Limber up with this full-body stretch sequence

Before you go any further, limber up with this full-body routine from Rachele Gilman, director of stretch inc.

“Working on flexibility reduces muscle imbalances, which in turns helps to reduce your risk of injury,” says Gilman. “Increasing muscular flexibility also improves posture, and improved posture leads to proper alignment and increased range of motion – critical for how deep you can squat and how safely you can lift. Ultimately, improving your flexibility helps your muscles to work more effectively, leading to greatly improved performance.”

1. WALKOUTS

REPS: 1 SETS: 1

This movement works your core and upper body, stretching your glutes, lower back and hamstrings.

From standing, fold forward to place your chest on your knees and your hands on the floor.

Slowly walk your hands out until you’re in a high plank. Now walk your hands back until you’re in the forward fold position.

2. MID-BACK EXTENSION

REPS: 5 SETS: 1

This is a counterbalanced movement that strengthens the spine as it stretches the chest and abs. This is the move for you if you sit down for large parts of the day.

Start on your stomach, with your forehead on the floor, legs extended, ankles hip-width apart, and the tops of your feet touching the floor.

Place your hands by your side, with the backs of your hands on the floor.

Press your feet into the floor, roll your shoulders down your back, engage your glutes, and inhale to lift your chest and legs using only your back and core muscles. Keep your gaze just in front of you to keep a neutral neck.

Remember to engage the glutes to help prevent compressing the lower back.

Exhale as you lower your body back to the start.

3. QUAD STRETCH

REPS: 20 secs each leg SETS: 1

This is a static stretch that works the quads and the hip flexors.

From standing, grab your right foot or ankle in both hands and pull it towards your backside.

Focus on keeping your core tight, tailbone tucked, knees in alignment with each other and hips straight.

4. PRONE FIGURE 4

REPS: 20 secs each side SETS: 1

Targets the psoas, piriformis, hip flexors, hamstrings and quads, and increases general hip mobility.

Start on your back with the knees bent and feet flat on the floor.

Push your head and back into the floor as you cross the left ankle over the right knee, flexing the left foot.

Work the bent knee out so that both knees are in the same plane.

Pull the right knee towards your chest.

5. SUPINE TWIST

REPS: 5 deep breaths each side SETS: 1

The supine twist stretches your lower back and glutes to help mitigate lower back pain.

Lie on your back with your legs extended.

Extend your arms out to the sides.

Bend one leg so that the knee is pointed up and lightly hook the toes of the bent leg’s foot under the straight leg’s knee.

Guide the bent knee across your body – you can use your hand to press the knee towards the floor, if accessible.

Turn your head towards the arm of the straight leg.

STRETCH INC. OFFERS ONLINE GUIDED STRETCHES AND IN-PERSON ASSISTED STRETCHES AT ITS LONDON STUDIOS IN POP BRIXTON AND SEVEN DIALS. FIND OUT MORE AT STRETCHINC.UK