Target Muscles

Chest, Back, Shoulders, Arms, Thighs, Hamstrings, Calves

How much

Hold each stretch for 20 seconds

How To

1. Chest – Facing away from the stretch posts, put your arms behind you and place each hand firmly on top or on the side of a post. Now step forward with your right foot, keeping your knee bent and lean forward with your arms outstretched until you can feel the muscles stretching across your chest
2. Back – Facing 1 of the posts, bend the knees slightly and place both hands around the post in front of you, with your arms straight, pull back on the post firmly with your back slightly rounded so you can feel the muscles pulling across your back
3. Shoulders – Standing position, reach your right arm straight out in front of you. Bend the left arm and put the left wrist on the back of the right arm, just above the elbow. Your left palm will be facing to the side. Use the left arm to gently press the right arm across your body until you feel a good stretch. Repeat with the other side
4. Arms – This stretch works the tricep, the muscle on the back of your upper arm. Raise the right arm straight up overhead, palm facing in towards your head. Then bend the elbow so your fingers touch, or reach toward, the middle of your upper back. Grab the right elbow with the left hand and gently pull back until you feel the stretch in the right tricep. Repeat the other side
5. Thighs - Standing on one leg (grab onto a stretch post for balance). With the other leg bend the knee and bring your heel up towards your bottom, with your other hand, grab your ankle and stand up straight, you should feel a slight pull down the front of the leg
6. Hamstrings – From a standing position, place 1 leg in front of you with the foot flexed, bend your other knee and lean back slightly,
7. Calves –  Place 1 foot on the edge at the top of one of the smaller posts, keep the leg straight and flex the foot by pointing your toes up towards you

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