10-SECOND STRETCHES

‘Regular stretching helps to keep joints and tendons flexible. If muscles are tight, the range of motion can feel restricted, which adds extra pressure to the joint tissues,’ says physiotherapist Sammy Margo. Try these quick and easy exercises at home.

– NECK STRETCH

Sit up straight and turn your head to the right. Return to the middle and repeat to the left side.

– ARM STRETCH

Extend your arms above your head then bend your right arm so your hand rests on your upper back. Grasp your right elbow with your left hand and gently pull towards your head. Repeat with your opposite arm.

– TORSO STRETCH

Sit on the floor with your legs straight out in front of you. Turn to the right, keeping your body tall. Return to the centre and repeat to the left.

– BUM STRETCH

Lie down on your back with knees to your chest. Cross your left leg over your right thigh and hold the back of your right thigh, before pulling towards your chest. Repeat with your opposite leg.

– CALF STRETCH

Step forward on your left leg.

Lean forward and bend your front leg, keeping your back one straight and your heel on the ground. Repeat with the opposite leg.

– THIGH STRETCH

Sit with a straight back and soles of your feet together. Hold on to your feet and lower your knees to the floor.