Stretching a point

The complete back stretch (the cat stretch)
Kneel on all fours in a box position. Keep your knees in line with your hips, hands in line with your shoulders and everything in line with your spine. Make sure your back is flat and your tummy pulled in. Breathe in as you slowly arch your back towards the ceiling. Keep your tummy in and tilt your pelvis forward as you lift upwards, looking towards your navel. Breathe out as you reverse the action, drawing your chest towards the floor. Gently lift your head and push your bottom up. Don't over arch your back.

The seated shoulder stretch
Sit with both legs extended out in front of you and your feet together. Keep your back straight, chest lifted and tummy in. Make sure your head is in line with your spine. Put your hands on the floor behind you, with your palms flat on the floor and fingers pointing away from your body. Do not lock the elbows. Walk your hands behind you for as far as is comfortable, bending your elbows slightly. When you feel tension in your shoulders, hold the stretch.

The bottom stretch
Lie on your back with both knees bent and your feet flat on the floor. Make sure your lower back is pressed firmly to the floor and your abdominal muscles are pulled in. Relax your shoulders and neck and keep your head in line with your spine. Cross your right foot over your left knee. Slowly raise your left foot off the floor, drawing your knees towards your chest. At the point of tension, hold the stretch. To increase the stretch, lock your hands around your left thigh, straighten your left leg and draw it towards your chest. Repeat using your right leg.

The total body stretch
Lie on your back with your legs together and extend your arms over your head, in line with your shoulders. Keep your head in line with your spine. Pull your tummy in tightly and press your lower back firmly to the floor. Take a deep breath in and, as you breathe out, extend both your arms and legs as far away from your body as you can. Breathing normally, hold the stretch.