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Target your shoulders. Stretch your hamstrings. Focus on your back. Target your legs.
In order to gain flexibility in your shoulder muscles, you must target stretches in both the shoulder area and it's mirror area in the chest. Stretch your chest muscles and concentrate on this stretch. Reach both arms behind your back and clasp your hands together. Hold it for ten to twenty seconds, raising your arms into the stretch. Stretch each arm as far across your chest while holding it as you can without feeling pain for at least twenty seconds each day. Because this is a vulnerable muscle often injured by athletes, take extra care to stretch it after you are warmed up. Sit on the floor with one leg extended in front of you and the other bent. Reach forward with the hands and grab the foot on your extended leg, leaning into the stretch in the back of your thigh. Hold for ten seconds. Repeat with the other leg. You can also do a similar stretch standing: put one leg up on a bench, stool, or chair and reach down for your foot, leaning into a stretch. Repeat on the other leg. Divide this area into the dorsal (back) and ventral (front) and limit it to the muscles of the hip and spine. For the dorsal side, concentrate on stretching your hip and hamstrings and minimize the stretches to the spinal area (which is at risk of injury if you overwork it). Try lying on your back and lifting both knees to the chest, while simultaneously bringing your head forward in a sort of crunch. For the ventral side, try the yoga pose cobra for the abdominal muscles and the hip flexor stretch. Particularly if you are a runner or cyclist, leg stretches are vital for maintaining range of motion: Sit on the floor with your legs as flat on the ground as possible, right beside each other. Stretch down towards your knees. Do not bend your head to face your knees, face forward. This will also stretch your neck muscles; if it hurts your neck to do this exercise, face your knees and stretch. You can also sit down with your legs straight out and take your right leg and swing it over your left leg a few times. Do the same with your left leg.