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Stand facing a wall and extend your arms. Place your right foot behind your left. Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor. Hold for 15-30 seconds, then switch sides and repeat.

Start on your hands and knees, sit back on your heels and stretch your arms forward on the floor in front of you. Lower your forehead to the ground and hold the position, feeling a stretch through your back, shoulders, and arms.

Sit on the floor with your knees bent and feet flat. Press your knees down with your elbows until you feel a stretch in the inner thighs. Hold for 15-30 seconds.

Sit on the floor with both legs extended in front of you. Cross your right leg over the left, placing your right foot on the floor. Place your left elbow on the outside of your right knee and twist to the right. Hold for 15-30 seconds, then switch sides and repeat.

Stand with feet shoulder-width apart. Raise your arms overhead and clasp your hands together. Keeping your back straight, lean to the right to stretch the left side of your body. Hold for 15-30 seconds, then lean to the left and repeat.

Sit or stand up straight. Gently tilt your head to your right shoulder until you feel a stretch on the left side of your neck. Hold for 15-30 seconds, then tilt to the left and repeat.

Sit and cross your right leg over your left so that your right ankle rests on your left knee. Gently lean forward, keeping your back straight until you feel a stretch in the buttock of your right leg. Hold for 15-30 seconds, then switch sides and repeat.

Stand and reach behind you with your right hand to pull your right foot toward your buttocks. Keep your knees touching and push your hips forward to feel a stretch in the front of your thigh. Hold for 15-30 seconds, then switch sides and repeat.

Sit on the ground with your left leg extended straight in front of you. Bend your right leg, placing the sole of your right foot alongside your left thigh. Lean forward from your hips over your left leg. Hold for 15-30 seconds, then switch sides and repeat.

Stand straight, cross your left leg behind your right, and gently lean to your right side, pushing your left hip outward. Hold for 15-30 seconds, then switch sides and repeat.

Sit on the ground with both legs extended in front of you. Cross your right leg over your left, placing your right foot outside your left knee. Twist your torso to the right, placing your left elbow outside your right knee. Hold for 15-30 seconds, then switch sides and repeat.

Lie on your back with your knees bent and feet flat on the floor. Gently pull both knees to your chest while pressing your low back into the floor. Hold for 15-30 seconds.

Lie on your back with your legs extended. Pull your right knee into your chest, holding it with your hands. Keep your left leg relaxed on the floor. Hold for 15-30 seconds, then switch legs and repeat.

Start on your hands and knees. Round your back up toward the ceiling (cat) and then arch your back, letting your stomach drop down (cow). Move slowly between these positions, holding each for 3-5 seconds.

Stand and cross your right foot in front of your left. Slowly lower your forehead to your right knee by bending at the waist. Keep both knees straight. Hold for 15-30 seconds, then switch sides and repeat.

Start on your hands and knees. Lift your hips up and back, straightening your legs and pushing your heels towards the ground. Keep your hands in line with your shoulders and hold the position, feeling a stretch throughout your body.

Extend one arm out with the palm facing down. With the other hand, gently press down on the fingers of the outstretched hand until you feel a stretch in your wrist and forearm. Hold for 15-30 seconds, then switch hands and repeat.

Start in a push-up position. Bring your right knee towards your right hand and angle your knee at two o'clock. Slide your left leg back. Keep your hips square to the floor to feel the stretch in your right buttock. Hold for 15-30 seconds, switch sides and repeat.

Bring your right arm across your body and hold it with your left arm, either above or below the elbow. Pull your right arm further across your body until you feel a stretch in the shoulder. Hold for 15-30 seconds, then switch sides and repeat.

Lie on one side. Bend your top leg and pull your heel toward your buttocks, keeping the hips stable and knees together. Hold for 15-30 seconds, then switch sides and repeat.

Kneel on your right knee with your left foot in front of you, foot flat on the floor. Push your hips forward until you feel a stretch in the upper thigh of your right leg and hip. Hold for 15-30 seconds, then switch sides and repeat.

Clasp your hands together in front of you and round your shoulders forward. Drop your head slightly and push your hands away from your body to feel a stretch in your upper back. Hold for 15-30 seconds.

Tilt your head slightly and turn your face towards one shoulder. Slowly drop your ear towards that shoulder without lifting your shoulder. Hold for 15-30 seconds, then switch to the other side and repeat.

Get on all fours with your palms and knees on the ground. Gradually widen your knees until you feel a stretch in your inner thighs. Lean forward with your forearms on the floor to increase the stretch. Hold for 15-30 seconds.

Stand with your arms extended out to the sides, parallel to the floor. Gently pull your arms back as if you are trying to touch your shoulder blades together. Hold for 15-30 seconds.

Sit and extend one leg out. Flex the ankle by pulling your toes up toward your knee, then point your toes away from your knee to extend the ankle. Hold each position for a few seconds and repeat several times before switching ankles.

Stand while holding onto a chair for balance. Bend your right knee and bring your heel toward your buttocks without moving your hip. Hold for 15-30 seconds, then switch legs and repeat.

Reach your right hand down the center of your back with your elbow pointed upwards. With your left hand, gently press on your right elbow to deepen the stretch. Hold for 15-30 seconds, then switch sides and repeat.

Sit with the soles of your feet together and your knees dropped to the sides. Hold onto your feet as you gently lower your body forward, keeping your back straight. Hold for 15-30 seconds.

Stand up straight and pull your right foot towards your buttocks, keeping your right knee pointing down. Hold your right ankle with your right hand and hold for 15-30 seconds. Then switch to the left leg and repeat.

Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left knee, forming a '4'. Gently pull your left thigh towards your chest until a stretch is felt in the right buttock. Hold for 15-30 seconds, then switch sides and repeat.

Sit with both legs extended in front of you. Inhale and raise your arms overhead. Exhale and reach forward, hinging at your hips. Hold onto your shins, ankles, or feet. Hold for 15-30 seconds.

Stand in the doorway with your arms on the door frame above your head, elbows bent. Lean forward until you feel a stretch in the front of your shoulders and chest. Hold for 15-30 seconds.