Hamstring and Groin (Adductor) Stretch

• Squat down over your right leg with the left leg extended (straight)
• Take your left hand and reach toward your toes
• You should feel the stretch in your left hamstring
• Take your right arm and lightly push out on your right knee
• You should feel the stretch in your groin (adductor)
• Repeat with other leg

Hamstring Stretch

• Start standing, cross one leg over the other
• Slowly bend over and reach toward your toes
• You should feel the stretch in your hamstring
• Repeat with other leg

Hamstring Stretch

• Sit on the ground with both legs straight out in front of you
• Bend the left leg and place the sole of the left foot alongside the knee of the right leg
• Allow the left leg to lie relaxed on the ground
• Bend forward keeping the back straight
• You will feel the stretch in the hamstring of the right leg
• Repeat with the other leg

Hamstring and Groin (Adductor) Stretch

• Stand with feet spread at a comfortable distance
• Slowly bend down, trying to touch the ground
• Hold for several seconds, controlling your breathing
• You should feel the stretch in your hamstrings and groin (adductor)

Groin Stretch

• Sit with tall posture
• Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side
• Rest your hands on your lower legs or ankles and ease both knees towards the ground
• You will feel the stretch along the inside of your thighs and groin

Glute Stretch

• Sit upright with your legs out in front of you
• While keeping your left leg straight out in front, bring your right leg up and cross it over your left directly in front of you
• Wrap both arms around your right leg and 'hug' your leg
• You will feel a stretch in your glute muscle
• Repeat with other leg

Iliotibial Band (IT Band) Stretch

• Sit tall with legs stretched out in front of you
  
• Bend the right knee and place the right foot on the ground to the left side of the left knee
  
• Turn your shoulders so that you are facing to the right
  
• Use your left arm against your right knee to help ease you further around
  
• Use your right arm on the ground for support
  
• You will feel the stretch along the length of the spine and in the muscles around the right hip

Glute Stretch

• Lay flat on your back and bring your right knee up to your chest
• Hold your knee at your chest with both hands
• You will feel a stretch in your glute
• Repeat with other leg

Glute and Back Stretch

• Lay flat on your back with arms straight out in a cross position
• Bring your right knee up and cross it over, using your left hand to guide
• Keep both shoulders touching the ground
• You will feel a stretch in your glute and lower back
• Repeat with other leg

Quad and Hip Flexor Stretch

• Kneel on the ground in a lunge position
• Slowly move your hips forward while keeping your upper body straight
• You will feel the stretch in your hip flexor and quad
• Repeat with other leg

Glute and Hip Stretch

• Sit with the soles of your feet flat on the ground and your knees bent and pointed up
• Take your left leg and cross it on your right leg so your ankle is near the top of your knee
• Using your arms on the ground behind you as a brace, slowly push your upper body up toward your leg
• You will feel the stretch in your glute and hip
• Repeat with other leg

Calf Stretch – Soleus

• Stand tall with one leg in front of the other, hand flat and at shoulder height against a wall
• Using your knee, slowly lower your body so that your body weight is being applied to your rear foot
• Keep your hips facing the wall and the rear leg and spine in a straight line
• You will feel the stretch in the lower calf of the rear leg
• Repeat with the other leg

Calf Stretch - Gastroc

• Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall
  
• Ease your back leg further away from the wall, keeping it straight and pressing the heel firmly into the floor
  
• Keep your hips facing the wall and the rear leg and spine in a straight line
  
• You will feel the stretch in the main and upper parts of the calf of the rear leg
  
• Repeat with the other leg

Hamstring Stretch

• Using a hurdle or wall (as shown), place one leg up on the hurdle
• Keeping your leg straight, slowly reach out toward your toes
• Slowly try to take your nose all the way down to your knee
• Hold for several seconds
• You will feel the stretch in your hamstring
• Repeat with other leg

Quad Stretch

• Balance yourself against a wall or a stable object
• Bring your right foot up behind you, holding it up with one or both hands
• Slowly pull back on your leg while keeping your upper body upright
• You will feel the stretch in your quad

Shoulder Stretch

• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Place your right arm parallel with the ground across the front of your chest
• Bend the left arm up and use the left forearm to ease the right arm closer to you chest
  
• You will feel the stretch in the shoulder
  
• Repeat with the other arm

Tricep and Side Stretch

• Stand straight and tall
• Raise both arms above your head
• Hold your right elbow and lightly pull
• Lean slightly to your left
• You will feel a stretch in your right tricep and right side
• Repeat with other arm

Tricep and Side Stretch (from the back)

• see above description