1. Chest

• a. Clasp both hands behind the back
• b. Stick chest out
• c. Pull hands behind and hold for 10-30 seconds

2. Back

• a. Clasp both hands in front of body
• b. Round back
• c. Pull hands together in front reaching and holding for 10-30 seconds

3. Shoulders

• a. Reach straightened arm across chest
• b. Use other hand to pull the stretch further
• c. Hold for 10-30 seconds

Lower Body

1. Quadriceps (Front of Upper Legs)

• a. Bend one leg
• b. Grab foot with same side hand
• c. Make sure that knee is in-line with other knee
• d. Hold for 10-30 seconds

2. Hamstrings (Back of Upper Legs)

• a. Put one leg out in front, bend other leg
• b. Bend at waist slightly until stretch is felt
• c. Hold for 10-30 seconds

3. Hip Flexors (Front of Hip)

• a. Step one foot in front of the other
• b. Drop the back leg down and lean hip forward slightly
• c. Hold for 10-30 seconds

4. Calf (Back of Lower Leg)

• a. Step one foot in front of the other
• b. Drop the back leg down and bend forward
• c. Hold for 10-30 seconds