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Stretching is crucial to maintain and improve your flexibility. If you’re flexible lesion less and avoid back pain and many injuries also will help you improve your marks quite quickly.

Adductor: first hold position and then pressing his elbows, help yourself to open a little lower while the trunk	Quadriceps and poses: a fundamental stretching and produce the most relief. Hip forward while pressing a gluteus bit
Toes: put a towel on the floor and lean gradually stretch until you feel like even the tibial muscles	Deltoid: the first few seconds just hold the position and as they perceive as the shoulder is stretched, Assist with the other arm to pull
Plantar Fascia: To avoid cramps stretches the fascia of the foot and discover that you were charged more than you thought	Femoral: take good care of this part with great patience. Stretch your leg completely straight and then with the same leg semi-flexed, you’ll notice as you relax different parts.
Gluteal: “clean” the muscle group with a classic cross-leg stretch	Lumbar: Start by wearing only his knees with his forehead on the floor, after 5 seconds without pushing your arms forward and your arms forward 15 seconds without moving the rear of the site
Soleus: The soleus muscle tissue needs more time to stretch, stay about 10 seconds longer than normal stretch	Triceps: be careful when lifting the arm, much better if you can pre-hang a bit of a leaning bar with your feet

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