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Step 1
Stretch your arm as you hold a bar with your hand.
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Step 2
Keep your body upright, rotate and gradually pull the body away from the bar while stretching the arm.
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Step 3
Stay with the stretch to the point where you notice a complete stretch through the chest, shoulders, and biceps.
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Step 4
Maintain this stretch for 30 to 60 seconds and then repeat with the other arm.
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Step 5
Repeat each side three times.
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Step 1
Reach up and grasp both hands on a chin-up bar.
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Step 2
Hang until your grip gives up.
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Step 3
Notice the stretch all the way through the whole upper body.
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Step 4
Perform this stretch many times in many different ways, as overhand, underhand, narrow or wide.
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Step 1
Locate a seated leg curl or leg extension machine. Place the pin at the bottom weight, so the weight pin holds the full stack of weights to prevent the weights from moving while doing this exercise.
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Step 2
Stand near the foot roller pad and align the roller pad slightly lower than the length of the buttocks.
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Step 3
Set the foot over the roller pad.
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Step 4
Bend back slowly as if leaning down until a noticeable stretch through the quads.
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Step 5
Maintain the stretch for 30 to 60 seconds.
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Step 6
Repeat the same procedure on the other leg.
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Step 7
Perform this stretch three times on each leg.
