Hamstrings This stretch should be felt along the back of your thigh. Lie on your back with your left knee bent and foot flat on the floor. Raise your right leg in the air and place your hands behind your calf or thigh, and bring your knee in towards your chest. As you do this, slowly straighten your leg so the sole of your foot is facing up to the ceiling. Pull your leg in as close to your body as you can. Repeat two to three times on each leg.

Quad standing stretch This time you're aiming to feel it along the front of your thigh. Stand up on one leg and clasp the foot/ankle of your other leg behind your back and bring the heel up towards your bottom. Keep your hips facing forwards. For a deeper stretch, push your hips forward. Repeat on the other side.

Hip flexer Start by kneeling and putting your right leg out in front of you with your foot flat on the floor. Your front knee should be bent to 90 degrees and at 90 degrees to your hip. Tilt your hips forwards, keeping your torso straight and upright. Repeat on the other side.

Torso Lie on your back with your arms outstretched on either side. Bend your right knee and bring it up to hip height. Keep your left leg straight and bring your right knee over your body to the left side. Place your left hand on your right outer knee and press down gently. Put a pad or object on the floor underneath your bent knee to make sure that that you don't stretch your lumbar spine. You should feel this along the side of your torso and into the side of your abdomen. Repeat on the other side.

Upper back Place your hands together in front of you and then push out away from you, keeping your hands clasped so you round out your upper back. You should feel the stretch between your shoulder blades. Repeat three times.

Outer thigh stretch You should feel this along your right outer thigh and around your hip and/or knee. Stand on your left leg and cross your right leg behind your left. Lean over to the left, pushing your right hip out to the right, keeping your knee straight. Repeat on the other side.

Shoulders Place your elbow against a wall at a height that is level with your shoulder. Your hand should face towards 12 o'clock. Turn away from the wall, leaving your elbow in place, so you feel the stretch in the front of your shoulder. Repeat on the other side.

Chest Place hands behind your head. Pull elbows back further behind ears. Hold stretch with your hands clasped keeping your head upright.