Shoulder stretch

Stand straight and apply pressure on the back of your head with the right hand. Repeat the same on the opposite side. Stand straight with the shoulder relaxed. Bring the right arm across the chest parallel to the floor. Place the left hand on the upper arm and apply pressure , bringing the hand close to the body .Repeat on the left side.

Triceps stretch

Bend the right elbow and use the left arm to bring the elbow up and behind the head until a stretch is felt in the back of the upper arm. Repeat on the opposite side.

Low back stretch.

On the back with knees bent, slowly pull both knees towards chest, lifting feet off the floor, hold in stretched position.

Outer hip stretch

On the back, flex and move the right knee across the body and towards the left shoulder. Repeat on the left side.

Torso stretch

On the stomach , place hands in the push up position ,lift the upper body, keeping hips and lower body on the floor. Only attempt a pain free range. Your range will improve with regular stretching.

Adductor (inner thigh) stretch.

Legs folded and holding them with your hands move the knees as close to the floor as possible. The posture and alignment should be maintained while doing the same.

Quadriceps stretch

Using a support grasp the right leg or the ankle and move it towards the back. Repeat with the left leg.

Hamstring stretch

Lying on your back, loop a towel or a rope around one foot. Using the towel extend the leg bringing it upright at 90 degree. Repeat the same in the other leg.

Calf stretch Using wall as support place one foot behind the other, with front foot slightly bent, back and knee straight heel down lean hips forward . Repeat with other leg. This stretches the gastrocnemius. Preforming the same stretch with both legs bent stretches the soleus.