Standing Quad Stretch This stretch is easier if you use a wall for balance. Take your right foot in your right hand. Gently pull your foot to your butt until you feel a stretch down the front of your upper leg. Hold for 30 seconds on each side. Lying Hamstring Stretch Lie on the ground with a towel or stretching band in your hand. Hook the band or towel around your heel and pull your foot toward you with a straight leg. Stop when you feel a stretch down the back of your leg. Hold for 30 seconds on each side. Lying Hip Stretch Lie on your back with your legs straight. Hook a band or towel around one of your heels and pull your foot toward you. When you feel a stretch in the back of your leg, cross your leg over your body. You should feel the stretch in your outer hip. Hold for 30 seconds. Scorpion Lie on your stomach with your arms out like a cross. Lift one leg off the floor and cross it over your body and try to touch your foot as close to your opposite hand as you can. You should feel the stretch in your mid to upper back. Hold for 30 seconds on each side. Chest Stretch Place your right hand on a wall with your arm out straight. Your arm should be in contact with the wall all the way to your shoulder. Slowly turn your torso away from your arm until you feel a stretch in your chest. Hold for at least 30 seconds and repeat on the other side. Standing Backbend Interlock your fingers with your hands over your head. Keep your arms straight and bend your back backwards. You should feel a stretch along your spine and in your shoulders. Hold this position for 30 seconds.