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Step 1
Stretch your legs and torso. Sit on the floor, spreading your legs into a wide V shape. Lift your right arm over your head, while you slowly bring your right ear down to your left thigh or knee. Hold this stretch for 20 to 30 seconds. Repeat on the right side, and then bring your entire torso down so that your nose touches the floor in between your legs. If you can't go all the way for this or any of the other stretches, don't force yourself. Simply do as much as you can. Your body gradually will be able to do more as your muscles stretch further.
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Step 2
Stand up. Take a big step with your right leg, bending at the knee to enter a lunge. Move your upper body a bit forward to stretch your thigh, keeping your back leg straight. You can place your hands on the floor by your front foot to take the stretch a bit deeper. Repeat with the other leg, holding the stretch for up to 30 seconds.
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Step 3
Return to a standing position and stretch your shoulders. Begin rolling your shoulders forward for 8 rotations. Reverse the rolling motion, repeating 8 times. Put both arms out to the side and roll your arms forward 8 to 10 times in a small circular motion. Reverse the direction and repeat the shoulder stretch.
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Step 4
Pull your right arm across your chest. Grasp your right bicep with your left hand and hold stretch for up to 30 seconds. Repeat the same stretch with the other arm. Put your right arm straight in the air and keep it near your right ear. Bend your right arm at the elbow until your right hand is behind your back. Grab your right elbow with your left hand and gently tug. Hold the stretch for 30 seconds, repeating on the other side when done.
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Step 5
Continue standing and bend at the waist. Slowly lower your upper body until your hands touch or skim the floor. Arch your back and roll up, slowly tightening your abdomen. Stretch your back and torso. Repeat this 5 times to finish your stretching.
