Stretch 3. To stretch the upper hamstrings and hip, hold on to the outside of your ankle with one hand, with your other hand and forearm around your bent knee. Gently pull the let as one unit toward your chest until you feel an easy stretch in the back of the upper leg. You may want to do this stretch while you rest your back against something for support. Hold for 15-20 seconds. Make sure the leg is pulled as one unit so that no stress is left in the knee. Do both legs.

Stretch 4. Lie on your left side and rest the side of your head in the palm of your left hand. Hold the top of your right foot with your right hand between the toes and ankle joint. Gently pull back on the foot and hold for 5-15 seconds.

Stretch 5. Lie on your left side and rest the side of your head in the palm of your left hand. Hold the top of your right foot with your right hand between the toes and ankle joint. Lift up your right knee and foot as hold with your right hand foe 5-15 seconds. Repeat the previous stretch and this stretch with your left leg.

Stretch 6. Sitting, straighten your right leg, the sole of your left foot resting next to the inside of your straightened leg. Lean slightly forward from the hips and stretch the hamstrings of your right leg. Find an easy stretch and relax. If you can't touch your toes comfortably, use a towel to help you stretch. Hold for 50 seconds. Do not lock the knee. Your right quadriceps should be soft and relaxed during the stretch. Keep your right foot upright with the ankle and toes relaxed. Repeat for the other side.

Stretch 7. Put the sides of your feet together with your heels a comfortable distance in front of your groin. With your hands around your feet, slowly contract your abdominals to assist you in flexing forward until you feel an easy stretch in the groin. Make your movement forward by bending from the hips and not from the shoulders. If possible, keep your elbows on the outside of your lower legs for greater stability during the stretch. Hold a comfortable stretch for 20-30 seconds.

Stretch 8. With your right leg straight put your left foot flat on the ground on the other side of your right knee. Reach over your left leg with your right arm so that your elbow is on the outside of your left leg. With your left hand resting on the ground behind you, slowly turn your head to look over your left shoulder, and at the same time, turn your upper body (but not your hips) toward your left hand and arm. Be sure to bend your right elbow and to gently push it against your bent leg. This will help create and stabilize the stretch. Hold for 5-15 seconds per each side. This stretches the outside of your upper leg and lower back.

Stretch 9. Stretch diagonally. Point the toes of your left foot as you extend your right arm. Stretch as far as is comfortable. Hold 5 seconds, then relax. Repeat, stretching the right leg and the left arm.

Stretch 10. Interlace your fingers behind your head and rest your arms on the mat. Using the power of your arms, slowly bring your head, neck, and shoulders forward until you feel a slight stretch. Hold an easy stretch for 5 seconds. Repeat three times. Do not overstretch.

Stretch 11. Next, straighten both legs and relax, then pull your left leg toward your chest. For this stretch, keep the back of your head on the mat, if possible, but don't strain. Hold an easy stretch for 30 seconds. Repeat, pulling your right leg toward your chest.

Stretch 12. Bend your leg and, with your opposite hand, pull that bent leg up and over your other leg as shown above. Turn your head to look toward the hand of the arm that is straight (head should be resting on the floor). Make sure the back of your shoulders are kept flat on the floor. Now, using your hand on your thigh (resting just above the knee), pull your bent leg down toward the floor until you get the right stretch feeling in your lower back and side of hip. Keep feet and ankles relaxed. Hold a comfortable stretch for 30 seconds, each side. After finishing this stretch, repeat Stretch 7.

Stretch 13. Interlace your fingers above your head. With your palms facing upward, push your arms slightly back and up. Feel the stretch in arms, shoulders and upper back. Hold stretch for 15 seconds. Do not hold your breath. This stretch is good to do anywhere, anytime.

Stretch 14. A stretch for the arms, shoulders and back. Hold onto something in front of you. With your hands shoulder width apart on this support, relax, keeping your arms straight and your chest moving downward, and your feet remaining directly under your hips. Keep your knees slightly bent (one inch). Hold this stretch for 30 seconds. This is a good stretch to do anywhere, at anytime. (Remember to always bend your knees when coming out of this stretch).

