Stretching exercises for flexibility and recovery

1. Position yourself on the floor on your hands and knees.
2. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
3. Hold for 15 seconds.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. Get on your hands and knees, walk your hands in front of you.
2. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
3. Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
2. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
2. Loop a belt, band, or rope over the ball of your foot. This will be your starting position.
3. Pull on the belt to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds, and repeat with the other leg.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.
2. Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)
2. Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. Lie down on your back and pull both knees up to your chest.
2. Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
3. Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. From a lying position, bend your knees and keep your feet on the floor.
2. Place your ankle of one foot on your opposite knee.
3. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. Reach your left arm across your body and hold it straight.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. Stand facing a wall from several feet away. Stagger your stance, placing one foot forward.
2. Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line.
3. Attempt to keep your heel on the ground. Hold for 10-20 seconds and then switch sides.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. Take a slightly wider than hip distance stance with your knees slightly bent.
2. Place your right hand on your right hip to support the spine.
3. Raise your left arm in a vertical line and place your left hand behind your head. Keep it there as you incline your torso to the right.
4. Keep your weight evenly distributed between both legs (don't lean into your left hip). Switch sides.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. Start with your shoulders relaxed, gently tilt your head towards your shoulder.
2. Assist stretch with a gentle pull on the side of the head.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.

1. Sit upright on a chair.
2. Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
3. Hold for 10 seconds, and repeat for your other side.

How much: Hold for 20 to 30 seconds. Repeat twice on each side. Do not bounce.