Shoulder & Chest Opener
Individuals should be lying face-up while on the floor with a kettlebell or dumbbell in the right hand. Some individuals that are not strong enough could use soup cans instead. Stretch out the right arm directly above the chest, while the left arm remains resting on the floor next to the ear. The right leg should be bent as the right foot is placed on the floor next to the left knee.
Then roll onto the left shoulder, allowing the right knee to fall on the floor. The right leg should be extended onto the floor and gradually roll the hips forward. Then return back to the position with the right knee bent with the arm remaining overhead. Repeat this eight to twelve times. Roll onto the back carefully; hold the weight onto the chest to give the arms a rest. Then switch sides.
Hitchhiker
Individuals should get on the floor on their hands and knees like the Tabletop position. Place the wrists below the shoulders and the knees below the hips. Form a fist with the right hand, with the thumbs pointing up like a hitchhiker trying to get a lift. Then lift the right arm in front to a height of the shoulders. Then lower the arm to start and repeat eight to twelve times.
Hamstring & Hip Opener
Individuals should kneel on the floor placing their knees roughly hip-width apart. Place the right foot forward in order that the right knee is placed over the right ankle. The right thigh should be parallel to the floor. The arms should be placed to the sides of the hand could be placed on the hips. The weight should then be shifted backward as the individual leans from the hips over the right foot. Permitting the right toes to come up. In the event that the individual requires balance, they can place their hands on the floor. Then release and repeat this movement eight to twelve times. Alternate sides and repeat.
