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Calf Stretch
	Calf Muscle   Extend your arms towards the wall and lean forward to feel the stretch. Keep your following heal on the floor. Hold for 20-30 seconds.

Quadriceps Stretch
	Quadriceps   Bend your left leg pulling your left heel toward your buttocks. Grab your left foot and slightly pull your foot toward your buttocks. Balance by using a wall or peice of stationary equipment. Hold for 20-30 seconds and switch over to the right hamstring.

Standing Hamstring Stretch
	Hamstring Muscles   Stand in front of a bench or chair. Lean forward, raise one leg, and rest it at a comfortable level. Balance on your planted leg, and slowly lean forward, keeping your hips square and level. Extend your arms toward your ankles. Hold for 15 seconds then rotate your foot inward and hold for 15 seconds. Now rotate your foot outward and hold for 15 seconds.

Groin Stretch
	Adductor Muscles   Sit with soles together and heels pulled in toward your buttocks. Place your hands near each ankle. Bend forward at the hips, slightly pressing knees toward the floor with your elbows. Hold stretch for 20-30 seconds.

Hip Stretch
	Hip   Sit on the floor with your legs extended in front of you. Cross your right foot over your left leg., bending your right knee. Place your left elbow on the outside of your bent knee and slowly look over your bent leg to your right shoulder. Keep your right arm on the floor behind your hips for stability. Apply pressure to your knee with your elbow. Hold for 20-30 seconds then, repeat the stretch on your other side.

Oblique Stretch
	Obliques   Lie on your side with your bottom leg extended and the opposite leg flexed over it to stabilize your body. Exhale and push up to a resting position on the side of your hip, placing your arm directly under your shoulder, bearing weight on your extended arm and hand. Feel the stretch in your side and hips, hold for 20 seconds.

Abdominal Stretch
	Abdominals   Lie face down on the floor with your body fully extended. Place your palms on the floor by your hips with your fingers pointing forward. Exhale and slowly raise your upper body by extending your arms while contracting your glutes.

Lower Back Stretch
	Lower Back   Lie on your back, flex your knees, grasp behind your thigh. Pull your knees towards your chest and shoulders.

Shoulder Stretch
	Shoulder Muscles   Stand and reach your arms back behind you with your hands clasped. Lift your arms up through your shoulders, as far as you can. Hold for about 10 seconds. Note: if you cannot clasp your hands together have a partner push them as close as they will go while lifting up.

Chest Stretch
	Chest Muscles   Stand in front of a doorway holding on to the door frame with each hand at shoulder height. Take one step in with your arms slightly bent. Slowly lean forward, do not arch your back. Hold the stretch for 20-30 seconds.

Side Neck Stretch
	Side Neck   Stand with your feet shoulder width apart. Place your hand on the left side of your head and gently pull your head to your right shoulder. Repeat on the other side.

Posterior Neck Stretch
	Posterior Neck   Sit on a bench or stand on the ground. With both hands, gently pull your head down toward your chest.