1. Chest and Shoulders - This stretch targets the upper chest and the front of the shoulder. Stand facing a wall and place your hand against the wall at the same height as your shoulder. Turn your body until your feel the stretch. Perform the stretch on both sides.

2. Back and Shoulders - This stretch targets the upper back and the rear of the shoulder. Bring one arm across the front of your body parallel to the floor and use the other arm to draw it across your chest. Perform the stretch on both sides.

3. Upper Back - This stretch targets the muscles of the upper back, between the shoulder blades. Link your hands together in front of you and round your shoulders, pushing your hands away from you.

4. Upper Thigh - This stretch targets the quadriceps muscle of the upper thigh. Using a wall for support, take hold of your ankle and bring your foot towards your backside. Ensure that you keep your knees together during the stretch. Perform the stretch for both legs.