Hamstring Stretch: Prop one foot up on a bench or stairstep. Stand tall. Keeping your chest high, hips square and tailbone lifted, bend forward from your hips. Feel a stretch in the back of your thigh or knee. Hold 20-30 seconds on each leg.
Calf Stretch: Stand facing a wall with both hands on it. Position one foot forward (knee bent) and the other leg back with the leg straight, toes pointing at the wall. With your stomach tight, lean in toward the wall until you feel a stretch in the lower part of the back leg. Hold 20-30 seconds on each leg.
Hip Flexor Stretch: Lunge forward with one leg, knee bent. The back leg can stay straight or bend slightly. Push your hips forward until you feel a stretch in front of your back thigh near the groin. Keep your torso upright and your front knee behind your toes. Hold 20-30 seconds on each leg.
Adductor (inner thigh) stretch: Keeping your torso upright, lunge to one side with a bent knee over the toe. Keep your other leg straight. Push your weight to the “bent knee” side until you feel a stretch in the inner thigh of your straight leg. Hold 20-30 seconds on each leg.
Chest stretch: Place your fingertips lightly on the back of your head. Push your elbows back while squeezing with your upper back until you feel a stretch in your chest near your underarms. Hold for 20-30 seconds.
Another option is to stand in a corner with one hand or elbow on each wall. Your feet should be 1˝ -2 feet away from the corner in a split stance (Feet position should be staggered, one foot in front and the other in back). Keeping your back straight and tummy pulled in, lean into the wall until you feel a stretch in your chest near your underarms. Hold for 20-30 seconds.
Shoulder Rolls: Lift your shoulders up toward your ears, then down and backwards in a circular motion. Repeat 5-10 times. Perform with both shoulders simultaneously or alternate right and left.