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Stretching

It has long been suggested that performing a warm up and a cool down before and after sporting activity can help reduce the incidence of injury and promote recovery following training and matches. Central to these practices is improving flexibility through stretching. Here, we guide you through the science of stretching, explain the various techniques for the level of stretching appropriate to requirements, and provide a comprehensive programme of stretches. So let's get started.

Stretching science

PhysioRoom PVC Yoga Mat - Non-Slip Gym Mat for Aerobics, Pilates, Home & Gym Use

£8.99 inc VAT

The PVC Yoga Mat provides a personal workout space with a cushioned, non-slip surface for you to stretch, exercise or take a break.
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PhysioRoom PVC Yoga Mat - Non-Slip Gym Mat for Aerobics, Pilates, Home & Gym Use  has a rating of 5.0 stars from 5 reviews (5 reviews)

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PhysioRoom NBR Thick Exercise Yoga Mat 180cmx60cmx1cm - Non-Slip Gym Mat for Pilates, Home & Gym Use

£16.98 inc VAT

Featuring a cushioned, non-slip design the to ensure of total comfort the exercise mat provides you with a workout space allowing you to stretch, exercise or even just to take a break and relax.
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PhysioRoom NBR Thick Exercise Yoga Mat 180cmx60cmx1cm - Non-Slip Gym Mat for Pilates, Home & Gym Use has a rating of 5.0 stars from 6 reviews (6 reviews)

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PhysioRoom Elite Trigger Point Textured Grid Foam Roller

£13.32 inc VAT

The multi-dimensional surface of this foam roller replicates the feeling of a massage therapist's hands. It helps to maximise oxygen and blood flow to repair muscles and heal tissue.
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PhysioRoom Yoga Exercise Mat & Handle Strap - Adjustable Strap & Mat for Yoga, Pilates and More

£4.49 inc VAT

A smart adjustable strap that fits any Yoga mat or foam roller to make it easy for carrying.
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PhysioRoom Thick NBR Yoga Exercise Mat with Handle Strap 60cm x 180cm (1cm Thick) - Non-Slip Gym Mat for Pilate

£12.98 inc VAT

Large padded NBR Yoga mat ideal for core exercises, gymnastics and stretching with included carry handle strap for easy transportation.
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PhysioRoom Elite Rum-Tech Foam Roller 10cm x 32cm Trigger Point Massage, Yoga, Pilates, Gym

£13.99 inc VAT

The Elite Rum-Tech Foam Roller is the latest additional to our range of self-massage products and features specially designed bumps to knead and massage those aching muscles like no-other roller before.
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PhysioRoom Elite Rum-Tech Foam Roller 10cm x 32cm Trigger Point Massage, Yoga, Pilates, Gym has a rating of 5.0 stars from 27 reviews (27 reviews)

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PhysioRoom Textured Grid Beast Yoga Pilates Trigger Point Foam Roller 77 x 32 x 35cm Black/Blue

£7.48 inc VAT

Designed for athletes as well as people of all types including long distance runners and yoga enthusiasts, this innovative shaped roller features a unique design that allows for more targeted massage compared to standard foam rollers.
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Gymnic Soft Gym Exercise Ball - Soft Gym Ball for Pilates - 23cm Red Blue Yellow

£3.99 inc VAT

Soft PVC foam ball that is easy to grip and provides resistance for a variety of strength and rehab exercises.
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Gymnic Soft Gym Exercise Ball - Soft Gym Ball for Pilates -  23cm Red Blue Yellow has a rating of 5.0 stars from 30 reviews (30 reviews)

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Jordan Yoga Strap

£2.77 inc VAT

The Jordan Yoga Stretch Strap allows users to reach those hard-to-reach yoga positions and hold poses for longer thanks to the robust buckle that securely holds the strap in place.
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Physical Company Free Form Board - Functional Core Strength & Balance Training

£216.06 inc VAT

Allows you to condition every major muscle joint complex in the body through range of motion, in every direction, and through every angle and plane of motion. It provides a simple and natural extension of the body, helping develop functional core strength, mobility, control, balance, flexibility, agility and endurance more efficiently and effectively than ever before.
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Physical Company Aerobic Step Grey - Adjustable Platform - Anti-Skid Surface, Shock Absorbing - Grey

£66.00 inc VAT

Ideal for aerobic exercises, leg balance exercises, press ups, plyometric and plank - the Aerobic step allows you to perform challenging and effective cardio workouts and build core strength.
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Physical Company Original Step - Platform Step for Aerobics - Adjustable Height, Non-Slip

