An athlete must stretch regularly to take care of healthy muscle function. the perfect stretching program will vary among sporting specialties, but it’s going to include the subsequent exercises.

1. Forward lunge

• Gif of a lady performing forward lunge stretching routine
• Begin by standing upright.
• Take an enormous breakthrough with the left leg and lower the hips, bending both legs to about 90 degrees and keeping the body upright.
• Hold for 30 seconds, then take 10 seconds rest before switching legs.
• Repeat the sequence 3 times.

2. Side seat straddle

• Sit with the legs extended bent the edges and therefore the toes pointing up.
• Place the hands on the left shin and lean the chin toward the knee as far as is comfortable. attempt to keep the rear as straight as possible.
• Hold for 10 seconds, leave 5 seconds rest, then repeat on the opposite side.
• Repeat the sequence 3 times.
  

3.RUNNER’S LUNGE WITH SIDE STRETCH

1. Begin in a plank position with hands directly below shoulders.
2.  Step your right foot forward to the outer edge of your mat next to your right pinky finger.
3. Relax through your hips and back, letting them sink toward the ground.
4. Breathe and hold for 30 seconds. Switch sides.

As you start Runner’s Lunge try to release the hips into gravity. Many people make the mistake of trying to use their leg muscles to hold the hips ups. It is important to let go and release your hips so that you can experience a deep stretch. Runner’s Lunge is a remarkable stretch that everyone can enjoy.

4.SITTING HAMSTRING STRETCH

• Sit at the edge of your seat.
• Sit up tall and root your sit bones into your seat. 
• Place your right foot firmly on the ground connecting with all points of contact. 
• Extend your left leg out stretch driving your heel into the ground engaging the hamstring (muscles at the back of your leg). 
• Slowly fold forward from your hips on an exhale reaching your chest or sternum towards your upper thigh. 
• Allow your head to relax. 
• Hold for a few breaths before switching to the opposite leg. 

5.OVERHEAD TRICEPS STRETCH

Starting Position:  Stand with feet hip-width apart and roll your shoulders down and back (depress and retract the scapulae).  Reach your right arm to the ceiling keeping your shoulder down (away from your ears).  Bending at the elbow, let your right hand drop to the middle of your back, palm facing your back.  Reach your left hand to the ceiling and place your fingers on your right arm, just above the elbow, applying light pressure to deepen the stretch.

Hold the stretch position for 15-30 seconds for 2-4 repetitions; try to stretch a little deeper each repetition. 

6.PIGEON POSE

7.CHEST OPENER STRETCH

8.RUNNER’S LUNGE WITH QUAD STRETCH

9.TWISTED ARM STRETCH

10.DOWNWARD DOG

11.UPWARD DOG

12.IRON CROSS STRETCH