Hamstring and lower back

Sit with one leg bent at the knee and the other stretched out in front of you
Place your hands on either side of the straight leg
Try to bend the elbows and bend the body and ease the body forward
Bend at the hips and maintain you lordosis (natural hollow of the back)
The stretch should be felt along the back of the straight leg

Quadriceps

Stand on one leg, bend the other leg to the buttocks holding your ankle with your hand
do not arch your back, but maintain the lordosis
The stretch should be felt at the front of the thigh of the bent leg

Hip Flexors

Stand with one leg a fair distance in front of the other
Lean forward onto that leg so that your ankle and knee are at a 90/90 degree angle
Lean forward at the hips and maintain the lordosis
The stretch should be felt at the front of the hip of the straight leg

Calf

Stand facing a supportive surface a slight distance away.
With one leg bent at the hip, knee and ankle, stretch the other leg out behind you keeping the heel on the ground
The stretch should be felt in the calf muscle of the outstretched leg
Maintain the position and bend the knee slightly to stretch the Achilles tendon

Gluteal muscle

Lie on your back with your arms stretched out
Pull your left leg across the body using your right hand
Keep your back on the floor
The stretch should be felt in the buttock region of the right leg

Triceps

Stand tall with a good posture, bend your knees slightly and tilt your pelvis under
Pull your arm above your head with your opposite hand keeping your elbow bent
You will feel the stretch along the side of your trunk

Neck and shoulder

Standing tall, lean your head sideways
Pull you right hand down behind your back with your left hand
You should feel the stretch along the side of your neck and shoulder

 

Pectorals

In the standing position, bend your knees slightly and tilt your pelvis under
Clasp your hands behind your and straighten your elbows
Do not arch your spine
The stretch is felt in the front of the chest on both sides

Latisimus dorsi

Stand with your feet shoulder width apart keeping your knees slightly bent
Clasp your hands above your head and lean your body to one side
You should feel the stretch along the side of your trunk

Shoulder and upper back

Stand tall, do not arch your back
Bend your elbow and pull your arm across your body with the opposite hand
This stretch should be felt at the back of the shoulder and in your upper back