Upper body stretches
Stand with your feet shoulder width apart. Do 8-10 of each movement (except for #5).

1. Arm slices

Horizontal: Cross your arms in front of you and then extend them fully to your sides, slicing through the air like knifehand strikes. Then cross the arms again and repeat.

Diagonal: Cross your arms with your right arm on top. Then extend the arms to the side, with the right arm slicing downward at about a 45⁰ angle while the left arm slices upward at the same angle. After 8-10 of these, repeat on the other side by beginning with the left arm crossed on top so that the left arm slices downward and the right slices upward.

2. Make large, relaxed forward circles with your arms. Then make large backward circles.

3. Twist your torso from side to side by using your right arm to reach to the left and then using your left arm to reach to the right

4. With your hands on your hips, do large hip rotations in each direction. Keep your head from moving, so that the rotation is all done at the hip level.

5. Reach straight up and interlock your fingers. Then bend toward the right so that you feel a stretch along your left side (the "lats"). Hold for 20-30 seconds. Then do the same thing toward the left, stretching the right side. Hold for 20-30 seconds. Repeat 2-3 times.

Leg stretches
Hold each position for 20-30 seconds. Repeat each position 2-3 times before moving on to the next position.

1. Stand on your left leg, with your right leg bent so that the right foot is behind you. Grab your right foot with your right hand. Pull the right knee up and back, stretching the front of your right thigh (quadriceps). Then repeat with the left leg.

2. Put your feet together and bend down. Relax and let your hands reach toward your toes as low as they will go. Keep your legs straight.

3. Twist to your right and hold. Twist to your left and hold.

4. Return to the center. Bend your right leg (keeping your left straight) and hold. Bend your left leg (straightening your right) and hold.

5. Twist to the right, with the left leg bent and the right leg straight, and hold. Then twist the other way and bend the other leg, and hold.

6. Return to the center. Bend both legs. Grab behind your ankles or underneath your feet and pull your shoulders toward your knees. Straighten your legs as much as possible.

7. Stand with your feet apart twice shoulder width, feet forward, legs straight. Grab your right leg and pull your head down, and hold. Then switch to the left, and hold. Then grab both legs and pull your leg to the center, and hold.

8. Keeping your feet two shoulder widths apart, bend forward and place your hands on the floor in front of you. Bend your right leg, keeping your left leg straight and your feet flat on the floor facing forward. Hold. Then switch to the left and hold.

9. With your feet still two shoulder widths apart and your hands on the floor, bend your right leg again. But this time, let the left toes point upward so that only the heel of the left foot is still touching the floor. Your left knee should be pointing upward and your right leg should be bent as much as you can bend it. Try to keep your right foot flat on the floor. Hold. Then switch to the left and hold.

10. Spread your legs as far as you can and sit down, keeping your legs straight and as wide apart as possible. Grab your right foot or leg (depending on your flexibility) and pull your head down toward your right knee. Hold. Then switch to the left and hold. Then reach straight forward and let your head fall forward directly in front of you, and hold.

11. Still sitting, bring your legs together and extend them straight in front of you, so the feet are together and the toes point upward. Reach forward and grab your feet or legs, and pull your head down over your knees. Hold.

12. Bend the knees. Grab the balls of your feet. Extend the legs as much as possible and hold.