1. Quad Stretch: Grab your foot, pull it back, and stretch the front of your upper leg.
2. Hamstring/Back Stretch: Fold forward at the waist, touch your toes if you can, and relax everything from the waist up.
3. Standing Side Stretch: Extend your arms straight up over your head and bend side to side without rotating.
4. Standing Hamstring Stretch: Put one foot straight forward with your other leg bent. Bend forward at the waist, resting your hands on your forward leg, and lean forward until you feel it in your butt.
5. Sitting Hamstring Stretch: Sit with your legs straight out in front of you and reach for your toes. (Alternatively, place the bottom of one foot on the inside of the other leg and reach for the leg that’s still extended.)
6. Shoulder Stretch: Hold one arm straight out, grab the outside of it with your other arm, and pull it towards your chest. (Drop your shoulder if you don’t feel a stretch.)
7. Triceps Stretch: Put one arm over your head, bend your elbow, grab that elbow with your other hand, and pull it in and back until you feel a stretch.
8. Neck/Trap Stretch: With your arms behind your back, grab one wrist with the other. Looking straight ahead, tilt your head to one side (ear towards shoulder) and hold for 15 seconds. Then, from that position, rotate down as if you are trying to look at your shoulder and hold for 15 seconds. Finally, from that position, raise your head as if you are looking directly to that side (you may need to tilt slightly back to feel a stretch) and hold for 15 seconds.
9. Standing IT Band Stretch: Put your left leg behind your right leg and your left arm over your head. Lean to the right without twisting or leaning forward or back, hold for 30 seconds, and switch sides.
10. Calf Stretch: Put your foot about 4 inches away from a wall and lean forward as if you are pressing your knee towards the wall. You don’t have to touch the wall, and you can move farther away if needed. (A fence post or anything else can also work.)