Try some gentle stretches, such as the side stretch. Stand with your feet together and lace your fingers together. Raise your arms over your head and focus on lengthening your torso as well as your arms and legs. Gently lean to one side, and hold for 10 seconds. Return to the starting position then repeat on the other side. [1] X Research source Stretch your legs by standing an arm’s length away from a wall. Keep your arms straight and rest your hands on the wall, then bring one foot back, keeping it straight. Let your front knee bend and hold the stretch for 10 seconds. Return to the starting position then repeat with the opposite leg. [2] X Research source
Make sure to maintain the proper position as you do the back bend. You should hold your core tight, tuck your head into your chest, place your hands next to your ears, and have your legs parallel to one another. [12] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.
If that stretches your muscles too far, support your body with your elbows and forearms and work up to using your hands to support your weight.
To stretch further, lean back so the leg that was bent is now straight out in front of you, and the other leg is bent at the knee and rests under your body. Lean forward and stretch your arms in front of you. You can also bend your front leg, while keeping your back leg straight. Sit on the ground and reach forward to touch your toes.
You can also reach out in front of you with your arms and try to touch the ground.
Then, flex your feet, reach over and grab your toes, and try to pull your heels off the ground.
