Triceps Stretch

Reach behind your head and down your back. Use your other hand to push downwards on your elbow, to increase the stretch. Hold for 30 seconds. Repeat x 3 each side.

Upper back and Armpit Stretch

Stand about 1 meter from the well.

Anchor your hands on the wall and bend

forwards at the waist.

Bring your upper body through your arm, the

stretch is in your upper back and ampits.

Hold for 30 seconds x 15 swings to each side.

Calf Stretch

Keep the back knee straight and heel down.

Lunge forwards.

Hold for 30 seconds, x 3 on each side.

For a variation, lunge forwards with a bent

knee, keeping the heel down.

Quadriceps Stretch

Bring your ankle up to your backside. Keep your knees together. Stand tall through the hips. Hold for 30 seconds. Repeat x 3 on each side.