Tom Holland's Stretching Plan

Sitting in cars, sitting behind desks and even exercise can lead to tight muscles. Inflexibility can lead to problems including injury. It is a good idea to stretch both before and after your workouts. Hold each stretch for 10-30 seconds prior to your session and 30-60 seconds after. Hold while feeling a gentle stretch but not to the point of discomfort.

We will focus on the big muscle groups, the ones that can give us the most problems:

1. Standing Quadricep Stretch: Stand upright and hold the toes of one foot as you gently pull your heel towards your butt. Keep both knees side-by-side; do not pull the leg back behind you or lean forward. You can bend your supporting leg slightly. You should feel a gentle stretch in the front of your raised thigh. Do this with both legs.

2. Standing Hamstring Stretch: Place the heel of one leg on a raised object such as a bench or chair. Keeping this leg straight, press this raised heel down gently into the object as you slowly lean forward with your upper body. You should feel a gentle stretch in the back of your thigh. Do this with both legs.

3. Standing Calf Stretch – Wall Push: Stand with a staggered stance in front of an object such as a tree or a wall. Place your hands on the object for support and straighten your back leg. Gently press the heel of your back leg down into the ground while bending your front knee slowly forward. You should feel a gentle stretch in the back of your lower leg. Do this with both legs.

4. Standing Glute Stretch: Holding onto an object such as a chair or bench for support, cross one ankle above your knee and slowly sit back as if you were lowering yourself down into a seated position. Stop when you feel a gentle stretch in the glute {butt] of the leg that is raised and hold. Do this with both legs.

5. Standing Upper Body Stretch [Shoulders, triceps, back]: Bend one arm behind your head and place the palm of that hand against your upper back. Grasp the elbow with your free hand and slowly pull it away from the shoulder until you feel a gentle stretch, then hold. Do this with both arms

"The contents of this website are for informational purposes only and do not constitute medical advice. Undertaking a training program may involve risk of injury or physical harm, and it is your responsibility to determine which training activities are appropriate for you. Please check with your doctor."