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Even with stretching, perform only stretches that you are comfortable doing and preferably those that you have already done with your trainer in the studio. Modify them as needed (reducing/increasing intensity where appropriate) and stop if you feel pain. Don’t forget to breathe throughout the stretch and hold each stretch for approximately 30 seconds.

  • Child’s pose: great for the lower back and lats. If you have knee issues, try placing a pillow between the buttocks and heels. Exhale and reach forward through your finger-tips – aiming to get your sternum close to the mat.
  • Lying hamstring stretch: great for your – you guessed it – hamstrings! Keep the opposite leg straight on the ground and pull the tube/band back towards your chest, while keeping the toe pointed towards the ceiling.
  • Kneeling hip flexor stretch: a simple and great stretch to work your hip flexors. Lean forwards until you feel the stretch at the top pocket area of the kneeling leg.

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