Sole Stretch.

Lunge with side stretch

Please consult your physician or trainer before trying these postures. Any pain, stop, respect what your body is telling you.

Sphinx

Reclining pigeon

Bridge

Downward facing dog

Lying Hamstring stretch

Forearm Plank

(for core strength).

Footballers

In addition to the above stretches, footballers would benefit from the two postures below. Football is a lopsided sport with 80% one leg dominant. They use their hip flexors and quadriceps in their kicking leg and their gluteal muscles and hamstrings in the planted leg.

Runners/Cyclists/Footballers

​The repetitive nature of the running action can lead to plantar fasciitis (pain in the heel or sole of the foot), IT band and/or piriformis syndrome (pain in the hip, side of thigh or knee or in the buttock) The following postures can help alleviate these problems.

Quad stretch

Seated wide leg forward fold

Yoga postures for sport.

Cyclists.

In addition to the above stretches, cyclists would benefit from these additional postures. Cycling can lead to stiffness in the lower back, hamstrings and gluteals, leading to 'cat back' - lumbar Kyphosis, which strains the back and neck. Cyclists have weak abdominals relative to their back muscles which again leads to low back issues and places pressure on shoulders and wrists. Therefore some core strength exercises are needed.