Stretches

Stand in a doorway with your hands holding either side of the door frame at shoulder level. Lean your body forward until you feel a stretch in your chest and front shoulders. Hold. You can vary the angle of your hands so that they are above shoulder level to stretch different areas of the chest.

Face a wall and put your right hand on the wall at shoulder level. Now turn your body and head to the left, away from the wall. Hold. Repeat with the opposite side.. Shoulder/Arm Stretch Against Wall

Stand a few feet from a wall and put both your hands on it at shoulder level. Step back with your right leg, keeping it straight, while the left knee bends. With both heels on the floor, lean forward by bending your left knee until you feel a stretch in your calf. Hold. Repeat on the other side.

From the standing position, take your right leg and rest it on the lower left thigh. With arms extended lower oneself to a squat position. Hold. Repeat with the other side.

Stand with your left hand holding onto something stable for balance. Using your right hand, grab onto your right foot and pull your heel in towards your buttocks. Keep your knees close during this stretch. If you do not feel a stretch in the front of the right hip and thigh, pull your right knee further back behind the left knee. Hold. Repeat with the left side.

Put your right heel on a small step a few feet in front of you, keeping your toes pointing toward the ceiling. With both hips facing forward, lean your upper body down towards your right leg, bending from the hips, not the back. Keep your back straight and look up. Hold. You should feel this stretch at the back of the thigh and knee. Repeat with the left leg.

From a standing position with the feet shoulder-width apart, bend slowly forwards from the hips. Try to keep your knees almost straight, but not locked. Relax your upper body. Go to the point where you feel a stretch in the back of your legs and then hold the position.

Sit up straight. Slowly rotate your head to look as far over your right shoulder as you can. Hold. Then rotate your head towards the left shoulder. Hold. Repeat several times.

Sit on the floor with the soles of your feet together. While holding your toes, lean your upper body forward, bending from the hips. If you do not feel a stretch in the groin, try to keep your knees further down towards the floor and bring your heels closer to your seat. Hold. To isolate one side of the groin more that the other, push one knee downwards with your hand while you lean forward.

In a sitting position, put your right ankle up on your left thigh. Use your right hand to stabilize above the right ankle while you rotate the right foot with the left hand. Circle several times, holding in directions that feel most tight. Now use your left hand to gently pull the right foot and toes towards you. You should feel a stretch on the top of the foot and front ankle. Hold. Repeat both exercises with the left ankle.

Sit on the floor with your left leg straight out and the right leg bent. Cross the right foot over the left leg at the knee. Now use your left elbow and place it on the outside of the right knee. Keep the right hand behind you as support. Then use your elbow as leverage to turn your body and head to look over the right shoulder. You should feel this stretch in the low back and outside hip area. Hold. Repeat on the opposite side.

Lie on your back with your left leg straight out. Use your left hand to grab onto the right ankle and the right hand and arm to grab onto the right knee and calf. Gently pull your right leg/knee towards your chest until you feel a stretch in the right buttock and upper hamstring. Hold. Repeat with the left side.

Kneel on a mat and reach both hands forward on the floor. Now lean back with your buttocks towards your heels. You should feel a stretch in the upper back. Hold.