Instructions
1.	standing calf stretch Suitable for the back of your lower leg. Take a large step backwards with one leg, making sure the heel is in contact with the floor. Keep the back leg straight, the front leg bent and your body upright, as shown. (The upper-body stretch shown is optional; it stretches the chest and shoulder area.)
2.	standing hamstring stretch Suitable for the back of your upper leg. In a standing position, place one foot forward. Keep this front leg straight and bend the back leg. Lean forward and take the weight of your upper body onto the upper part of the bent leg, or perform the upper body stretch shown (optional — it stretches the upper back area).
3.	standing quad stretch Suitable for the front of your upper leg. Stand on one leg and bring the heel of the other leg in towards your butt, as shown. Keep your hips level, knees together and supporting leg slightly bent. If you have trouble balancing, focus on something directly ahead of you or use a wall or chair for support.

extra tips on warming up

A proper warm-up consists of:

Warming your body. This involves gradually increasing your heart rate, body temperature and breathing rate. A good indication that your body is warm is that you’ll begin to feel warm and may even break a sweat. To achieve these responses, gradually increase the intensity of how hard you're exercising but keep it light to moderate. For example, if walking, take bigger steps, gradually walk faster or even swing your arms more.

Moving your joints. Your joints also need to be warmed up and mobilized, especially the major joints you’ll use in your exercise routine (ankles, knees, hips, spine, shoulders). Gradually increase the range of movement around your joints to warm up these areas. Try knee lifts, mini-squats, trunk rotations, arm circles and side steps.

Stretching your muscles. Lightly stretch all of the main muscles you’re going to use, but remember the following guidelines:

• Stretches should be done at the end, rather than at the beginning, of the warm-up, since you should never stretch a cold muscle.
  
  
• You need only stretch the muscles you will be using. Try to limit this to between three and six stretches so you don’t start cooling down again.
  
  
• Choose stretches that are done standing up and without delay before starting more intense exercise, so your heart rate and body temperature don’t drop.