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Place one foot forward and take a long, but comfortable, step backward with the other foot
Heels should be flat on floor, toes forward
Hold for 20-30 seconds
Bend the back knee slightly to increase the stretch
Shin
Stand and cross right leg in front of the left
The toes of the right foot are touching the floor, with the top of the right foot facing forward
Bend the left leg slightly to feel the stretch in the right shin
Hold for 20-30 seconds
Repeat with opposite legs
Hamstring
Place right foot forward, and take a short step back with the left foot
Wight your weight on your left leg, sit back into the hip
Extend leg keeping heel on the ground and toes pointed up
Lean chest toward the right thigh, keeping head up
Hold for 20-30 seconds
Repeat with opposite legs
Quadriceps
Stand with knees slightly bent. Bend the right leg, and take hold of right foot with right hand (or place right foot on wall behind, if you cannot reach foot)
Stand straight
Keep knees together
Hold for 20-30 seconds
Slowly release right leg and repeat with left leg
Back
Stand with legs shoulder width apart, knees slightly bent
Create a pelvic tilt by pulling abdominals in and tucking hips under
Extend arms to the front, clasp hands, pushing palms away from you
