1.      upper arm, elbow, forearm and wrist in one easy motion

a.     Place the palms of your hands flat together in front of your chest. Flex the wrists at a 90-degree angle. Keeping the palms together, move them up until your elbows touch. Return your hands to their original position. Repeat a 5-10 times.

2.      UPPER BODY STRETCH

a.     Either lie on your back or sit on the floor, and raise your arms up. Keeping your elbows slightly bent and shoulders relaxed, lift up nice and tall. Now lean to the left as you pull your left arm down to your shoulder and stretch your right arm up and over to the left even more. You'll feel this stretch up your entire side to your fingertips. Hold the stretch for 10-20 seconds, repeat with other side.

3.      Biceps & Forearm Stretch (the muscles at the front of your upper arm)

a.     Extend arm out at shoulder height with your palm facing up. Place the palm the other hand over your the fingers and gently press down. Hold the stretch for 10-20 seconds, repeat with your left.

4.      Triceps Stretch

a.     Stand with legs slightly bent and feet hip-width apart or sit and raise over your head straight with your elbow bent. Place the opposite hand over your back as if you were reaching down your spine. With your hand, gently push your arm back to extend the stretch. This will stretch down the back of the arm. Hold stretch for 10-20 seconds, repeat with other arm.

5.      Chest Stretch

a.     Stand with legs slightly bent and feet hip-width apart. Hold your abdominals tight. Your head, neck, and shoulders should stay relaxed. With your back straight, clasp your hands behind your back. Lift your arms behind you until you feel the stretch across your chest. Hold for about 10-20 seconds.

6.      Anterior Deltoid

a.     Place arm at a 90 degrees behind you with palm facing out.  With the other hand, grasp the arm at wrist and gently pull across the body at waist level (if you cannot reach the other hand, use a towel or stick positioned diagonally behind your back).  Hold the stretch for 10-20 seconds, repeat with other arm.

7.      Posterior (Side) Deltoid

a.     Place arm across your chest with elbow slightly bent.  With the opposite hand, grasp arm just above the elbow.  Gently pull arm across, keeping arm straight.  Hold stretch for 10-20 seconds, repeat with other arm.

8.      Anterior Shoulder

a.     Stand straight up with shoulders back and relaxed.  Clasp your hands behind your lower back (if you have difficulty doing this, hold on to a towel or stick positioned horizontally behind your back). Lift your clasped hands, keeping your elbows straight, back out away from your body. Keep an upright posture.  Stop lifting at the point you no longer feel comfortable; don't stretch to the point of pain.   Hold stretch for 10 to 20 seconds.  Do not get out of this position quickly

9.      Posterior Shoulder

a.     Stand straight up with shoulders back and relaxed.  Pretend you have an itch between your shoulder blades. Hold your left arm across your body and grab the back of your left elbow with your right hand. Pull the left elbow in as far as you can so that your left fingertips can reach your upper back. Repeat for the right shoulder.

10. Shoulder Stretch

a.     Stand straight up with shoulders back and relaxed.  Bring your arm over your head and place palm of hand on the shoulder blade. Then, gently hold your elevated elbow with the opposite hand, and pull towards the opposite side. Hold stretch for 10-20 seconds, repeat with other arm.

11. Forearm Extensors

a.     Stand straight up with shoulders back and relaxed.  Place arm out in front of you at a 45 degree angle.  Make a fist and tuck your fist.  With your opposite hand grasp your fist and gently pull, passively flexing your wrist.  The opposite hand is doing all the work.

12. Lateral Forearm & Wrist

a.     Stand straight up with shoulders back and relaxed. Extend arm out at shoulder height with your palm facing down. Place the palm the other hand over your the fingers and gently press down. Hold the stretch for 10-20 seconds, repeat with other arm.

13. Front Wall Deltoid Stretch

a.     Face away from any wall or fence, making sure that you are standing upright and straight, bend the trunk of your body slightly forward.  Then raise both of your hands and place on the wall at the absolute highest possible point you can reach with your finger tips open toward the ceiling.  With your butt and back toward the wall, you will then do a squatting action down toward the floor until you feel a stretching feeling in the area around the shoulder (anterior deltoid) and hold this position for about 20 seconds.

14. Flexion Stretch

a.     Stand with legs spread apart (4 – 6 inches wider than shoulder width).  While standing erect, bend forward at the waist and reach towards the ground. Bend forward far enough to feel a comfortable stretch in the back and legs.  Hold this position for a count of 10-20 seconds, return to the upright position.

15.  Back Extension Stretch

a.     Stand straight up placing hands on hips. Slowly arch the lower back and stick out the chest while slightly leaning backwards.  A comfortable stretch should be felt in the lower and mid back area. Hold this position for a count of 10-20 seconds, return to the upright position.

16.  Trunk Rotation Stretch

a.     Stand straight up with shoulders back and relaxed.  Rotate your torso to one side while keeping your pelvis facing forward.  Hold the position for a count of 10-20 seconds, return to the starting position.  Next, perform this stretch to the opposite side

17. Prone Back Extension Stretch

a.     Lie on your stomach.  Place your hands next to shoulder (as if you setting to perform a push-up).  Push your torso up, extending your back (leave legs and hips flat on the ground).  Continue to push up until a gentle stretch is felt.  Hold the position for 10-20 seconds.  Gently return to the starting position.

