Lower Back Stretch

Starting from a kneeling position, stretch your upper body forward extending your arms with palms facing downward on the floor. Let your butt drop toward your heels and lean in until you feel a slight tightness in your back and shoulders.

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Upper Back and Chest Stretch

Clasp your hands behind your back and lift upward until you feel the stretch in your upper back, chest and shoulders.

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Deltoid (Shoulder) Stretch

Extend your arms forward with palms facing each other. Bring one arm across your chest and, with the opposite hand, gently hold at the shoulder of the
crossed arm until you feel a slight
tightness in your shoulder.
(repeat other side)

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Triceps Stretch

Extending your arms overhead, push your left elbow back behind head using your opposite arm. (repeat other side)

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Quadricep Stretch

Lying on one side, pull your top leg back toward your buttocks. Hold the foot at your ankle and gently pull back to increase
intensity. (repeat other side)

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Hamstring Stretch

Lying on your back, pull one leg (bent with a "soft" knee) toward your chest and hold. Gently pull until you feel slight tightness in your hamstring. (repeat other side)

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Adductor (Inner Thigh) Stretch

Sit on the floor with your knees bent and the soles of your feet together. Hold feet at ankles and gently push downward toward the floor. Do Not Bounce!

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Abductor (Outer Thigh) Stretch

Sit on the floor and cross one leg over the other at the knee with the sole of the crossed leg on the floor. Hold the crossed leg with the opposite hand and apply light pressure as you lean into the stretch. (repeat other side)

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Calf Stretch

Stand opposite a wall or door and extend your arms forward. Lean in toward the wall with the forward leg slightly bent and back leg straight
until you feel a slight pull in your calf muscle (you should feel this in your back leg). (repeat other side)

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