Calf Stretch -- Start with both feet flat on the floor staggering your feet one foot in front of the other keeping the back foot flat on the ground. Lean forward by bending your front knee, keeping your back straight until you feel a slight pull on your calf muscle. Hold this position for approximately 15 seconds.  When completed switch legs.

Quadriceps Stretch -- Bring your foot behind you and holding the top of your foot with your hand pull it towards your gluteus maximus.  Stand straight, tilting your hips slightly forward until you feel a slight pull on your thigh muscle. Hold this position for approximately 15 seconds.  When completed switch legs.

Butterfly Stretch -- Sit with the soles of your feet together elbows or hands resting on the knees.  Contract the muscles on the inside of your thighs pulling up as you resist the arms pushing down.  Lean your body forward and push down on your knees with your arms to stretch the thighs. Hold this position for approximately 15 seconds. 

Hamstring Stretch- Start in a seated position with your legs straight out in front of you and your knees flat.  Putting your hands out in front of you slowly moving towards your toes until you feel a slight pull on your hamstring muscle. Hold this position for approximately 15 seconds.

Chest Stretch -- From a standing position, interlace your fingers behind your back.  Slowly turned your elbows inward, while straightening your arms, stretching your shoulders, arms, and chest. Hold this position for approximately 15 seconds.  If that is fairly easy, lift your arms up behind you until you feel the stretch in your arms, shoulders, and chest. Hold this position for approximately 15 seconds.

Back Stretch -- From a standing position, interlace your fingers out in front of you at shoulder height.  Turned palms outward to extend your arms, pushing out with your hands.  You should feel the stretch in your shoulders, middle of your upper back, arms, hands, fingers, and wrist. Hold this position for approximately 15 seconds.

Shoulder Stretch -- Standing or sitting, stretch your shoulder at the middle of your upper back by gently pulling your elbow across your chest towards the opposite shoulder.  Keep your shoulders level with each other and down.  Hold this position for approximately 15 seconds. When completed switch arms.

Neck Stretch -- take your hand and position it on the top of your head slightly above your opposite ear gently pull your head down to your shoulders while looking forward. Hold this position for approximately 15 seconds.  When completed switch sides.