stretching.name (swimming)

Standing or sitting, tilt your body sidewards and pull from your elbow with your hand.

Standing or sitting, interlace your fingers and move your hands upwards.

Standing or sitting, with your arms next to your body, move your shoulders upwards.

Standing or sitting, pass your arm by your armpit and pull your elbow.

Standing, near to a column or wall, lean on your forearms, resting your head on your hands. Bent one leg toward the wall and the other leg should be straight backwards. Slowly move your hips forwards, keeping straight your lower back. Keep your soles in the floor.

Standing or sitting, interlace your fingers behind your back, rotate your elbows inwards while your stretch your arms. Move your arms upwards to stretch your shoulders. Keep your chin inwards and your chest outwards.

One knee on the floor, the other leg bent and forward, with the knee exactly upon the ankle. Move the hip downwards to stretch

Squatting, your soles in the floor, slightly separated. You can support your back in a wall or hold with your hands.

Sitting in the floor, with your legs bent, soles of your feet together, take hold your feet and slowly lean forward.

Lying down, with your legs bent and slightly separated, raised to the head, keeping your back in the floor. You can help with your arms.

Sitting in the floor, one leg extended, bent the other leg and cross its foot over and outside of the other knee. Bent one arm and place your elbow outside the knee. Rotate your upper body and support your leg with you elbow.

Sitting in the floor, rotate your ankles in both ways, clockwise and counterclockwise, pull it toward your chest helping with your hands.

Lying down, your arms extended, bent one leg and turn your hip, keep your shoulders in the floor.