Warm up with gentle stretches before and after each training session.
Move your left arm across your body, bending at the elbow. Bring your right arm up and under your left arm, supporting the left elbow. Keep your shoulders facing forward and pull your left arm across and tight in to your body. Hold for 15 seconds. Repeat with the opposite arm.
Stand straight, keep your right foot still and step out to the left side. Bend your left knee and transfer your weight over to your left hip, resting your hands on your left thigh. Keep your right leg straight and lean in to your left leg. You should feel the stretch all the way down your right leg. Increase the distance between your feet for a larger stretch. Hold for 30 seconds and then change legs.
Stand about three feet from a wall with your feet shoulder-width apart. Put your hands on the wall, arms straight. Step forward, bending your left leg. Keep your right leg straight, heel pushed into the ground. Keep your back straight and push your hips forward to stretch your calf. Hold for 15 seconds, then alternate legs. Repeat twice for each leg.
Stand upright, using a wall for support if necessary. Bend your left leg up behind you so that you can hold your ankle. Stand up straight, pull your foot in to your buttocks and push your knee back as far as you can. Hold for 15-30 seconds, then change legs.
Hips and back
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left leg, which should remain bent. Hug your right leg to your chest and twist the trunk of your body so that you are looking over your right shoulder. Change legs and repeat.