Each stretch should be held for slow count of 5. Perform each stretch three times. Stretches should never be painful; if they are you possibly are stretching too far.
Neck Side Flex
Muscles: Upper Trapezius and Scaleni.
Put left ear on left shoulder (still looking forward). Repeat on right side.
Neck Rotation Muscles: Sternocleidomast.
Turn to look over your left shoulder. Repeat on right side. Never roll the head backwards.
Muscles: Latissimus Dorsi.
Link hands and reach up as far as you can over your head.
Muscles: Upper Trapezius.
Push your shoulders down towards the ground.
Muscles: Lumbar side and Triceps.
Reach down your back with the right arm, hold with left hand and lean to your left side. Repeat on the other side.
Link your hands behind you and, keeping your arms straight, push the arms backwards and upwards.
With hands on head, pull the elbows back bringing the shoulder blades together and stretching the front of the chest.
Cross your arms across your chest and grab the opposite shoulders. Push the elbows forward to pull the shoulder blades apart.
Bring your heel up towards your bottom to stretch the front of the thigh. Repeat on the opposite leg.
Hamstrings and Calf.
With the left leg forwards, straighten the knee and point the toes up to the ceiling. Bend the right knee and lean forward over the front knee to stretch the back of the thigh. Repeat on the other leg.
Muscles: Erector spinae, quadratus lumborum and abdominal obliques.
Bending the knees slightly turn the torso round and reach to the left. Repeat on the other side.