Stretch 15. To stretch your calf, stand a little ways from a solid support and lean on it with your forearms, your head resting on your hands. Bend one leg and place your foot on the ground in front of you leaving the other leg straight, behind you. Slowly move your hips forward until you feel a stretch in the calf on your straight leg. Be sure to keep the heel of the foot of the straight leg on the ground and your toes pointed straight ahead. Hold an easy stretch for 30 seconds. Do not bounce.

Stretch 16. Opposite hand to opposite foot - quads and knee stretch. Hold top of left foot (from inside of foot) with right hand and gently pull, heel moving toward buttocks. The knee bends at a natural angle in this position and creates a good stretch in knee and quads. Hold for 15-20 seconds. Do both legs. Breath deeply.

Stretch 17. With your feet shoulder width apart and pointed out to about a 15 degree angle, heels on the ground, bend your knees and squat down. If you have trouble staying in this position, hold onto something for support. It is a great stretch for your ankles, Achilles tendons, groin, lower back and hips. Hold stretch for 20-30 seconds. Be careful if you have had any knee problems. If pain is present discontinue this stretch.

Stretch 19. With arms overhead, hold the elbow of one arm with the hand of the other arm. Keeping knees slightly bent (1 inch), gently pull your elbow behind your head as you bend from your hips to the side. Hold an easy stretch for 10 seconds. Do both sides. Keeping your knees slightly bent will give you better balance.

Stretch 20. Shoulder Shrug. Raise the top of your shoulders toward your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3-5 seconds, then relax your shoulders downward into their normal position. Do this 2-3 times. Good to use at the first signs of tightness or tension in the shoulder and neck area.

Stretch 21. As shown in the drawing above, move one leg forward until the knee of the forward leg is directly over the ankle. Your other knee should be resting on the floor. Now without changing the position of the knee on the floor or the forward foot, lower the front of your hip downward to create an easy stretch. This stretch should be felt in front of the hip and possibly in your hamstrings and groin. This will help relieve tension in the lower back. Hold the stretch for 20-30 seconds. Repeat for other leg.

Stretch 22. With legs bent under you, reach forward with one arm and grab the end of a mat, carpet or anything you can hold onto. If you can't grab onto something, just pull back with your arm straight while pressing down slightly with your hand. (Do likewise pulling on the end of the mat). Hold stretch for 20 seconds. Stretch each side. Don't strain. You should feel the stretch in your shoulder, arms, sides, upper back, or even in your lower back.

Stretch 23. Relax with your knees bent and the soles of your feet together. This comfortable position will stretch your groin. Hold this stretch for 30 seconds. After completing this stretch, repeat Stretch 10.

Stretch 24. Shoulder Blade Pinch. From the bent-knee position pull your shoulder blades together to create tension in the upper back area. (As you do this your chest should move upward). Hold this controlled tension for 4-5 seconds, then relax and gently pull your head forward as shown Stretch 10. This will help release tension and allow the neck to be stretch effectively. After completing this stretch, repeat Stretch 11.

Stretch 25. From a bent knee position, interlace your fingers behind your head and tilt the left leg over the right leg. From here, use your left leg to pull your right leg toward the floor until you feel a stretch along the side of your hip and lower back. Stretch and relax. Keep upper back, shoulders and elbows flat on the floor. The idea is not to touch the floor with your right knee but to stretch within your limits. Hold for 20-30 seconds. Repeat stretch for other side.

Stretch 26. Straighten out your arms and legs. Point your fingers and toes as you stretch as far as you can. Stretch and then relax. This is a good stretch for the entire body. Hold for 5 seconds.

Stretch 27. Lie on your back, lift your leg toward a 90 degree angle at the thigh joint. Keep the low back flat against the floor during the stretch. Hold stretch for 15-20 seconds. Repeat for other legs.

Stretch 28. With your thumbs, massage up and down the longitudinal arch of your foot. Use circular motions with a good amount of pressure to listen tissues. Do both feet. Always massage your feet for 2-3 minutes before and after activity or after sitting or standing for long periods of time. This will reduce unwanted tension and keep the feet and legs feeling good.

Stretch 29. Elevate your feet. It is great for circulation and revitalization of tired legs and mind. Your lower back should be flat and not arched or off the floor. Do not elevate your feet for too long in the beginning. Gradually increase the time (1-5 minutes, or longer).