Short Stretching Program
| 1 | Overhead Reach | Interlace fingers above head. With palms upward push arms up and slightly back. |
| 2 | Neck | Lean your head toward the left as your left hand pulls your right arm down and across behind your back. Repeat on Rt. |
| 3 | Triceps | With arms overhead, hold the elbow of one arm with the hand of the other arm. Point elbow straight up. |
| 4 | Biceps | Stand at arms length from a bar. Fully extend Rt. arm at head level and grasp the bar. Rotate your body outwardly to stretch the biceps. Repeat on Lt. |
| 5 | Lats | Hold on to a bar or other stationary object at waist height with both hands with fingers interlaced. Squat down. |
| 6 | Standing Spinal Twist | Allow your arms to swing free and rotate your hips swinging your arms and rotating your upper body right and left. |
| 7 | Calf | Stand a little ways from a solid support and assume a lung position. Push the heel of your straight back leg down. |
| 8 | Butterfly | In a seated position, place the soles of your feet together. Pull your feet in toward your groin. Gently pull yourself forward. |
| 9 | Psoas | Drop to one knee and get balanced. Keeping upright push your hip forward. |
| 10 | Bend and Reach | In a seated position, with your legs extended forward, begin to bend forward leading with your chest. |
| 11 | Knee to Chest | Lying on your back, bring both bent knees up to your chest. Wrap your arms around your knees and hold tightly. |
| 12 | Figure 4 | In a seated position, extend one leg and bend the other knee and place the foot against the extended thigh. Bend forward leading with your chest. |
| 13 | High Hamstring | Lie on your back. Extend one leg forward on the ground. Hold your toes and bring the other leg up and backwards as far as possible. |
| 14 | Low Hamstring | Lie on your back. Extend one leg forward on the ground. Hold the hamstring of your other leg and push up toward the ceiling. |
| 15 | Hip | Lie on your back. Extend one leg forward on the ground. Bring the other leg up to the chest and then push it over to the side keeping the shoulders flat on the floor. |
| 16 | Standing Quad | Hold on to a bar. Grab your right ankle with your left hand behind your back. Push the knee down. |
| 17 | Press-up – Cobra | Lie on your stomach. Push up with both hands, keeping your legs down and straight. |