other side. |
| hands and knees in a crawling position with the hands | | | | Repeat three times. |
| shoulder width apart and the knees approximately | | | | Benefits |
| eight inches apart. Keeping your arms and legs still | | | | This exercise stretches your hamstring muscles in the |
| slowly arch your back to hump it upwards lowering | | | | back of your thigh. It also increases flexibility of your |
| your head and tucking the chin into the chest. Hold this | | | | knees. The hamstrings are particularly under stress |
| position for seven seconds. | | | | when sprinting, playing football and karate kicking. If |
| Exercise for the abdomen | | | | your hamstrings are taut then you will have difficulty |
| It is important to strengthen the abdominal muscles. | | | | touching your toes. |
| Weak abdominal muscles will cause back pain | | | | Exercise 2 - The half lunge |
| disturbing the balance between the erector spinae | | | | Stand up facing a wall. Place the palms of your hands |
| muscle group and the abdominals. Weak abdominal | | | | shoulder width apart against the wall. |
| muscles create bad posture - the abdomen protrudes | | | | Place the right leg straight behind you in a lunge |
| and the lumbar spine curves too far inwards. The | | | | position. the left leg remains forward and is flexed. |
| abdominal muscles are also essential for supporting the | | | | Push gently against the feet feeling the stretch in the |
| internal organs. Weakness can lead to problems with | | | | legs. Hold this position for ten seconds. |
| the bowels and the reproductive organs. | | | | Come back slowly to the starting position and repeat |
| Partial sit-ups | | | | the exercise on the other leg. |
| Lie on your back with your knees bent up and your | | | | Benefits |
| feet apart and flat on the floor. You can either place | | | | Increases flexibility of the legs, hamstrings and hips. |
| your arms at your sides or clasp your hands | | | | Aids the reduction of fatty deposits around the hips |
| underneath your head. | | | | and thighs. An excellent warm up exercise prior to |
| Tuck your chin on to your chest and slowly raise both | | | | sporting activities. |
| your head and shoulders off the floor. Hold this position | | | | Exercise 3 - The sitting stretch |
| for seven seconds . Lower yourself back to the floor. | | | | Sit on the floor with the legs straight out in front of you. |
| Repeat three times. | | | | Keeping your back as straight as possible reach |
| Benefits | | | | forward slowly aiming to try to reach your ankles or |
| Your abdominal muscles will be strengthened and | | | | feet with your hands. Hold this position for ten seconds. |
| toned. Your internal organs will be supported and | | | | Benefits |
| massaged. | | | | This exercise also stretches and increases flexibility |
| Exercises for the legs | | | | Exercise 4 - The squat |
| Leg exercises are important for maintaining and | | | | Standing up place the feet shoulder width apart. |
| increasing the flexibility of the legs and hips. The legs | | | | Tighten up both the abdominal and the buttock |
| must be warmed up before any sporting activity to | | | | muscles. With the back straight and the arms |
| avoid injury. Exercising the legs also helps to reduce | | | | stretched out in front of you slowly lower yourself as |
| fatty deposits around the hips and thighs. | | | | far as possible into the squatting position (if you find it |
| Exercise 1 - The hurdler's stretch | | | | difficult to balance then hold on to a chair). Hold this |
| Sit on the floor. Stretch your right leg straight out in | | | | position for seven seconds and then gradually return to |
| front of you with your knee pressed firmly into the | | | | your original position. |
| ground and your foot dorsiflexed (pulled upwards). | | | | Repeat this exercise three times. |
| Bend your left knee up and tuck it sideways out of the | | | | Benefits |
| way. Slowly and carefully bend forwards as far as | | | | The squatting exercise is particularly good for |
| you can without causing any pain. Hold this position for | | | | strengthening the thighs and buttocks. It also improves |
| ten seconds. | | | | balance and posture. |