This is an example flexibility program. It could be used alongside resistance training or cardiovascular training as part of a cool down. Stretching can be done on it’s own with the purpose of increasing general flexibility, making activities of daily living (ADLs) less difficult.

Stretches

		Stretch – Upper Back ►
			Get down on your hands and knees.Suck your stomach in and place your back in a rounded position, the same way a cat will arch it’s back.Try to touch the ceiling with your back.
		Stretch – Rear Delts ►
			Stand with your feet hip-width apart and your legs slightly bent.Reach one arm across the bodies midline, using your opposite hand to assist.Try to reach as far down the midline as possible.
		Stretch – Overhead Tricep ►
			Stand with your feet hip-width apart and your legs slightly bentRaise one of your arms and place your hand over your back.Try to reach as far down the midline of your spine as possible.
		Stretch – Pectoralis ►
			Elbows at shoulder height push through a doorway to feel a stretch in your chest.Move hand up in order to stretch Pec Minor
		Stretch – Abdominal ►
			Make sure that your hands are placed beneath your shoulders, about shoulder-width apart.Look ahead, rather than upwards so that your neck remains in a comfortable position.
		Stretch – Hip Flexors ►
			Take a large step forward with right leg, into a lunging position and lower left knee to the ground.Push left hip forwards until you feel your hip flexors stretch but make sure the right knee stays aligned with and doesn’t go past the right ankle.Alternate sides.
		Stretch – Quadricep ►
			Lie on your side.Bring your lower leg up towards your chest to help maintain neutral pelvis.Grab onto your other foot behind your back until you feel your quads stretching.Stop if you feel pressure in your lower back.
		Stretch – Hamstring ►
			Lie on your back and lift your one leg up. Keep your other foot on the ground, bending your knee.Grasp behind your lifted thigh, near the knee, with both hands. Pull your knee close to your chest.Extend your knee while maintaining your knee close to your chest.