Windscreen Wipers:
Lie on your back with knees bent or legs in tabletop and arms wide. Slowly rotate the legs side to side while keeping shoulders grounded and movement controlled. Focus on releasing the lower back and mobilising through the spine and obliques.
Figure of 4 Stretch:
Cross one ankle over the opposite knee and gently draw the legs toward the chest. Keep the pelvis heavy and relaxed to stretch through the glutes and outer hips.
Hamstring Stretch:
Extend one leg toward the ceiling or onto the jumpboard while keeping the opposite leg bent or long. Gently lengthen through the back of the leg while maintaining a neutral pelvis and relaxed shoulders.
Rolldowns:
Stand tall with feet hip-width apart. Nod the chin to chest and slowly roll down through the spine one vertebra at a time. Allow the head and arms to relax before slowly stacking the spine back to standing. Focus on spinal mobility, decompression, and breath. Finish in Prayer.
60 seconds windscreen wipers.
45 seconds Figure of 4 Left
45 seconds Hamstring stretch Left
45 seconds Figure of 4 Right
45 Seconds Hamstring stretch Right
Main focus:
Is to Improve flexibility, restore mobility, and promote recovery by releasing tension through the spine, hips, and hamstrings while encouraging relaxation and controlled breathing.
Primary Muscles Stretched / Mobilised:
Obliques and spinal rotators: mobilised during the windscreen wiper movement.
Lumbar spine and spinal muscles (erector spinae): gently mobilised and decompressed.
Gluteals (gluteus maximus and gluteus medius): stretched during the Figure of 4 stretch.
Piriformis and deep hip rotators: targeted in the Figure of 4 stretch.
Hamstrings; lengthened during the hamstring stretch.
Calves (gastrocnemius): gently stretched depending on ankle position.
Hip flexors: relaxed throughout the stretches.
Jumpboard required
1R.