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The following instructions provide a comprehensive series of stretches you can use to improve your flexibility and aid in your warm-up and cool-down.

Neck

Neck Stretch

While sitting or standing with your head in its normal upright position, slowly tilt it to the right until tension is felt on the left side of your neck. Hold that tension for 10 to 30 seconds and then return your head to the upright position. Repeat to the left side, and then toward the front. Always return to the upright position before moving on.

Shoulders

Reach to the Sky

Stand with feet shoulder-width apart. Raise both arms overhead so that your hands are intertwined, palms facing. Hold for 10 to 30 seconds and relax.

Reach Back

Stand with feet shoulder-width apart and hold your arms out to the sides with thumbs pointing down. Slowly move both arms back until you feel tension. Hold for 10 to 30 seconds and relax.

Arm Circles

Stand with feet shoulder-width apart and hold arms straight out to the side with your palms facing up. Start moving your arms slowly in small circles and gradually make larger and larger circles. Come back to the starting position and reverse the direction of your arm swing.

Trunk

Side Bend

Stand with feet shoulder-width apart and place your hands on your waist. Slowly bend to the right side until you feel tension. Hold for 10 to 30 seconds and relax. Repeat on the other side.

Sit and Twist

Sit on a mat with your left leg straight in front of you. Bend your right leg and cross it over your left leg so that your right foot is alongside your left knee. Bring your left elbow across your body and place it on the outside of your right thigh near the knee. Slowly twist your body as you look over your right shoulder. Your left elbow should be exerting pressure against your right thigh. Hold the stretch for 10 to 30 seconds, relax, and repeat for the other side.

Knee to Chest

Lie on your back on a mat with your legs straight. Bend your left knee and bring it up toward your chest. Grasp the underside of your thigh and slowly pull your thigh to your chest. Hold for 10 to 30 seconds. Release, and repeat with the right leg.

Groin

Groin Stretch

Sit on a mat with your knees bent. Put the soles of your feet (or shoes) together and hold onto your ankles. Place your elbows on the inner sides of your knees and slowly apply downward pressure until you feel tension. Hold for 10 to 30 seconds and repeat.

Legs

Lying Quad Stretch

Lie on your stomach and grasp your right ankle with your right hand. Slowly bring it up until you feel tension on the front side of your thigh. Hold for 10 to 30 seconds and repeat with the left leg.

Hamstring Stretch

While standing, raise your right foot onto a table, bench, or chair so that your leg is almost parallel to the floor. Slowly move your hands along your right leg toward your ankle until you feel tension on the underside of the thigh. Hold the tension for 10 to 30 seconds and relax. Repeat for the other leg.

Achilles Stretch

Stand facing a wall with your left foot close to the wall and your left knee bent. With your right leg straight, slowly lean toward the wall, keeping your right heel flat on the ground. Hold for 10 to 30 seconds and relax. Repeat for the left leg.

Abdomen

Curl-up

The best type of exercise for the abdominal region is a slow curl-up with knees bent and feet flat but not held. The curl-up is the first part of a sit-up, but instead of coming all the way up to a sitting position, you stop at what is called the ''sticking point." This is the point in the sit-up at which it would require additional effortmore muscle involvementto come all the way up. Your abdominal muscles do the work during the curl-up stage, but you have to use additional muscles to go from the sticking point all the way up to a sit-up. Since we are most interested in working the abdominal muscles, a curl-up is the recommended exercise, unless it causes increased back pain. Do curl-ups slowly and increase the number done gradually over time until you can do a total of 30 to 40 each day.

Diagonal Curl

To strengthen different parts of the abdominal muscles than those developed with the curl-up, alternate the diagonal curl to the left and to the right.

Pelvic Tilt

Lie on your back with knees bent, feet flat on the floor, and arms at your sides. Flatten the small of your back against the floor (which will cause your hips to tilt upward). Hold.

Low Back

Hyperextension

Most low back stretches involve flexion of the back (moving forward). Some extension (moving backward) and slight hyperextension is recommended for most people. If you already have a back problem or you experience pain with hyperextension, seek medical advice. For most people, some hyperextension is recommended, but don't go as far as you can backward in the hyperextension.

Modified Hurdler's Stretch

Whenever possible, do static stretching exercises sitting or lying down rather than standing. For example, it is better to sit with one leg out and the other flexed and stretch toward one's toes on the extended leg, as in the hurdler's stretch, than to do a standing toe touch.

Back Extension

Slowly bend your body back at the waist as far as you can. If you experience any pain during this exercise, you should stop immediately. If the pain continues after you have stopped or if it reoccurs when you exercise again, inform your physician.

Knee-to-Chest Flexion

Bring your knees up toward your chest and hold, keeping your back flat on the floor.

Trunk Flexion

Slowly bend forward and hold for 2030 seconds.

Back Flexibility

Kneel on all fours and raise first one arm and then the other arm. Next, raise one leg and then the other leg. Finally, raise the arm and leg from opposite sides and then repeat with the other arm and leg. Do all movements slowly and hold for a few seconds.

Trunk Arch

On your hands and knees, tuck in your chin and arch your back. Slowly sit back on your heels, letting your shoulders drop to the floor. Hold.

Cat and Camel

On your hands and knees with your head parallel to the floor, arch your back and then let it slowly sag toward the floor. Try to keep your arms straight.