Update: For more about stretching you can read here.

1. Hamstrings

1A) Lay on your back with bend left knee, with your foot set on the ground on a cosily distance of hips. Right foot is almost prone with foot to the sealing. Attract it with both hands closer to the body and stop when you feel stretching on back side..
1B) The exercise could be changed with foot holding for crank: concurrently kedge your leg toward you and gently push it to floor.

2. Back side part, lapse

2A)From last position prone your left foot, right foot allocate by left knee and switch it to other side. Left arm lay on right knee, and right hand put prone on the ground to keep reclined bigger area of back and shoulders. Try to completely relax so your own weight could stretch your body and haunch.
2B)Set your left arm in front of right foot and gently attract it to chests. Left foot also bend. Both legs are completely passive during stretching.

3. Abdominal muscles

Set your forearm to the ground in front of your body and lift your chest and shoulders from floor. Lengthen your neck and feel stretching along abdominal wall.

4. Back

Set yourself on fists and knees. Curve your back like cat, then back in the neutral position and repeat stretching.

5. Upper arm

Bed your left arm and put it above head, upper arm relax down the back. Easily kedge your elbow with right head, stronger stretching in direction of your back.

6. Shoulder muscle

Keep your right feast on your left elbow and take down your upper arm in front on chest. Passive left arm suppress with your palm on chest.

7. Body

Set your right arm on the ground, and left izdužite across the head in right with little bend, until you feel stretching of your side part of the body.

8. Neck

Left arm set on your head and let hear weight stretch the neck in side. Second shoulder is slouched, and fist lightly with fingers bracing the floor.

9. Chest

Set your arms behind your back, easily connected fists. Bend and relax elbows lift your arms and pull chest in front until you feel stretching on front side.

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