To stretch the outside of the hips, use the pretzel stretch. Extend one leg out straight and bend the other one over it. Turn your body toward the hip of the bent leg. Press that knee into your body, and you should feel the stretch in the hip. Switch and do the other leg.
To stretch muscles in chest and shoulders. Stand arm-length distant from a doorway opening. Raise one arm shoulder height with slight bend in elbow. Place hand against door jamb and turn upper body away so that the muscles in chest and shoulders are stretched. Suggested repetitions: 3 – 4 each arm.
Raise the arm, bend the elbow, and then try to move the elbow behind the head. Repeat this with the other arm.
To stretch the upper leg, stand up again. Lift one foot up behind you and grab the ankle. Now push your foot out until you feel a stretch down the front of your thigh. If you have trouble balancing, focus on a spot on the floor about 6 feet away. Switch and do the other leg.