Correct Stretching

Calf

press the heel on the floor
lean your body forwards

tip:
by bending the knee you can also stretch the deeper calf (m.soleus)

Hamstring

stretch the knees
move your upper body forwards

tip:
keep your back straight
differences in tension right-left indicate
which side you need to stretch more

Quads

pull the heel towards the seat
move your knee slowly backwards

tip:
keep your back straight by straining abs and seat

Quads

bend the knee of the standing leg
move your hip forwards

Front Hip Muscles (m.iliopsoas)

move the pelvis with your hand forwards
push the hip forward down

tip:
keep your upper body upright
keep your feet parallel

Adductor (m.adductor femoris)

spread your legs

tip:
place your seat as near to the wall as possible
intensify the stretching by pushing down the knees with your hands

Behind Hip Muscles (m.piriformis)

pull the other leg with your hand

tip:
keep your upper body relaxed on the floor

Twist Spinal Column

lay on the back
move your putted up knees to the side
move your head to the opposite

tip:
keep your shoulders on the floor

Back

stretch your knees
achieve a round back

tip:
feel the stretching in the lower back

Neck - Shoulder

pull the arm downwards
move your head opposite

tip:
keep your upper body upright

Chest

step in front with the leg on the same side
move your shoulder forwards

tip:
by putting your elbow higher and deeper all parts
of the chest muscle can be stretched

Triceps (brachi)

pull your elbow down with the other hand

tip:
keep your upper body upright
breath relaxed