This document provides instructions for several stretches, including the shoulder, hamstring, tricep, shin, back, ab, IT band, groin, and quadricep stretches. The shin stretch is done starting in a kneeling position and slowly sitting back on the heels while placing hands behind you. The IT band stretch involves twisting the trunk and placing the opposite elbow on the bent knee to stretch the hip extensors, IT band, and back.

1. Shoulder Stretch
Hamstring Stretch
Tricep Stretch
The leg that’s
being stretched should only be partially bent.
Shin Stretch
Back Stretch
The shin stretch is done by first staring
in the kneeling position and slowly sitting back on your heels
and placing your hands behind you.
Ab Stretch IT Band Stretch
Gently and slowly press your
torso up in the air by extending your arms. Twist your trunk and place your
opposite elbow on your bent knee. The first part of the stretch
works on your hip extensors, while the later part stretches
your IT band and back. Do both stretches and then switch
legs.
Groin Stretch
Quadricep Stretch