The aim of stretching is to improve your flexibility and to reduce muscular tension.  Stretching should be comfortable and relaxing.

Important tips
Remember to stretch both sides of your body evenly, it is important to maintain the balance from side to side.

Stretch slowly and breathe regularly while stretching.

Don’t bounce, allow the stretch to increase over about 30 seconds.

Stretch regularly throughout the day, but especially before and after sports/gardening/physical activity.

Neck (stretch 1)
Sit comfortably with the spine in neutral.
Turn your head to the left as far as possible.
Hold for 30 seconds.
Repeat to the right.

Neck (stretch 2)
Sit comfortably with the spine in neutral.

Allow your head to drop to the right and push the left shoulder down and away.

Bring the right hand onto the side of the head and allow the weight of the arm pull the head gently further to the right.

Feel the stretch along the muscles to the left side of the neck.

Neck (stretch 3)

Sit comfortably with the spine in neutral.
Allow the head to drop forward.
Feel the stretch along the muscles at the back of the neck.

Arms

Sit comfortably with the spine in neutral.
Stretch the left arm in front of you with the elbow straight.
Use the right hand to stretch the palm and fingers backwards.
Feel the stretch in the muscle of the hand and forearm.

Mid-back and Shoulders
Place your hands onto the tops of your shoulders.
Rotate your elbows in big circles – in towards the middle, up, out to the sides and down.
Repeat in the opposite direction.

Low back (stretch 1)
Lie on your back.
Bend your left knees up towards your chest and hold it with both hands.
Pull your knees using your hands even further towards your chest.
You should feel a stretch in your low back and buttock.
Hold for 30 seconds.

Low back (stretch 2)

Lie on your back with your knees bent.
Drop both knees to your right, keeping the knees one directly above the other.
Allow your arms to drop to the left.
Feel the stretch in the muscle alongside your spine in your low back.

Low back (stretch 3)

Kneel on all fours with your hands directly under your shoulders and your knees directly under your hips.
Pull your spine upwards allowing your pelvis to tuck under and your head to drop down.
Hold for 30 seconds.

Legs (quadriceps)
Stand on your left leg holding onto a wall for balance.
Pull your right heel towards your buttock.
Keep your hips facing forwards and your knees together.
Hold for 30 seconds.
Repeat on the left.

Legs (hip flexors)
Kneel on the left knee with the right leg forward.
Make sure the right toes are in front of the right knee.
Lean forwards to feel the stretch at the top of the left thigh.
Hold for 30 seconds.
Repeat on the right.

Legs (hamstrings)
Lie on your back with both knees bent.
Straighten your right leg and if comfortable hold the calf.
Gently allow the right leg to come further towards your chest keeping your knee straight but not locked.
Feel the stretch in your right back of the thigh.

Buttocks
Lie on your back with both knees bent.
Cross your right ankle onto your left knee.
Hold your left thigh with both hands.
Gently pull your left thigh in towards your chest.
Feel the stretch in the right buttock.