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This exercise is great for sculpting and toning the chest, shoulders and arms.

Start on floor with your hands shoulder-width apart, back straight and eyes focussed in front of you. Lower the chest until it is about a fist-width off the floor, return to the start position ensuring your back stays straight throughout (Breathe in on the way down and breathe out on the way back up).

Beginners can start by doing press-ups on knees instead of having legs fully extended, this will make the exercise a little easier.

This exercise is used to tone and tighten the lower body, legs and glutes.

Start by standing with your feet shoulder-width apart and take a medium step forward. With the leading leg bent to a 90-degree angle, ensuring that the knee does not go forward than the toes and the rear knee is 2 inches from the floor. Pushing through the heel push back to the start position. (Repeat with opposite leg).

This exercise targets the abdominals, which will provide strength and better posture.

Lay flat on the ground on your back with knees pointing up and legs slightly bent. Place your hands onto your thighs, and then gently raise the lower portion of your body until hands reach your knees. Hold for 3 seconds and return to start position (always breathe out on the exertion).

Please note: Stretches should be completed after the exercise routine

After long periods of play, here is an easy way to release stress in the neck and shoulders. Gently bring your hand up and place the end of fingers on the opposite side of your head, focus forward keeping head straight and gently apply pressure with fingers, allowing the head to fall to one side. You should feel a nice relaxing pressure on the lengthened side of the neck, hold for 30 seconds and repeat on the opposite side.

This is to relieve stress and tension behind the shoulder blades. Stand with feet shoulder-width apart, with your arms directly out in front of you and hands clenched together. Push your hands away from you bringing shoulders round and opening your shoulder blades. Hold for 30 seconds, relax and repeat (keep your breathing slow and constant).

Stretch the forearm after sustained play so that you release blood from the muscle and prevent any symptoms of RSI (repetitive strain injury).

Stand or kneel with your arm directly out in front of you (palm facing upwards). With the other hand clasp the fingers of the outstretched arm and gently pull them down, keeping the arm straight as if you were bending your fingers back. You should be able to feel a comfortable stretch in the forearm, hold for 30 seconds and repeat on the opposite arm.

Tightness is brought on by excessive periods of sitting and tight hamstrings can attribute to many back problems, meaning this is a very important muscle to stretch.

On a sturdy platform rest the heel of your foot on (around knee to waist height). Place your heel onto platform keeping your leg straight and start to gently lower your chest towards the knee. You will feel the back of the leg start to stretch, find a comfortable position and hold for a constant 30 seconds with no bouncing or backwards and forwards motions. Change legs and repeat.

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