The Superior Stretch

Stretches that will send your performance soaring...

If You’re A Swimmer...

First Do This External Shoulder Rotation
Works backs of shoulders
Grab an exercise band with an underhand grip, hands 30cm apart. Stand with feet hip-width apart; bend elbows 90 degrees. Keeping upper arms tight against your body and forearms parallel to the floor, rotate your arms away from each other, pivoting at the shoulder joints. Go as far as possible, pause and slowly rotate back to start. Do three sets of 10 to 12.

Then Do This Kneeling Strap Stretch
Stretches fronts of shoulders
Grab a strap; sit on your heels. Position hands 60cm apart; raise both arms. Stop your right arm once it’s in line with your ear, allowing your left arm to lower behind you. Hold for 30 seconds. Return to start, then repeat, switching arms. Do three reps on each side.

If You’re A Runner...

First Do This Sumo Deadlift
Works quads
Grab a 10- to 20kg barbell and place it on the floor just in front of you. Stand with feet 1.2m apart, toes turned out slightly. Lower your hips until you can reach the barbell. Using an overhand grip, grab it with hands about 15cm apart. Inhale. Exhale as you stand up, keeping arms straight, abs tight, back straight and eyes focused directly ahead. Return to start. Do three sets of eight to 10 reps.

Then Do This Straight-leg Rotational Bend

Stretches hamstrings
Stand with feet shoulder-width apart. Extend arms overhead and clasp hands. Rotate your torso to the right; slowly bend from the hips and reach your hands towards your shoe, keeping legs straight. Hold for 30 seconds. Return to start and repeat on the left side. Continue for three reps on each side.

If You’re A Cyclist...

First Do This Stability Ball Hip Extension
Works glutes and hamstrings
Lie on your back with your calves and feet on top of a stability ball, legs straight and together. Place arms 30cm out from your hips, palms down. Tighten abs and glutes as you lift your hips until your body forms a straight line. Hold for three seconds, lower and repeat. Do three sets of six to eight.

Then Do This Prone Quad Stretch
Stretches quads
Lie on your left side, elbow under your shoulder, legs extended so hips and legs are on the floor but your torso is elevated. Bend your right knee; grab your right ankle with your right hand. Pull your foot towards your butt. Hold for 30 seconds. Return to start and repeat on the opposite side. Continue for three reps on each side.