Standing Quad Stretch
Stand behind a chair with your legs about shoulder width apart. Put one hand on the chair for balance. On the opposite side, lift your foot behind you and grab it with your free hand, keeping your bent knee pointing straight to the floor. Avoid bending forward, and try not to lock the knee of your standing leg. Pull gently on the leg until you feel the thigh stretch. Hold it for 10 to 30 seconds.
This one stretches your hip flexors. Lie on your back with your knees bent and your feet on the floor and about hip-width apart. Gently tighten your stomach muscles to help flatten your back and prevent overstretching. Then tighten your glute muscles as you push your hips up toward the ceiling. Hold for a few seconds and repeat.
Chest and Shoulder Stretch
You can do this sitting or standing. Interlace your fingers with bent elbows and put your hands behind your head. Move your elbows gently backward and squeeze your shoulder blades together. You can move your hands to the top of your head -- or a few inches above your head -- to affect different parts of your shoulders and chest.
Stand facing a wall a bit more than arm's length away. Put one foot forward with a bent knee, and the other one back with a straight knee. Feet should point directly forward. Using your arms to brace yourself against the wall, keep your belly firm and lean until you feel the stretch in the calf muscle of your back leg. Try to keep both feet flat. Hold it for 20 to 30 seconds on each side.
Side Lunge Stretch