- Hamstring sweeps (We lie on our backs with outstretched legs and arms next to the body, raise our legs so that they form a right angle between the body and the floor, keeping the lower back pressed to the floor, bend the knees and pull the heels towards the glutes, bending the legs at the knees, keep in this position)
- World great sthretch (We stand upright with feet shoulder-width apart, take a large step forward with one leg, bending the knee until both knees form a right angle of 90 degrees, place hands on the inside of the front leg, with palms placed on the floor, straighten the back leg and slowly lower the hips towards the floor while feeling the stretch in the front of the hip and the back of the thigh. Hold this position for a few seconds, then return to the starting position and repeat with the other leg)
- Butterfly stretch (Sit on the floor with a straight back, bend the knees and bring the feet together in front of the body, so that the soles touch each other. We hold the feet with our hands and bring them as close to the body as we can, feeling the stretch on the inner thighs and hips. We press knees down toward the floor using elbows or forearms)Shine box switch (Sedimo sa dlanovima i stopalima oslonjenim na podu, noge stoje u polozaju od 90 stepeni i stopala malo sire od ramena, obaramo kolena na jednu stranu skroz do poda sa rotacijom u kuku a potom prebacujemo i obaramo na drugu stranu)
- Bootstrapper (standing upright with feet shoulder-width apart, lower into a squat, bending your knees and lowering your hips down until you are in a position with your arms out in front of you and thighs parallel to the floor, then extend your arms overhead, keeping them close ears, hold this position for a moment and then return to the starting position)
- Warior (We stand straight, spread our legs wide, turn our right leg forward, and turn our left leg at an angle of 45 degrees. We bend our right knee until we form a right angle of 90 degrees, keeping our left leg straight. Extend our arms in a straight plane)
- Pec stretch (We stand upright in front of the corner of the wall or door, place one hand on the wall or door at shoulder height, turn the body opposite the hand that is on the wall or door, lean slightly forward to feel the stretch in the chest and shoulder area, keep this position for a few seconds)
- Pigeon stretch (We sit on the floor with our legs outstretched, bend one leg in front of us and pull the other leg behind us, bent at the knee, keep the upper part of the body straight and the lower part of the body relaxed, place the bent leg in front of the body so that the knee is close to the wrist of the opposite hand , we extend the back leg behind us, keeping it in a straight line with the body. Slowly lower ourselves down, trying to feel the stretch in the hips and buttocks.
• Lat stretch (We stand facing the wall, raise our arms high and rest our palms on the wall, then move our hips back and push our chest towards the floor to stretch the large back muscle)
• Supine twist (We lie on our backs with outstretched legs, extend our arms to the side, so that they are paral to our shoulders, bend one knee towards the geuds, slowly lower the bent knee towards the opposite side of the body, making sure to keep the other leg straight on the floor, turn the head in the opposite direction of the bent knee, so we are looking in the opposite direction of the stretch. We will feel the stretch along the side of the body and in the lower back)
• Leaning triceps stretch (We stand straight and stretch our arm above our head, bend our elbow so that the hand is placed behind the head, pressed against the back of the neck. Now with the other hand, we grab the elbow of the bent arm and gently pull it towards the opposite side of the head. We will strengthen the triceps stretch on the side of the bent arm)
• Seal stretch (We lie on our stomach with our hands placed under our shoulders, palms on the floor and elbows slightly bent, slowly push our body up using our hands, while simultaneously straightening our elbows, leaving our legs on the floor straight and relaxed. The upper part of the body should be raised from the floor, with the chest and head up. Let's hold this position, feeling the stretch in the chest and abdominal muscles.)
