These 5 stretches by Noni Mbete may look relaxed, but they take skill and technique – plus a whole lot of patience

Stretching is an integral part of any workout routine, whether it’s part of your cool-down or a stand-alone session. It’s important to perform static stretches after a workout in order to prevent injuries and lessen the impact of DOMS. Not only this, but regular stretching can help improve your range of motion, flexbility and balance – all things needed to take your workouts to the next level. They’re not easy either. Stretching out your muscles can feel tense at first, and you need loads of patience to help you get through it. But we’ve enlisted cover star Noni Mbete’s help to take you through it all, step by step.

Figure-Four Stretch

1. Lie on your back. Cross your left foot over your right quad, and bend your right knee.

2. Hold the back of your right leg and gently pull it toward your chest.

3. When you feel a comfortable stretch, hold there. Hold for 1 minute, then repeat.

Piriformis Stretch

1. Sit on the floor with your legs in front of you. Cross your left leg over your right, with your right foot flat on the floor.

2. Put your right hand on the floor behind you and your left  hand on your right quad.

3. Press your right leg to the left as you twist your torso to the right.

Lunge With Spinal Twist

1. Stand with your feet together. Take a big step forward with your left leg into a lunge. Keep your back leg straight and bend your front leg at a 90° angle.

2. Place your right hand on the floor next to your foot and twist your upper body to the left as you extend your left arm to the ceiling.

3. Hold for 1 minute, then repeat on the other side.

Kneeling Side Bend Stretch

1. Kneel on the floor with your legs together and back straight.

2. Stretch your left leg out to the side (not in front or behind you).

3. Stretch your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side. Keep your hips facing forward.

4. Hold for 1 minute, then alternate.

Calf Stretch

1. Start standing and place your hands on a wall or the back of a chair. 

2. Extend one leg back so that it is straight and your foot is firmly on the ground. Bend the knee of the front leg. You should feel a pull in your calf.

3. Keep your back and your back leg straight throughout. Hold this for 1 minute, then alternate legs.

Photography HMIMAGES.CO.ZA