Preparation exercises
• Lie on your back with your arms out to the sides so your body is in the shape of a cross. Rotate your legs and torso to one side, keeping your shoulders on the ground. Hold for a few seconds and swap sides.
• Lie face down with your hands under your chin and your elbows out to the sides. Slowly raise your head and torso off the ground, keeping your pelvis on the ground. Hold this raised position for three seconds, then lower yourself to the ground.
• Sit on the ground with your legs stretched out in front of you. Reach forwards as far as possible and grab your legs with both hands. Hold for five to six seconds, then release.
• Lie face down on the ground and place a rolled-up towel under one knee, so that your leg is slightly raised. Reach back and grab your foot, then pull the heel towards your bottom so that you can feel a stretch in the thigh and hip. Hold for 12-15 seconds. Repeat on the other side.