Stretch for 10 to 20 seconds and repeat two to three times (on each side where appropriate)

Hip flexor stretch

Stand with the top of your right foot resting behind you on a bench or stability ball. Bend your left knee and slowly sink down into the stretch. Lean back and hold.

Hamstring stretch

Lie on your back and bring one leg up with the knee slightly bent. Hold the back of the leg and pull gently towards you until your thigh is pointing up at 90° to the floor, then hold the stretch. Do not lift your shoulders or back off the floor.

Shoulder stretch

Stand with your upper arm parallel to the floor and the elbow bent at 90°. Hold a broomstick behind you in your right hand. Reach across in front of you with your left hand and take the other end of the stick. Carefully pull it upwards, bending your right arm backwards. Hold it there.

Chest stretch

Clasp your hands behind your lower back, pull your shoulders back and slowly lift your hands up, without leaning forwards, until they are around five inches away from your back. Hold.

Lat stretch

Put both arms straight above your head and hold your left hand with your right. Lean your body over to the right. Roll your upper body forwards until you feel the stretch in the middle of your back.