Stretching

All stretches should be done in order, working from the top of the body to the bottom or vise-versa. Never skip around throughout the body. By working in a downward order you can make sure all muscles are warmed up. Make sure you hold each stretch for 20-30 seconds. Don't over do any stretch.

1. Head In Big Circles: In a standing position, feet shoulder width apart for good balance, rotate your head in a full circle going in one direction. Stop. Switch and go in the other direction.

2. Arms in Big Circles: In a standing position, feet shoulder width apart for good balance, rotate your arms in big circles. (Such as the propeller on a plane) Stop. Switch and go the other direction.

3. Arms Front To Back: In a standing position, feet shoulder width apart for good balance, arms bent at 90 degree angle, swing back and forth letting your arms pass over each other.

4. Arms Side To Side: In a standing position, feet shoulder width apart for good balance, only moving your upper body, keep arms bent in a 90 degree angle in front of you knuckles touching, rotate arms and body from side to side.

5. Hands On Your Hips, Big Circles: In a standing position, feet shoulder width apart for good balance. Place your hands on your hips, rotate your upper body in big circles. Stop. Switch and go the other direction.

6. Side Bends: In a standing position, feet shoulder width apart for good balance. Left hand on your side, right arm over your head, bend sideways toward the left. Come up. Right hand on your side, left arm over your head, bend sideways toward the right.

7. Hands On Your Lower Back. Bend: In a standing position, feet shoulder width apart for good balance. In a standing position, feet shoulder width apart for good balance, place you thumbs on you lower back, bend backwards.

8. Clasp Your Hands Behind Your Ankles: In a standing position, feet together. Lean forward clasping and interlocking your fingers behind your ankles.

9. Left Over Right. Bend: In a standing position, cross your left foot over your right foot, bend forward touching your fingers to the ground.

10. Right Over Left. Bend: In a standing position, cross your right foot over your left foot, bend forward touching your fingers to the ground.

11. Hand On The Side Of Your Knees, Rotate: In a standing position, feet together, place your hands on the side of your knees, rotate knees and ankles in a circle. Stop. Switch and go in the other direction.

12. Side Kick Stretch: Start with your right leg bent, and extend you left leg out leaning your left foot on its side and your back foot staying flat on the floor. Pull your toes back, push your heel out. Switch to the other leg. Repeat both one more time.

13. Front Kick Stretch: Start with your right leg bent, and extend your left leg out pointing your left foot straight up and your back foot staying flat on the floor. Pull your toes back. Switch to the other leg. Repeat both one more time.

14. Grab Your Toes: Sit down, feet out in front of you, feet together, grab your toes and lift your heels off the ground.

15. Split Stretch: In the seated position, spread your legs as far apart as possible. Keeping your toes pulled back, reach out with both hands and grab your left foot and hold. Reach out with both hands and grab your right foot, hold. Reach out with both hands toward the middle (between your legs) and lean as far forward as you can, hold. Repeat one more time.

16. Butterfly Stretch: In the seated position, place the bottom of your feet together and pull them as close to your body as possible while pushing your knees to the ground and leaning forward.

17. Oriental Splits: In a standing position slowly extend your legs out while dropping into the splits. Go down as far as you can and hold keeping your feet over on their side.