WHEN AND HOW TO PERFORM THE STRETCHES
Here are a few stretches that I find useful to help relieve lower back pain, to improve sitting posture and generally to relax. I perform these each day, and ideally do them immediately before and/or after training, and before seated meditation, to prepare my body. I do each stretch once or twice on each side of the body, and hold each position for at least three deep breaths.

The stretches should be performed mindfully, and on different days you may need more or less of each stretch. With practice you will find that you are engaged in a dialogue with your body: it will tell you what it needs, and you will tell it how to achieve it.

CALF STRETCHES AND ANKLE ROTATIONS
Leaning against a wall, or holding a post, put one foot behind you straightening the leg. Bend the front knee, leaning into the wall if you prefer. Push the rear heel into the ground to increase the stretch.
Ankle rotations simply involve standing on one leg, and rotating your raised foot first one way then the other, to mobilise the ankle joint.

QUADRICEPS STRETCHES
Remaining against the wall or post, stand upright, and grab your ankle behind you. If grabbing the right ankle use your right hand to ensure that your knee doesn’t twist unnecessarily.
You can increase the stretch by pushing your hips forward.

HAMSTRING STRETCHES
Raise and support your foot to a comfortable height where you can still keep the knee straight. Lean forward, looking at your raised foot, in order to keep you back straight and your hips open.

HIP FLEXOR STRETCHES
Trail one leg behind you on the floor with the knee down and your rear foot either on the ball of the foot or on the instep. Your front knee should be raised with the foot flat on the floor.

THE SIMPLE “HALF PIGEON” STRETCH
For me this is one of the most important and satisfying stretches. Trail one leg behind you on the floor with the knee down, your rear foot resting on the instep, and the rear hip as close to the floor as possible. Your front leg will rest across you on the ground in front of you, with your front knee folded so that your lower and upper leg touch.
Please note the following:
· At early stages you may find it necessary to bring the front foot back to rest next to your rear hip, which will point your front knee forwards rather than sideways.
· Initially you may find that your rear hip doesn’t get near the floor. Bear with it, it does get better.
· You may in time increase the stretch by leaning forwards and resting your body across the front leg.
· You may also increase the stretch by turning your body to rest to the inside or outside of the front leg.
· At a more advanced level you may raise the rear foot behind you, keeping the rear knee in contact with the ground, and grab your raised rear ankle.

GLUTES STRETCH
Sit with one foot stretched out in front of you. If your left leg is outstretched, bring your right foot across this leg to the left hand side of your body. Hug your right knee to your left shoulder. Repeat on the other side.

SEATED SPINAL TWIST
As with the glutes stretch sit with one foot stretched out in front of you. If your left leg is outstretched, bring your right foot across this leg to the left hand side of your body. Turn your body to the right, using the left arm on the outside of the raised leg for gentle leverage. Lift and stretch the spine upwards as you twist to the rear, ensuring that you lengthen the lower back, not compress it, as you turn.

SIDEWAYS LOWER BACK STRETCH
Sit with one leg straight in front of you, and the other leg bent so the foot rests next to the top of the opposite inner thigh. Turn your body towards the bent knee and gently lower yourself towards the knee, placing your hands on the floor to each side of the bent knee. Rest forwards, trying to keep both buttocks in contact with the floor.

COBBLER’S POSE
Sit upright and pull your feet to face each other sole to sole. You may wish to support your backside on a pad or cushion to allow your spine to remain upright. Using your elbows push downwards on your inner thighs to open out your hips. You may gently increase the stretch by rocking from side to side, keeping your knees as open as possible, and using the elbows to maintain the position. At a more advanced level you may bounce your knees downwards and outwards away from each other.

CHAIR HALF LOTUS STRETCH
For this pose you may gently open the hip while sitting on a chair, and is naturally done before and/or after chair-based sitting meditation. This will enable the transition from using a chair to sitting on the floor in the half lotus.
Sitting forward on the chair, supporting your back if necessary as per meditation, and with your feet flat on the ground, bring up one foot and fold the ankle over the opposite thigh. Gently press down on the knee to open out the knee and hip. Initially you may only be able to get the ankle to rest near the opposite knee, but as it gets easier attempt to bring the ankle further and further up until you can tuck it in near your opposite hip.

REFERENCE
A great reference book I’ve used over the years is simply called “Stretching” by Bob Anderson and Jean Anderson. It’s full of easy-to-follow routines and helpful diagrams to show not only how to stretch, but also where you should feel the stretches if they’re done right.

Good luck, keep training and stay safe!
— Sifu Leppard