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Step 1
Stand up straight, with your shoulders back and down. Reach overhead with one hand and then the other. Reach as high as you can to get a good stretch.
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Step 2
Roll your neck to one side and hold. Then roll the neck forward and hold and then to the other side. Repeat at least five times.
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Step 3
Bring your shoulders up to your ears and hold. Relax your shoulders and repeat. Circle your shoulders back, starting with small rotations. Reverse forward and then alternate one shoulder at a time. Add the arms to your rotation, swinging your arms like a windmill and focusing on the range of motion.
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Step 4
Stand straight with knees slightly bent. Extend your arms straight out to the side and press back. Keep your shoulders relaxed. Put your arms behind your back and clasp your hand together. Extend your arms and feel the stretch.
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Step 5
With feet hip distance apart and arms overhead, bend gently to one side at the waist until you feel a stretch. Hold for 10 seconds. Switch to other side and repeat.
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Step 1
Lie down on your back. Bend one leg at the knee and hold your ankle with your hand. Relax the leg and hold the stretch. This stretches the thigh. Repeat with the other leg.
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Step 2
Stand against the wall or a chair with arms out and legs at a 45-degree angle. Bend one leg and place it in front of the other leg. Press one ankle up and then alternate. Hold for 30 seconds.
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Step 3
Sit on the floor with your legs in front of you. Bend forward and reach for your toes. Hold for 30 seconds. Then spread your legs; reach to one side and touch one flexed foot, then the other.
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Step 4
Lie on your back and pull one leg to your chest to get a stretch for your back. Keep you lower back pressed to the floor. Hold for 30 seconds, then alternate legs. Pull both legs to chest and hold. Slightly rock side to side.
