Shoulder/pectoralis stretch
1. Clasp your hands behind your back.
2. Push the chest outward, and raise the chin.
3. Hold the pose for 10 to 30 seconds.
Hip and knee flexion stretch
1. Hug one knee at a time, pulling it toward your chest.
2. Hold the pose for 10 to 30 seconds.
3. Alternate.
Hamstring stretch
1. Remaining seated, extend one leg outward.
2. Reach toward your toes.
3. Hold for 10 to 30 seconds, repeat on the other side.