Hamstring stretch: Sit on the floor with your legs stretched out in front of you. Slowly reach forward and try to touch your toes. Hold for 15-30 seconds and repeat a few times
Quad stretch: Stand up straight and bring one heel towards your buttocks. Hold onto your ankle with one hand and keep your other hand on a wall or chair for balance. Hold for 15-30 seconds and switch legs
Shoulder stretch: Bring your right arm across your chest and hold it with your left hand at your elbow. Hold for 15-30 seconds and switch sides.
Chest stretch: Stand facing a wall with your arms at shoulder height. Place your hands on the wall and slowly lean forward, stretching your chest muscles. Hold for 15-30 seconds.
Calf stretch: Stand facing a wall and place your hands on it. Step one foot back and keep your heel on the ground while bending your front knee. Hold for 15-30 seconds and switch sides.
Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Reach your arms forward and gently fold your upper body forward, reaching for your toes or as far as you can comfortably go. Hold for 30 seconds.
Lunge with a Twist: Step your left foot forward into a lunge position, with your knee directly over your ankle. Place your right hand on the floor or a block, and twist your torso to the left, reaching your left arm up toward the ceiling. Hold for 30 seconds, then switch sides.
Pigeon Pose: Start in a tabletop position, with your hands and knees on the floor. Bring your right knee forward and place it behind your right wrist, with your right ankle near your left hip. Slide your left leg back, straightening your knee and stretching your thigh. Hold for 30 seconds, then switch sides.
Figure Four Stretch: Lie on your back with your knees bent and your feet on the floor. Cross your left ankle over your right knee, and gently pull your right thigh toward your chest. Hold for 30 seconds, then switch sides.
Remember to always listen to your body and never push yourself beyond what feels comfortable. Stretching should feel good and help you loosen up, not cause pain or discomfort.