£130.05 inc VAT

The Original step is designed for performing aerobic exercises to improve cardio and core strength.
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Fitness Mad Yoga Wheel - Build Abs & Enhance Yoga Workouts - Muscle Toning

£23.54 inc VAT Was £29.99 Save £6.45 (22% OFF)

Time to make your yoga world go round! The Yoga-Mad Yoga Wheel can help you take your practice to the next level as well as helping to stretch out and soothe tight muscles.
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Physical Company Small Pilates Head Pad Cover - Grey

£4.49 inc VAT

Small (1") tailor-made cover designed to fit Physical Company Head Pads.
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PhysioRoom Double Abdominal Exercise Roller Wheel - Core Muscle Traning & Ab Workout - Body Weight Resistance

£4.98 inc VAT

The Double Adjustable Abdominal Exercise Roller Wheel is a lightweight, high quality workout tool which tones the abs, shoulders and the back of arms. It features foam padded handles for easy grip during use and is highly transportable.
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PhysioRoom Double Abdominal Exercise Roller Wheel - Core Muscle Traning & Ab Workout - Body Weight Resistance has a rating of 5.0 stars from 11 reviews (11 reviews)

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PhysioRoom Non Slip PVC Yoga Mat With Bag - Non-Slip Gym Mat for Pilates, Gym, Aerobics

£11.48 inc VAT

The PhysioRoom.com PVC Yoga Mat provides a cushioned, non-slip workout space for you to stretch, exercise or take a break.
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PhysioRoom Non Slip PVC Yoga Mat With Bag - Non-Slip Gym Mat for Pilates, Gym, Aerobics has a rating of 5.0 stars from 4 reviews (4 reviews)

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PhysioRoom Resistance Ring - For us In Pilates, Yoga, Gymnastics - Tone Effectively

£12.49 inc VAT

The Resistance Pilates Ring Double Handle is a lightweight pilates ring, which features inner and outer grips with a foam padded ring to ensure of total comfort and is perfect for toning all those problem areas.
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PhysioRoom Resistance Ring - For us In Pilates, Yoga, Gymnastics - Tone Effectively has a rating of 4.0 stars from 5 reviews (5 reviews)

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Physical Company AIREX Coronella Mat - Yoga, Pilates & Gym Mat - Comfortable Mat for Rehab & Physio

£83.28 inc VAT

At 15mm thick the Coronella mat provides maximum comfort and cushioning making it ideal for Pilates, rehabilitation and physiotherapy.
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PhysioRoom Peanut Massage Ball 12x6cm

£3.99 inc VAT

The peanut massage ball is a versatile self massage tool for regeneration and mobilisation of muscles and fascia.
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PhysioRoom 3-in-1 Foam Exercise Roller - Massage Roller, Massage Stick & Foam Roller - Trigger Point Release

£7.84 inc VAT Was £16.99 Save £9.15 (54% OFF)

The compact 3-in-1 massage roller is ideal for stretching, improving core muscle strength and use in massage therapy.
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Physical Company Supasoft Dual Mat Bag + 30 Budget Mats - Carry Bag & Mats for Yoga, Pilates & Gym Classes

£126.97 inc VAT

Ideal for carrying or storing all Supasoft and other mats. These are Manufactured in nylon with waterproof PVC coating, heavy duty piping around edges and a shoulder strap for easy transportation.
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PhysioRoom Massage Foam Roller 15 x 45 cm Yoga Pilates Trigger Point Rehab Gym

£11.99 inc VAT

This high quality massage roller can be used for physiotherapy as well as for Pilates and Yoga workouts, fitness routines and rehabilitation training.
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PhysioRoom Massage Foam Roller 15 x 45 cm Yoga Pilates Trigger Point Rehab Gym has a rating of 4.5 stars from 2 reviews (2 reviews)

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Physical Company Metal Gym Mat Bracket - Space Saving Gym Storage for Yoga & Pilates Mats - Gym Classes

£18.53 inc VAT

Simple aesthetic mat rack with chrome holding prongs. The prongs are 40cm apart and 10mm in diameter it Holds up to 16 x 12mm Supasoft Mats and 12 x 10mm Vinyl Mats.
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Physical Company Budget Gym Mat - Cost-Effective Yoga & Pilates Mat - Gym & Home Fitness

£3.74 inc VAT

Our ever popular and most affordable mat. It is manufactured from cross linked, closed cell, chemically expanded polyethylene foam. Produced for budget minded teachers who take care of their products with CFC free. These Mats are supplied singularly.
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Physical Company Gym Mat Storage Rack - Adjustable Storage for Yoga & Pilates Mats - Gym Classes

