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Step 1
The first stretch begins with your feet together. Tuck your chin to your chest and slowly roll your body down toward the floor and attempt to touch your toes. With your head still on your chest reach for your toes and hold this hamstring stretch for a minimum of 30 seconds. After 30 seconds slowly roll your body up to the starting position. Repeat this stretch 2 to 3 times.
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Step 2
Begin with your feet together and pull your right foot up behind you, holding your foot or ankle with your right hand. It is optional to use the left hand to hold a stable object or put directly out to your side. Make sure your knee is pointing to the ground and your stomach is pulled into your spine. This quad stretch will be most effective after 30 seconds. Repeat on other leg 2 to 3 times.
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Step 3
Begin lying flat on your stomach with your hands directly next to your body on the outside of your chest. Slowly push your upper body up to the sky pushing your shoulders down the entire time. This ab stretch is essential for this workout routing because the majority of the focus is on your core muscles. This stretch should be slow and you should continue to breathe deep breaths.
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Step 4
Start near a stable wall or poll and place your right toes on the stable object. Keep your right leg entirely straight and lean your body beginning with your hips into the wall. Hold this stretch for 30 seconds and repeat 2 to 3 times. This calf stretch is not only good for this exercise routine, but as an everyday stretch too. Stretching the calf muscles will help to alleviate lower back pain and tightness in any part of your leg.
