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On all fours, alternate between arching the back upwards and dipping it downwards. This exercise benefits spinal flexibility and relieves tension in the back.

Sit with legs straight and lean forward from the hips to stretch the hamstrings. Benefits include increased hamstring and lower back flexibility.

While standing, pull one foot towards the glutes to stretch the quadriceps. Benefits include better flexibility and relief from tension in the quads.

Facing a wall, place one foot behind the other and press the back heel to the ground to stretch the calf. Benefits include improved calf muscle elasticity and ankle mobility.

Extend arms to the sides and perform small to large circular motions to warm up the shoulders. Benefits include increased shoulder mobility and circulation.

Stand and lift one knee to your chest, rotate the hip outward, and then place the foot down. Benefits include opening up the hips and improving range of motion.

Lift one foot off the ground and rotate the ankle clockwise and then counterclockwise. Benefits include increased ankle mobility and prevention of ankle stiffness.

From a kneeling position, sit back on the heels and stretch the arms forward, allowing the forehead to rest on the ground. Benefits include relaxation and stretching of the back, hips, and shoulders.

Sitting, bring the soles of your feet together and gently press your knees towards the ground to stretch the hips and inner thighs. Benefits increased flexibility in the groin and hips.

On hands and knees, widen the knees and ease back and forth to stretch the inner thighs and groins. Benefits include flexibility in the adductors and hips.

From all fours, lift hips high, forming an inverted V-shape with the body to stretch the hamstrings, calves, and shoulders. Benefits include improved upper and lower body flexibility.

Sit with legs wide apart and lean forward to stretch the inner thighs and hamstrings. Benefits include increased flexibility in the adductors and hamstrings.

Lean against a wall and slide down into a seated position with thighs parallel to the floor to strengthen leg muscles. Benefits include increased leg strength and endurance.

Step forward into a lunge position and rotate the upper body towards the front leg. This stretch benefits the hip flexors and enhances spinal rotation.

Stand or sit and gently rotate the upper body from side to side to stretch the spine and obliques. Benefits include improved spinal mobility and core flexibility.

Lie on your back and pull one knee towards the chest to stretch the lower back and hips. Benefits include reduced lower back tension and hip flexibility.

Stand on one leg, gently swing the other leg forward and backward to stretch the hamstring and hip flexors. Benefits include increased leg and hip flexibility.

Using a stick or resistance band, grip it wide and bring it over and behind the head to stretch the shoulder girdle. Benefits include shoulder mobility and improved posture.

Lie on your back with arms extended and rotate the knees from side to side to stretch the lower back. Benefits include relief of lower back tension and improved spine flexibility.