1. Start in a high plank position with your hands on the ground, your body in a straight line from head to heels, and your feet shoulder-width apart.

2. While maintaining a stable core and avoiding any twisting or swaying, lift one hand off the ground and tap the opposite shoulder. Return the hand to the ground and repeat with the other hand.

3. Continue alternating shoulder taps for a
predetermined amount of time or repetitions.

1. Start by sitting or standing up straight with your shoulders relaxed.

2. Slowly turn your head to one side, trying to bring your ear as close to your shoulder as possible without lifting your shoulder.

3. Hold the stretch feeling a gentle pull on the side of your neck.

4. Slowly return your head to the starting position and then repeat on the other side.

1. Stand an arm's length away from the wall and place your right hand on the wall, arm straight with your fingertips facing towards the ground.

2. Standing straight up, bend your neck to the left trying to touch your left shoulder with your left ear.

3. Repeat on the other side.

1. Sit on the ground with your legs straight out in front of you.

2. Slowly lower your torso towards your legs, reaching for your toes or as far down your legs as you can comfortably go.

1. Choose an object you can hold in front of you that is high enough for you to grab with your hands, and sturdy enough that it won’t fall when you fold your body over (think: table or chair). Ideally, it should be somewhere in between belly and chest-height.

2. Stand in front of the object and grab it with your hands.

3. Take a few steps back to give yourself space, and shift your body weight forward, bending at the waist to create a stretch in the chest and shoulder muscles.

4. Elongate the arms and spine as much as possible while trying to open the chest and shoulder muscles by pushing your torso towards the ground.

1. Stand facing a corner with your feet shoulder-width apart and your arms raised to shoulder height on either side of the corner, with your elbows bent at a 90-degree angle.

2. Lean forward into the corner, keeping your arms and elbows in place, until you feel a stretch in your chest muscles. You can also step forward with one foot to deepen the stretch.

3. Hold the stretch, breathing deeply and focusing on relaxing your chest muscles.

4. Slowly release the stretch and come back to standing.

1. Start by lying face down on a mat with your legs extended behind you and your elbows bent, placing your forearms on the ground parallel to each other.

2. Press your forearms into the ground and lift your chest, shoulders, and head up while keeping your hips and legs grounded. This is the Sphinx position.

3. For Cobra position, straighten your arms fully and lift your chest, shoulders, and head higher off the mat. Your arms should be perpendicular to the ground.

4. Hold for the designated amount of time before lowering back down to the mat.

1. Start on all fours with your hands and knees on the floor, then slowly spread your knees as wide as possible.

2. Gradually slide your hips back towards your heels and lower your body down onto your forearms. Keep your spine straight and your head up.

3. Try to relax your groin muscles and allow your knees to move away from each other as much as you comfortably can.

1. Start by standing with your feet slightly wider than hip-width apart, with your toes pointing slightly outwards.

2. Lower yourself down into a squat position, keeping your back straight and your chest lifted. As you squat, use your elbows to push your knees outwards, stretching your inner thighs.

1. Sit on the floor with your legs extended straight in front of you and your toes pointing upwards.

2. Slowly hinge forward at the hips, keeping your back straight, and reach for your toes. If you can't reach your toes, you can place your hands on your shins or ankles instead.

1. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and press them firmly into the ground.

2. Lift your knees off the floor while keeping them slightly bent. Gently straighten your arms and legs, forming an inverted V-shape with your body.

3. Lengthen your spine, keeping your neck relaxed and your gaze toward your navel.

1. Begin by kneeling on a mat with your knees hip-width apart and your toes pointing behind you. Keep your spine straight and engage your core.

2. Take your right foot and bring it forward so that your knee is directly above your ankle. Your left leg should remain bent behind you with your left toes resting on the mat. Keep your right knee and ankle aligned.

3. Slowly lean forward, pushing your hips toward the mat, until you feel a stretch in the front of your left thigh.

4. Hold for the designated amount of time before switching sides.

1. Stand directly in front of a wall, about 6 inches to 1 foot away from it.

2. Put your hands on the wall and slightly bend your knees.

3. Place the left foot a tiny bit back from your right foot, and flex your left foot so that it’s on the left toes.

4. Bend your right knee so that it inches closer to the wall so you feel a stretch in the bottom of your right calf, where the Achilles tendon is. Bend as far forward as possible while keeping the right heel on the ground.

5. Hold for the designated amount of time before performing the stretch with the other leg.