Russell McGrath's Stretch program.

I start with a PVC Pipe over my shoulders. I swivel left and right all the way up my spine, isolating my hips and lower body.

10 Reps

I continue this exercise by bending forward on the foreswing on every rotation

10 reps

Then, I stretch my quadriceps by lunging on my front leg, and pulling my toes towards my lumbar back.

20-30 seconds – left and right

Next, I stretch my hamstrings by standing in parallel and doing a deep forward combre. I make sure to lift up out of my hips before going over, and pulling myself down by my ankles to get a more intense stretch.

20-30 seconds

Repeat sitting on floor

20-30 seconds

Last, I do 4-Stretch, putting the ankle of one leg on the knee of the opposite leg (which is bent with the foot flat on the floor) and sit up straight

20-30 seconds – left and right