First: Overall Stretch
Standing up, reach your arms to the ceiling; hold for five to 10 seconds. Bend to one side; hold again. Straighten and bend to the other side. Tip: Reach for tightness, not pain, with any stretching routine. In other words, stretch until you feel resistance, but don’t push so far that you hurt yourself.
Lower your chin to your chest and roll your head gently from side to side. Tip: Press, don’t bounce. Move slowly into any stretch and hold it for five to 10 seconds. Never bounce into a stretch; you can tear muscle fibers.