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1.       Hamstring stretch: sit on the floor with your legs straight in front of you and reach for your toes without bending your knees.

2.     Butterfly stretch (groin): sit on the floor with your knees pointed away from each other and the bottom of your feet touching and pulled back as close your groin as possible.

3.     Hamstring/inner thigh stretch: sit on the floor with one leg extended straight in front of you and the other leg in the butterfly position.  Stretch both towards your straight leg and over your bent leg.

4.     Iliotibial band and hip flexor stretch: sit on the end of a chair or bench, pull one foot up and put it on the opposite knee with your leg bent outwards.  Lean forward and you will feel this stretch at the upper hip on the bent leg.  This stretch is for your knees.

5.     Groin and hamstring stretch: sit on the floor with your legs straight pushed is far apart from each other’s possible.  Lean to the left, then forward, then right.

6.     Calf stretch: put the ball of your foot on an elevated surface like a calf raise machine and let your heel stretch down as low as possible putting all your weight on that foot.  Repeat for the other side.  This stretch will prevent shin splints.

The upper body stretches:

1.      Pectoral stretch: put your hand on a wall or post lateral to your body at head level.  Keep a slight bend in the arm, turn your torso away from your hand.  You should feel this stretch in your chest on that side.  Your body position is similar to that of doing dumbbell flyes, only with one arm at a time.

2.      Shoulder stretches: a) Hold one arm straight out in front on your body, wrap the other arm around the outside, and pull that arm towards the opposite shoulder. Keep your arm straight.  This stretches the rear and side deltoid. b) Put both hands behind your back, lock your fingers together, and pull your shoulders and scapulae back and down.  This stretches the side and front deltoid.

3.      Upper back stretch: Stand close to a stable pole or apparatus that you can hold onto, hold it in both hands, and lean your body away from it, leaning towards one side to stretch one side of the back and then turning to stretch the other side.

4.     Bicep stretch:  Same as chest stretch, only you can place your hand lower and keep your arm straight.

5.     Triceps stretch:  Hold a towel in one hand and bring your arm over your head with your arm bent so it is behind your head.  With your other hand, reach around your back to grab the other end of the towel, and pull with your bottom hand, stretching the arm over the head.  Let your elbow bend as far as possible.  Switch for other arm.

6.     Abdominal stretch:  Lie on the floor face down, put your hands together under your chest, and push your upper body, but not lower body, up off the floor.  Do this one extra slowly and carefully.

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