Run for fun but don't forget to warm up properly.

Here we have prepared a brief series of stretching exercises which you may want to use before taking exercise.

Shoulder

Stand tall, keeping your spine long and your shoulders down away from your ears.

Take one hand up, hold the other elbow and aim to ease that arm down.

Repeat on the other side.


Back

Bend your knees slightly and tilt your pelvis under.

Interlock your hands away from your chest, rounding your upper back and tilting your head to look down.


Chest

Place your hands on the small of your back.

Try to bring your elbows together behind you.


Calf

Lean forward, placeing your hands against the wall at shoulder height.

Keep your hips forward and your front leg bent.

Keep your back leg straight with the heel pressed into the floor.

Repeat on the other side.


Hip and Thigh

Bring your right leg as closely as possible to your chest and hold it there.

Keep your left legfirmly stretched out along the floor.

Repeat on the other side.


Quadriceps

Press your hips firmly to the floor, bending your right knee up towards your buttocks.

Gently ease your foot into your buttocks using your right hand.

Repeat on the other side.


Spine and Trunk

Keep your spine long and your shoulders down as you twist away from your bent leg.

Use your opposite are as a lever to ease around as far as possible.

Repeat on the other side.