Here’s a great stretch to add to your daily training routine, or any time during the day when you need to unwind, particularly if you’ve been sitting for a while.
Get on your hands and knees, hands and shoulders in line, back straight. Slowly lower your pelvis towards your heels. Keeps your hands in place and your back straight. Only bend your hips and knees. Keep going until you feel the stretch and hold it for 10 -15 seconds.
Come back to your starting position and move your hands slightly forward, then repeat. Continue doing so until your arms are fully extended. By then you should really feel the stretch as you lower yourself.
KNOW YOUR LIMITS - KNOW YOUR PAIN
ALWAYS warm up before excercising. A 5-10 minute walk can prevent a lot of injuries.
DO NOT go back to your normal level of activity until enough recovery has been achieved or you risk re-injury.
KEEP IT COMFORTABLE never perform any excercise or stretch into acute pain. If you experience persistent discomfort, see a physiotherapist.