18. Bent Over Lat Stretch

a.     Kneel on the floor and place hands as far out in front you as possible making sure that forearms are flat on floor.  Slowly lower torso to as far down as possible and sit back.  Hold the position for 10-20 seconds.

19. Overhead Lat Stretch

a.     Stand straight up with shoulders back and relaxed.  Place arm overhead at 90 degrees.  Grasp wrist or elbow with other hand.  Gently pull elbow across, toward head.  Lean torso to side, away from direction of arm behind head.  Hold stretch for 10-20 seconds, return to the upright position. Repeat with opposite arm.  Note: do not overstress the neck.

20. Wall Lunge Calf Stretch

a.     Stand a minimum 12” (no more than 24”) from a wall or fence.  Extend one leg behind you, keeping both feet flat on the floor and your rear knee straight.  Place your hands on the wall and lean toward the wall until you feel tension in the calf muscle of the extended leg.  Hold stretch for 10-20 seconds, slowly return to starting position.  Perform this stretch on the other leg.

21. Toe Pull Calf Stretch

a.     Sit on the floor with legs straight out in front of you.  Lean forward and grasp the balls of your feet (if unable to grasp the balls of your feet, you may grasp the toes).  Gently pull the balls of your feet toward your body until a stretch can be felt at your calf muscles.  Hold stretch for 10-20 seconds, return to starting position. 

22. Achilles Tendon Stretch

a.     Sit with one leg straight out in front of you and the other bent.  Bring the heel of your bent leg into your buttocks.  Keeping your heel on the ground, using both hands, pull your foot toward your body.  Hold stretch for 10-20 seconds, gently return back to starting position.  Perform stretch with other foot.

23. Standing Achilles Tendon Stretch

a.     Stand facing a wall at about arm's length away.  Stand with both feet facing straight ahead (toes must be pointed straight our in front).  Place one foot on the wall at knee height, balls of foot on wall. Press the heel toward the wall.  Look down and see if the foot you are standing on is facing directly ahead (toes must be pointed straight out in front).  Do not lean toward the wall with upper body. Lift your chest until you are standing straight. Don't let your hip rotate or your standing knee or hip bend. Relax shoulders and breathe.  Hold stretch for a few 10-20 seconds, return to starting position.  Perform stretch with other foot.

24. Kneeling Hip Flexor Stretch

a.     Kneel on the floor and place one leg in straight our in front you.  Position foot out front of forward knee and place hands on knee.  Straighten hip of rear leg by pushing hips forward.  Hold stretch for 10-20 seconds, return to starting position.  Perform stretch with other leg.

25.  Standing Hip Flexor Stretch

a.     Stand in a forward lunge position and place your hands on your knees.  Press down with your hands and extend the hips forward until you feel a stretch from the front of your hip, groin and thigh.  Hold stretch for 10-20 seconds, slowly return to starting position.  Perform stretch with other leg.

26.  Hip Flexor Stretch

a.     Stand in a forward lunge position and drop your back knee to the floor.  Raise your arms and hands up over your head and look up.  Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin and thigh.  Hold stretch for 10-20 seconds, slowly return to starting position.  Perform stretch with other leg.

27. Lower Trapiezus Stretch

a.     Sit with your feet stretch out in front of you.  Bend your knee and place the right foot on the outside of your left leg at the knee.  With your right hand grab and hold on to your right ankle.  Holding on tight to your right ankle, lean back.  It is important to press your right elbow into your knee, rotate your shoulder towards the left side and point/push your right shoulder up and forward. Hold stretch for 10-20 seconds, slowly return to starting position.  Perform stretch on the left side.

28. Scapula Stretch (Similar to Lower Trapiezus Stretch)

a.     Sit with your feet stretch out in front of you.  Bend your right knee and place your right foot on the left/outside of your left knee.  With your right hand, grab and hold on to your right ankle & lean back.  Holding on to your right ankle, lean back.  Press your right elbow into your right knee and point/push your right shoulder towards the floor in front of you. 

29. External Hip Flexor Stretch

a.     Start on your hands and knees.  Extend one leg all the way back until your buttocks is over your other ankle, i.e. sit on your right foot (with your left leg extended behind you). Point toes outward.  Then simply translate your pelvis to the left, as shown so that your knee is under your body.  If this is not enough, then lower you upper torso closer the floor, relax and let the weight of your body do the stretch.  Hold stretch for 10-20 seconds, slowly return to starting position.  Perform stretch on the other side.

30. Hamstring Stretch

a.     Standing up, place your foot flat on a chair or bench, and then place your chest on your knee.  Keeping your chest on your knee, back away from your elevated foot.  Hold the stretch for 10-20 seconds; slowly return to the starting position.  Perform stretch on the other leg.

31. Lower Back & Hip Flexor Stretch

a.     Start laying down flat on your back and legs straight.  Bend your knee.  Keeping your shoulders and shoulder blades on the floor, rotate your hips until your knee touches the floor.  If your knee cannot touch the floor, straighten leg until knee can touch the floor.  Hold stretch for 10-20 seconds; slowly return to the starting position.  Perform stretch with other side.