Achilles Crouch: Lean forward from a crouching position, keeping your heel planted.
Ankle Roll: Rotate each ankle in a circle ten times in each direction.
Butterfly Stretch: Using your elbows, press your knees down toward the floor.
Calf Stretch: Using a wall for support, extend one foot back, planting the heel. Lean forward with the other leg, keeping your weight on the bent leg.
Gluteus Stretch: Lying on your back, hug your knee toward your chest.
Hamstring Stretch: While seated, bend at the hips, reaching your hands toward your feet.
Lunge Stretch: Keeping your forward knee behind the ankle in a lunge position, lower your pelvis to the ground.
Shoulder/Chest Stretch: Interlock your fingers behind your back and gently raise your arms.
Spinal Twist: Cross one leg over the other extended leg, planting the foot on the floor. Twist your torso toward the crossed leg.
Squatting Stretch: Keep both heels planted and lower into a squatting position.
Quadriceps Stretch: Using a wall for support, bend one knee and grab your ankle, pulling your heel toward your back side.