£239.88 inc VAT

Prongs positioned 40cm apart it holds up to 38 x 12mm Supasoft Small and Medium Mats, 18 x 12mm Supasoft Large Mats and 26 x 10mm Vinyl Aerobic Mats.
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Physical Company AIREX Corona Mat - Yoga, Pilates & Gym Mat - Comfortable Mat for Stretching, Rehab & Physio

£119.99 inc VAT

The Corona has all the properties of the Coronella but is wider at 100cm.
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Physical Company YogaPilates 190 Mat - Exercise Mat for Yoga, Pilates, Gym & Home Use

£46.12 inc VAT

The Airex YogaPilates Mat has been developed especially to meet the needs of Pilates and yoga professionals. The increased density of the YogaPilates Mat prevents hyper-extension of the wrist, which can occur with other mats, yet it still provides cushioning to the small bones of the hands and feet, plus grip for stability.
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PhysioRoom Adjustable Aerobics Workout Step - Non Slip Gym Step for Fitness Exercises

£18.48 inc VAT

The PhysioRoom.com aerobic step provides a great way to work out in the comfort of your own home.
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PhysioRoom Adjustable Aerobics Workout Step - Non Slip Gym Step for Fitness Exercises has a rating of 4.5 stars from 2 reviews (2 reviews)

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BlackRoll Duoball Self Massager 12cm - Black

£13.69 inc VAT Was £19.98 Save £6.29 (31% OFF)

A recyclable environmentally-friendly tool which provides targeted muscle massage therapy.
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Physical Company Calyana Yoga Mat

£48.26 inc VAT

The Calyana Yoga Mats from Airex feature a sophisticated anti-slip texture and underside with the perfect cushioning for comfort and joint-friendly workouts. Each mat is light-weight in design and inherently stable, whilst being durable ensuring long lasting yoga enjoyment. Available in 2 thickness and 3 colourways. Offers truly premium comfort and style, The 4.5mm Prime Yoga mats are comfortable and versatile for all types of yoga.
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Jordan Soft Roller - Short

£22.25 inc VAT

The Jordan Soft Roller is an ideal stretching tool which is grey/green in colour.
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Jordan Yoga Pilates Trigger Point Massage Foam Roller - Long

£30.17 inc VAT

The Jordan Foam Roller is an ideal stretching tool which is grey/green in colour.
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Jordan Yoga Pilates Trigger Point Massage Foam Roller - Short

£16.13 inc VAT

The Jordan Foam Roller is an ideal stretching tool which is grey/green in colour.
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Jordan Sports Mats - Exercise Mat for Yoga, Pilates, Gym & Home Use

£34.44 inc VAT

The Sports Mats are popular in the world of aerobics and fitness.
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PhysioRoom Foam Roller 15cm x 90cm Yoga Pilates Fitness Trigger Point Massage

£23.99 inc VAT

Made of EVA foam to resist moisture the Elite Foam Roller 15cm x 90cm can be used in physiotherapy and as part of Pilates or Yoga workouts, fitness routines and rehabilitation training.
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PhysioRoom Foam Roller 15cm x 90cm Yoga Pilates Fitness Trigger Point Massage has a rating of 5.0 stars from 13 reviews (13 reviews)

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Jordan Soft Roller - Long

£40.01 inc VAT

The Jordan Soft Roller is an ideal stretching tool which is grey/green in colour.
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Jordan Sports Mat Storage Rack - Gym Storage for Yoga & Pilates Mats - Gym Classes

£193.65 inc VAT

The Sports Mat Storage Rack is a stylish yet affordable storage system for Sports Mats.
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PhysioRoom Foam Roller 15cm x 45cm Yoga Pilates Fitness Trigger Point Massage

£12.99 inc VAT

Made of EVA foam to resist moisture the Elite Foam Roller 15cm x 45cm can be used in physiotherapy and as part of Pilates or Yoga workouts, fitness routines and rehabilitation training.
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PhysioRoom Foam Roller 15cm x 45cm Yoga Pilates Fitness Trigger Point Massage has a rating of 5.0 stars from 36 reviews (36 reviews)

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Jordan Gym Mats - Non-Slip Mats Perfect for Martial Arts, MMA Gyms

£184.60 inc VAT

These are multi purpose stretch mats with non slip base and easy wipe clean vinyl surface.
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PhysioRoom Yoga Foam Block - Yoga Brick to Help Flexibility and Stretching - Allows Dynamic Poses

