1. Cat stretch

• Kneel as shown in the photograph.
• Tuck in your chin, tighten your stomach muscles and round up your back like a cat.
• Hold for 5 seconds, then flatten your back like a table.

2. Side stretch

• Stand with knees slightly bent, abdominals tight and feet hip-width apart.
• Stretch one arm overhead; reach over to the other side without leaning forward.
• Hold for 15 seconds.

3. Triceps stretch

• Stand comfortably and bend one arm and pointing your elbow upwards.
• Use your other hand to pull your elbow gently backwards, until you feel a stretch in your triceps.

4. Quadriceps

• Lye on your side with your thighs parallel.
• Pull your heel in toward your buttocks until you feel a comfortable stretch in the front of your thigh.

5. Hamstrings

• Lie on your back, knees bent.
• Place a towel around one foot, straightening your leg, and pulling your leg up and towards you.
• Feel a stretch in the back of your thigh (hamstring).

6. Calves

• Adopt the stance shown in the photograph and make sure that the heel of your front foot is firmly in contact with the ground with the front leg bent and knee in line with the heel.
• Ensure that your body is leaning forward from the hips, back straight, hands supported on a chair.
• Extend your back leg, keeping your foot facing forward and try to keep the heel in contact with the ground.

If you have any suggestions for this programme or stories you would like to share with other participants, e-mail kmcquaide@ssi.uct.ac.za.

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