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Step 1
Lace your fingers behind your back and let them rest on your buttocks. Stand up straight with your chest raised and slowly raise your arms behind your back to stretch your shoulders and chest.
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Step 2
Hold tightly onto a pool ladder or another fixed object with both hands hip length apart. Lean back until your back is parallel with the ground. Drop your head down below your arms to stretch your upper back muscles.
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Step 3
Raise one arm straight up in the air, bend your elbow and reach your hand down the center of your back to stretch your triceps. Repeat with the other arm.
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Step 4
Sit on the floor with one leg extended straight and the other bent with your foot resting near your extended leg's inner thigh. Bend forward and allow your body weight to stretch the hamstring. Switch legs.
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Step 5
Loosen your hip adductors by sitting on the floor with the bottoms of your feet together. Grab your feet with your hands and pull them in toward your body. Bend forward, pressing down on your knees with your elbows.
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Step 6
Stand on your left foot and bend your right leg so your foot is near your buttocks. To stretch your shins, grab the toes on your right foot with your right hand while holding onto a sturdy chair or wall with your left hand. Pull your right leg up behind you while keeping your body upright. Repeat with the left leg.
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Step 7
Position yourself on your left foot and bend your right leg so your foot is near your buttocks. To stretch your quadriceps, grab your right shin with your right hand while holding onto a sturdy chair or wall with your left hand. Pull your right leg up behind you while keeping your body upright. Repeat with the left leg.