£2.48 inc VAT

Beneficial for Yoga and Pilates practice the Yoga Brick by PhysioRoom.com improves stretching and the strengthening of muscles, as well as posture.
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PhysioRoom Yoga Foam Block - Yoga Brick to Help Flexibility and Stretching - Allows Dynamic Poses has a rating of 5.0 stars from 9 reviews (9 reviews)

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PhysioRoom Foam Roller 15cm x 30cm Yoga Pilates Fitness Trigger Point Massage

£9.99 inc VAT

Made of EVA foam to resist moisture the Elite Foam Roller 15cm x 30cm can be used in physiotherapy and as part of Pilates or Yoga workouts, fitness routines and rehabilitation training.
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PhysioRoom Foam Roller 15cm x 30cm Yoga Pilates Fitness Trigger Point Massage has a rating of 5.0 stars from 9 reviews (9 reviews)

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PhysioRoom Elite Dual Density Foam Roller 15 x 45cm

£13.99 inc VAT

This durable 15cm x 45cm dual density foam roller has been designed to provide various levels of resistance to provide effective massage.
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PhysioRoom Elite Dual Density Foam Roller 15 x 45cm has a rating of 5.0 stars from 7 reviews (7 reviews)

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PhysioRoom Hi-Intensity Rocky Foam Roller 15cm x 40cm

£14.99 inc VAT

The Hi-Intensity Rocky Foam Roller can be used anytime for a comprehensive core body workout - great for incorporating into your daily routine.
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PhysioRoom Hi-Intensity Rocky Foam Roller 15cm x 40cm has a rating of 5.0 stars from 13 reviews (13 reviews)

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PhysioRoom Yoga Strap - Helps you Reach Yoga Positions & Increase Flexibility

£2.99 inc VAT

The Yoga Strap aids with achieving a correct posture and provides the right amount of tension of a pose but without any straining.
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PhysioRoom Yoga Strap - Helps you Reach Yoga Positions & Increase Flexibility has a rating of 5.0 stars from 8 reviews (8 reviews)

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PhysioRoom x2 Yoga Foam Block- Yoga Brick to Help Flexibility and Stretching - Allows Dynamic Poses

£4.49 inc VAT

The two yoga foam block brick stretching aids help to improve stretching, posture and strengthens muscles.
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PhysioRoom x2 Yoga Foam Block- Yoga Brick to Help Flexibility and Stretching - Allows Dynamic Poses has a rating of 5.0 stars from 4 reviews (4 reviews)

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PhysioRoom Dual Density Foam Roller 15cm x 90cm Trigger Point Massage Yoga Pilates Gym

£29.99 inc VAT

This durable 15cm x 90cm dual density foam roller has been designed to provide various levels of resistance offering effective massage for different needs.
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PhysioRoom Dual Density Foam Roller 15cm x 90cm Trigger Point Massage Yoga Pilates Gym has a rating of 4.5 stars from 13 reviews (13 reviews)

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PhysioRoom Rehab and Exercise Bundle - Home Rehab & Exercise tools for Home Workouts & Fitness

£50.23 inc VAT

The rehab and exercise bundle contains everything you require for effective yoga exercises and general rehab and fitness workouts.
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PhysioRoom Rehab and Exercise Bundle - Home Rehab & Exercise tools for Home Workouts & Fitness  has a rating of 5.0 stars from 7 reviews (7 reviews)

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Gymnic Fitball Roller - Core Stability Training - Stop Back Pain - Rehab

£25.49 inc VAT

Top quality, burst resistant inflatable cylinder used for rehab and training exercises. Measures 6" diameter x 30" length (15cm x 76cm).
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Gymnic Fitball Roller - Core Stability Training - Stop Back Pain - Rehab has a rating of 4.5 stars from 2 reviews (2 reviews)

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PhysioRoom The PhysioRoom Rehab and Fitness Exercise Pack

£49.56 inc VAT

The ultimate rehab and fitness kit, also perfect for yoga and pilates. Everything you will need for exercise or rehab following a sporting injury, for use at home.
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PhysioRoom Complete Yoga Pack - Gym Ball, Foam Roller, Yoga Mat, Strap, Yoga Ring & Block Inside

£46.99 inc VAT

The Elite Complete Yoga Pack includes a 65cm gym ball, foam roller, yoga mat, strap, ring and block. The yoga pack contains everything you require to maintain your general fitness or other sports rehab.
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