Lying Knee Rollover Stretch Lie on your back with your knees bent at 90 degrees. Straighten your arms so your upper body and torso make a cross position. Bring your knees to the ground on your left side. You should feel a stretch through your torso. Hold for 30 seconds on each side. Lunge Stretch Start by standing with your hands on your hips. Take a big step forward so that your front knee is at about 90 degrees. Push your hips forward with your torso upright until you feel a stretch in your back hip. Hold for 30 seconds and repeat on the other side. Achilles Box Stretch Stand on the edge of a box or stair. Shift your foot so that your toe is on the box but your heel is off. Lower your weight until you feel a stretch through your calf. Hold for 30 seconds and repeat on the other side. Hamstring Stretch Prop your heel on a chair or other object that’s about knee height. Keep your leg straight and lean forward until you feel a stretch through your hamstring. Hold for 30 seconds and repeat on the other side. References: https://stretchcoach.com/articles/stretches-for-roller-derby/ https://skateland.com/the-importance-of-good-stretching-before-skating/