Down below we have provided a few stretches that you can do before doing any physical activity. You can choose to do all of these stretches, or do just a few.

Make sure to follow the instructions! But, at the same time, only do what you feel comfortable doing! If you need to take a break during your stretches or you feel that you can no longer do more, discontinue the stretch. Make sure to have fun and stay safe!

Stretches

​​Lunges – Begin this stretch standing straight, then put one foot forward and bend your knee. Hold for a few seconds and slowly go back to standing straight. Alternate your legs. You can do this stretch 8-10 times.

Squats – Start this stretch standing straight with your arms in front, then slowly bend your knees towards the ground. Hold the position for a few seconds and then slowly go back to standing straight. You can do this stretch 5 times. 

Knee lift – Start this stretch standing straight. Then slowly lift one knee to your chest and firmly hold your knee with both of your hands. Hold this position for a few seconds and then slowly lower your leg back to the ground. Alternate your legs. You can do this stretch 10 times.

Straddle Stretch – Start this stretch standing straight with your legs spread apart. With a slight bend at the knee, slowly bring your arm to the opposite leg and try to touch your toes. If you are not able to touch your toes, that is okay, get as close as you can. Hold this position for 10 seconds and slowly bring yourself back up to the standing position. Make sure to repeat this on the other side. You can do this stretch 10 times.

Quad Stretches – Start this stretch standing straight then slowly raise your leg towards your backside and firmly grasp your leg with both hands. Hold this position for 10 seconds and slowly bring yourself back to the standing position. You can do this stretch 10 times.

Chest StretchStart this stretch standing straight then reach your hands out to your backside. Make sure your hands are clasped together and hold this position for a few seconds. Remember to inhale and exhale while looking up towards the sky. You can do this stretch 3-5 times.

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