Neck Rolls: Gently roll your head in a circular motion, first clockwise and then counterclockwise, to loosen up your neck muscles.
Shoulder Rolls: Roll your shoulders forward and backward in a circular motion to loosen up your shoulder joints.
Arm Circles: Extend your arms out to the sides and make circular motions with your arms, first clockwise and then counterclockwise.
Side Bends: Stand with your feet hip-width apart and slowly bend to one side, reaching your arm overhead. Hold for a few seconds, then switch sides.
Forward Bend: Stand with your feet hip-width apart and slowly bend forward from your hips, reaching towards the floor. Hold for a few seconds, then slowly return to standing.
Quad Stretch: Stand on one leg and bend your other knee, bringing your heel towards your buttocks.
Hamstring Stretch: Sit on the floor with one leg extended and the other leg bent. Lean forward from your hips, reaching towards your toes.
Calf Stretch: Stand facing a wall and place your hands on the wall at shoulder height. Step one foot back and press your heel into the floor to stretch your calf muscle.
Hip Flexor Stretch: Kneel on one knee with the other foot flat on the floor in front of you. Lean forward from your hips, keeping your back straight, to stretch your hip flexor.
Child's Pose: Kneel on the floor and sit back on your heels. Lean forward, extending your arms in front of you, and rest your forehead on the floor to stretch your back and shoulders.