1. Stretch your shoulders: kneel on your knees, straighten your arms, put your palms under your shoulders, and then slowly stretch your arms backwards until you feel the stretching of your shoulders.

2. Stretch the front side of the thigh: sit on the ground with your legs straight, then bend your left foot over your right thigh, grab your left ankle with your right hand and gently pull it in the direction of your left thigh.

3. Stretch the back of the calf: stand, lift one leg backwards, then grab the ankle or the back of the calf with your hand and gently pull it toward the hip.