Place your palms together, fingers pointing up, with your thumbs touching your sternum, then move your hands downwards allowing the heels of your hands to part and your fingers to extend. To increase the stretch, push the heels of your hands towards each other, but not touching. Hold this for approximately 10 seconds and repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Wrist Flexors

To stretch the right side, rotate your straightened arm outwards whilst extending your wrist. Grasp your right hand with your left (left thumb on the back of the right hand, fingers in the palm) and very gently extend your wrist and rotate further outwards, keeping your arm straight. Hold this for approximately 10 seconds and repeat 3 times. Vice versa for the left. To avoid injury, keep the stretch at a mild to moderate level of intensity.

If you experience pain at any time, stop the exercise.

To stretch the right side, rotate your straightened right arm inwards whilst flexing your wrist. Grasp the little finger edge of your hand with your thumb placed in the palm, and very gently rotate and flex your hand further, keeping your elbow straight. Hold this for approximately 10 seconds and repeat 3 times. Vice versa for the left. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Place the backs of your hands together, fingers pointing down, with your thumbs touching your sternum and then move your hands upwards. Increase the stretch by pushing your hands together. Hold this for approximately 10 seconds and repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Place your palms together, fingers pointing up and heels of your hand touching with your thumbs touching your sternum, then move your hands downwards keeping the heels of your hands together. To increase the stretch move your hands down further. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

To stretch the biceps it is necessary to extend your arm or arms behind you, straightened, with the palms facing upwards. In order to do this you need to find a horizontal surface to rest your hand/s on that is just high enough to give a mild stretch when you are standing up straight normally. It may be necessary to place the back of your hands on a towel to protect them. To stretch, bend your knees keeping your body upright. Hold this for approximately 10 seconds and repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time.

Adopt a standing position, with one foot in front of the other. To stretch the left side, place your left hand (flat and extended) against a wall or doorframe, so that your forearm is horizontal and at the same height as your shoulder. Feel a gentle tension through your left pec and wrist flexors. Although it may feel a little strange, relax and ease your elbow to go into extension. Increase the stretch by leaning very gently forwards at the same time as rotating your upper body to the right and allowing the wrist to go further into extension. Relax your arm completely to allow your elbow to go into hyper-extension in a gentle and controlled fashion. Try to have most of your weight on your front foot so that you can relax the muscle completely. Hold this for approximately 10 seconds and then repeat 3 times. Vice versa for the right side. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise. 

To stretch the right hand side, grasp your right elbow with your left hand and pull it across behind your head. It is important to keep the elbow fully bent which can do done using your left thumb (while your fingers are hooked over your elbow). Hold this for approximately 10 seconds and repeat 3 times. Vice versa for the other side. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.