The document outlines the benefits of stretching and flexibility, including increased range of motion, injury prevention, improved posture, and enhanced sports performance. It provides detailed instructions for various stretching exercises targeting different muscle groups, such as the outer hip, lower back, latissimus dorsi, abdominal muscles, hip flexors, quadriceps, hamstrings, shoulders, triceps, and neck. Each exercise specifies a duration of 10 to 30 seconds to hold the stretch.

1. STRETCHING & FLEXIBILITY PREPARED BY: AZURA

2. BENEFIT OF STRETCHING Increased flexibility and range of motion Injury prevention Preventing DOMS (Delayed Onset Muscle Soreness) Improved posture Improvements in sports performance Stress relief

3. Definition of FLEXIBILITY Amount of movement available at a joint The term flexibility means the same as mobility or suppleness.

4. Outer Hip Stretch Lay on the floor on your back Cross the left foot over the right knee, keeping the left knee bent Extend your left hand out & look to the left Use your right hand to pull the left knee across your body Hold for between 10 and 30 seconds

5. Lower Back Stretch Lay on the floor on your back Bring your knees up to your chest and use your arms to pull them in further Hold for between 10 and 30 seconds Add internal rotation to further stretch gluteus medius

6. Latissimus Dorsi Stretch Kneel on the floor Lean forwards with the arms outstretched as far as possible and hands on the floor Push your buttocks down towards your feet keeping your hands still to increase the stretch Hold for between 10 and 30 seconds

7. Abdominal Stretch Lay on the floor on your stomach Place your hands on the floor at shoulder level Lift your upper body away from the floor, straightening your arms Keep your hips flat on the floor Hold for between 10 and 30 seconds

8. Hip Flexor Stretch Kneel with one knee on the floor and the other foot in front with the knee bent Push your hips forwards and keep the back upright Hold for between 10 and 30 seconds

9. Standing Quadriceps Stretch Stand on one leg and pull the other foot up behind your bottom Keep your knees together and push your hips forwards to increase the stretch Hold for between 10 and 30 seconds

10. Standing Hamstring Stretch Stand with one leg just in front of the other Bend the back knee and rest your weight on the bent knee Tilt the hips forwards as if sticking your bum in the air! Hold for between 10 and 30 seconds

11. Posterior Shoulder Stretch Stand upright and cross one arm across your body Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder Hold for between 10 and 30 seconds

12. Triceps Stretch Place your hand on your upper back with the elbow bend towards the ceiling Use your other hand to pull the elbow towards your head Hold for between 10 and 30 seconds

13. Chest Stretch Stand hip width apart Bring both hands to the back clasp your hands. Open up your chest and stretch. Hold for between 10 and 30 seconds

14. Lateral Neck Flexion Stretch . Look straight forward and do not let the chin drop down Move your ear towards the shoulder Don't let your shoulder lift up Hold for between 10 and 30 seconds