Arm Circles
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Hold your arms straight out. Draw a circle about one foot across with both hands at once. Repeat five times in each direction.





Side Stretch
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Stand with your feet 18 inches apart, hips centered. Raise one hand, plam upward, fingers pointing inward. Stand straight, or bend just a few inches. Feel the stretch in your side. Repeat with the other arm raised.

 

Shoulder Stretch
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Raise one arm straight overhead. Bend the elbow of the raised arm letting the hand drop behind the head. With other hand, grasp elbow and pull it towards the head until a moderate stretch is felt. Hold for about 10 seconds.




Soleus Stretch
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Stand facing a wall and use your hands to support you. Have one foot slightly behind the other. Bend both knees, keep your heels on the ground, and put a little more weight on your back leg. Make sure your foot is facing straight ahead and not turned out. Feel the stretch deep in the calf muscle. Hold the stretch for 30 seconds and repeat on each side.

Modified Hurdler Stretch
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Sit with one leg extended and slide the other heel towards you until it touches the inner side of the extended leg’s thigh. Keeping you back straight, lean over the extended leg and reach for the toes. Stop when a moderate stretch is felt and hold for about 10-30 seconds. You should feel the stretch in the hamstring of your extended leg.





Sitting Hamstring Stretch
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Sit with your feet at a comfortable distance apart. Slowly lean forward from your hips, with your feet upright, keeping your hands out in front of you for balance and stability.