Neck Stretch

1. Sit tall or stand
2. Place right arm gently on the side of your head
3. Place the other arm out to your side
4. Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck.
5. Hold for about 30 seconds
6. Release & repeat on the opposite side

Chest Stretch

1. Stand upright
2. Interlock your fingers behind your back, near your buttocks
3. Keep your shoulder blades together and your back straight
4. Push your arms towards the ground
5. Hold for 30 seconds
6. Release

Shoulder Stretch

1. Stand upright or sit up tall on a chair or mat
2. Extend one arm out in front to shoulder height
3. Grab the extended arm with your other arm
4. Pull it towards your chest while keeping the extended arm straight
5. Hold for 30 seconds
6. Repeat for the other arm

Triceps Stretch

1. Lift your arms overhead
2. Bend your elbow, putting your left hand on your back
3. Place your right hand on your left elbow and pull until you feel a stretch
4. Hold for 30 seconds
5. Repeat for the other arm

Biceps Stretch

1. Sit on the floor with your knees bent and feet flat on the floor
2. Place your two palms flat on the floor behind you, fingers pointing away
3. Slowly slide your butt downward toward your feet until you can feel the stretch in your biceps, shoulders, and chest.
4. Hold for 30 seconds
5.  

Prayer Wrist Stretch

1. While standing, place your palms together in a praying position in front of your face
2. Have your elbows touch each other
3. With your palms pressed together, slowly spread your elbows apart.
4. Stop when you feel the stretch
5. Hold for 30 seconds
6. Repeat

Wrist Extensor Stretch

1. Extend your arm in front of you with your palm down.
2. Bend your wrist, pointing your hand toward the floor.
3. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
4. Hold for 30 seconds
5. Repeat at least 2 times
6. Repeat on the other side

Wrist Flexor Stretch

1. Extend your arm in front of you with your palm up.
2. Bend your wrist, pointing your hand toward the floor.
3. With your other hand, push your fingertips of the extended arm gently to the floor
4. Hold for 30 seconds
5. Repeat at least 2 times
6. Repeat on the other side

Oblique Stretch

1. Stand straight up with your arms down by your side, looking straight ahead
2. Reach your right arm up over your head, and your left arm down towards the ground
3. Push your right hip to the side and arc over to the left side
4. Continue to reach the arms away going for length
5. Hold for 30 seconds
6. Repeat on the opposite side.
7. Repeat the stretch on both sides

Abdominal Stretch

1. Lie down on your stomach with your palms facing the floor
2. Keep your pelvis firmly on the floor
3. Gently push your upper body up from the ground. This should make your feel some stretch in your abs.
4. Hold for 30 seconds
5. Repeat

Spinal Stretch

1. Lie down on your back
2. Extend your arms to the sides and place them on the floor
3. Keep your right leg straight
4. Pull up your left knee towards your chest
5. Tilt your knee toward your right side
6. Drop it slowly over your extended right leg
7. Keep your shoulder blades flat on the ground
8. Hold for 30 seconds
9. Repeat for the opposite side

Lower Back Stretch

1. Lie on the ground on your back
2. Bend your knees
3. Hold your shins
4. Pull your knees toward your chest.
5. Hold for 30 seconds
6. Repeat

Quadratus Lumborum (QL) Stretch

1. Sit on the ground
2. Bend both knees at 90 degrees
3. Position your left leg in front of you and your right leg behind you
4. Take your left arm extend it in front and place your palm on the ground
5. Take your right arm and slide it in between your left arm and bent left leg
6. Hold this position for 30 seconds

*Remember to breathe*

Hip Flexor Stretch (Standing)

1. Stand with your feet hip-width apart
2. Take a step forward with one leg
3. Bend your front knee
4. Place your hands on your hips
5. Push the heel of your back foot to the ground
6. Hold for 30 seconds
7. Repeat on the opposite leg

Hip Flexor Stretch (Kneeling)

1. Kneel on a mat with both knees
2. Place one foot forward so that you have a 90-degree angle at the hip and knee
3. Place your hands on the front knee for support (if needed)
4. Keep your torso upright
5. Slowly lean forward until you feel a comfortable stretch through the groin and top of the thigh (rear leg)
6. Move slowly back and forth 5-10 times or maintain a hold for 30 seconds
7. Push your pelvis forward for a deeper stretch
8. Repeat on the opposite leg

Glute Stretch

1. Sit tall on the ground with both knees bent and both feet on the floor
2. Lift your right leg and cross it over your bent left thigh
3. Pull both legs inwards toward your abdomen
4. Hold this position for 30 seconds
5. Repeat with the other leg

Standing Quadriceps Stretch

1. Stand tall while maintaining a straight posture
2. With your left hand, grab a pole, wall, or anything to help balance
3. With your right hand, grab your right foot and pull up your heel towards your buttocks
4. Keep your knees close together while doing this
5. Push your hip forward
6. Hold for 30 seconds
7. Repeat for the other side

Advanced: Don’t hold onto anything

Sitting Hamstring Stretch

1. Sit on the floor with your right leg extended straight in front of you
2. Bend your left leg 90 degrees placing your foot on your right leg inner thigh
3. Reach forward with your right hand, and touch your right toes
4. Hold for 30 seconds
5. Repeat for the opposite leg.
6. If you’re unable to reach your toes, hold your shin instead. Each time you perform the stretch try to get a little more length
7. Standing Hamstring Stretch
8. Stand with your feet shoulder-width apart
9. Place your left heel on the ground slightly in front of you
10. Place your arms palms up in front of you
11. Hinge at your hip framing your foot and letting your straight arms move toward the ground
12. Lift up at the waist, raising your arms
13. Repeat on the other side