Stretching out the shoulder and chest muscles is essential for maintaining posture and good technique across the board, says Lynne Cantwell

This is a simple move that stretches out tight chest muscles. A lot of my athlete clients like to perform it holding light dumbbells to aid control.

Lie on your left side with knees slightly bent for support.

Extend your left arm overhead and place a small cushion or yoga block between your head and arm for support.

With or without a weight, flex your right arm at the elbow and, starting from the floor, extend towards your body until the hand is parallel with your torso. The important thing here is not to roll forwards or backwards.

Hold momentarily and then return slowly back to the start position.

Repeat 8-12 times before switching sides.

» Lynne Cantwell is a chartered physiotherapist specialising in sport at