Quadricep stretch positioned standing, performing 2 stretches with each leg, holding each stretch for 20 seconds

Hamstring stretch positioned lying down, performing 2 stretches with each leg, holding each stretch for 20 seconds

Outer Hip stretch positioned standing, performing 2 stretches with each leg, holding each stretch for 20 seconds

Buttocks and Outer Thigh stretch positioned seated, performing 2 stretches with each leg, holding each stretch for 20 seconds

Buttocks and Gluteal stretch positioned lying down, performing 2 stretches with each leg, holding each stretch for 15 seconds

Spine and Back muscles stretch positioned kneeling, performing 3 full cycles

Lower Back and Shoulder stretch positioned kneeling, performing the stretch twice, holding each stretch for 15 seconds

Rotator Cuff and Shoulder muscle stretch positioned standing, performing an 8 movement sequence with each arm

Back Muscles exercise programme to strengthen the muscles around your Spine containing: Abdominal Squeeze, Hip Rotation, Lying Knee Lift and Raised Leg Extension, performing 8 repetitions or holding for 8-15 seconds

Back Muscle exercise to strengthen your Back and Spine, performing 2 sets of 8 repetitions

Oblique and Core Muscle exercise to strengthen your back and spine, performed once on each side, holding each pose for 20 seconds

Abdominal and Core Muscle exercise to strengthen your back and spine, performed twice, holding each pose for 20 seconds