When stretching, it's a good idea to make sure that the muscles are warmed up first. Ten to fifteen minutes of cardiovascular activity before stretching is recommended. Remember not to bounce when stretching. Instead, hold the stretch for 10-30 seconds. You should feel the pull in the center of the muscle, not at the joints. Avoid "ballistic" or bouncing while stretching, movement should be slow and relaxed. 
Try these basic stretches aimed at targeting the major muscle groups: 

Lower Back
1) Position: Lying on back 
    Hands behind thighs 
    Pull knees into chest 
    Bring knees in while pressing back down 
2) Position: On all fours 
    Arch back (letter "C" position) and hold 
    Relax back and repeat 
Upper Back
    Position: Standing 
    Arms and hands extended at shoulder height 
    Bring hands together and round through the upper back 
Neck
Position: Standing 
1) Gently tilt head to one side 
    Ear to shoulder 
    Slowly roll forward and to the other side 
2) Turn head in one direction and hold at the point of tension 
    Slowly repeat to the other side 
Shoulder
     Position: Standing 
     Bring forearm across body 
Chest
Position: Standing 
1) Placing hands on back of hips 
    Open up through the chest 
2) Interlace fingers behind back 
    Slowly lift arms up 
Triceps
    Position: Standing 
    Bend at elbow with arm overhead 
    Gently pull arm down 
Biceps
    Position: Standing 
    Extend arms out to sides at shoulder level 
    Thumbs up 
    Turn thumbs down and hold 
Quadriceps
    Position: Standing 
    "Flamingo" stretch in standing position 
    Grasp one leg above the ankles 
    Pull leg up and back 
Hamstring
    Position: Sitting 
    Inverted hurdlers stretch 
    Press chest to thigh 
Groin
    Position: Sitting in "butterfly" position 
    Heels together 
    Press knees to the floor 
Calves
    Position: Standing 
    Runner's stance 
    Back leg is straight, slight bend to knee 
    Press hips forward 
Plantar Fascia
    Use a tennis or golf ball 
    Roll foot over ball 
 
 

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