Most of these stretches employ gentle movement stretching, which extends limbs gently towards their full range of motion, without discomfort.
The cues are bold (below); details (in regular font) can be verbalized if needed for clarification; the number of repetitions are in parentheses.
Let’s stretch, Everyone Call to action
Arm swinging Back and forth in front of you
Throw your arms: Up and down, UP and down (six or seven times).
Arms straight ahead; hands together: Twist behind you (six or seven times).
Feet together; Arms straight up (hold 5 seconds)
Lean to one side (hold 3-4 seconds) lean to the other (hold 3-4 seconds)
arms down, relax. Neck rotations (three one way, then) Change directions
Shoulder shrugs (three one way, then) Go the other way
Achilles stretch Bend the knees without leaning forward
Stand Up; Spread Out Hip twisters Head stationary
(three one way, then) Go the other way
Spread out some more Trunk twisters Slowly; pelvis stationary
(two one way, then) One more time around
Spread out some more Hamstring stretch Bend your knees slightly; tilt your pelvis side to side
Spread out some more Groin Stretch Bend one knee, then the other (four times back and forth)
Face one direction Warrior stretch Hands on your knee for support (hold five seconds)
bend backwards, then Change direction (hold five seconds)
Stand up and hold on to something for balance Quad stretch Lift knee high and down (six times)
Stretch the other Quad Lift knee high and down (six times)
Calf Stretch Back foot straight ahead; twist to both sides tree times, then
Change Calves Back foot straight ahead; twist to both sides tree times
Point and flex Raise one leg Point; flex (two times w/two second intervals)
From the flexed position Ankle in; ankle out (two times w/two second intervals)
Leg Swinging Back-and-forth in front of you; pelvis stationary (three times)
Leg straight, foot flexed Swing forward and back Pelvis stationary (three times)
In front of you, behind you (three times)