Quick Stretch

These combination stretches should be the absolute minimum prior to taking part in any form of physical activity.

As with all stretching, they are best performed once the muscles have been given a chance to warm up, ideally 5 minutes into the exercise. If time is really a problem, then work gradually into your workout or physical activity, ensuring you allow the 4 minutes it takes to carry out these quick combination stretches.

Hold each stretch for 15 seconds, breathing comfortable throughout, then take a deep breath and increase the stretch a little further. A full description on how each stretch should be performed is given on each stretch's relevant page.

Combination Calf and Shoulder Combine the shoulder stretch (strangle shoulder) with the lower leg (calf heel down). Hold both stretches simultaneously for 15 seconds, before changing the arm and leg to be stretched.
	Combo - Solues and Tricep Combine lower leg soleus with tricep stretch. Hold each stretch for 15 seconds then repeat on the other side.
Combo Hamstring and Back Combine hamstring normal, with back beachball. Hold the stretch for 10-15 seconds, then repeat with the same leg, this time raising your front foot toes upwards, whilst swapping the inner and outer hands over.
	Combo Hamstring and Chest Perform with the opposite leg as used ABOVE with the chest elbows back stretch. Hold the stretch for 10-15 seconds, before relaxing then repeating, this time aiming to take the elbows closer together, and your foot raised.
Combo Neck and Quads Perform the lying quad stretch, whilst stretching the quadriceps, slowly apply a steady pressure on the side of your head in order to stretch the neck. Hold the stretch for 10-15 seconds, then repeat on the other leg and neck muscles.
	Combo Adductors and Obliques Combine the adductors side lunge, with a stretch to your shoulders and obliques by extending one arm up straight above your head. Hold the stretch for 15-20 seconds then repeat on the other side.

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