WARM UPS AND STRETCHES

Before stretching, it is best to warm up by walking or biking for 5 minutes.

If you have access to a bike or treadmill, that would be a great place to start. But, if you have neither of those, find an open space and preform this series of warm ups:

Warm-Ups
    1. Jumping Jacks - 30 seconds to 1 minute
    2. Ankle Bounces (small hops) - 20 reps
    3. Moving your body left to right (keeping legs seperated, make little jumps back & forth) - 10 reps
    4. Leg Swings (front to back to warm up the hips) - 10 reps each
    5. Moving legs in & out - 5 - 10 reps
    6. Squats (keeping your knees in front of the toe of your shoe, but not beyond) - 10 reps
    7. Arm Circles (front & back) - 5 reps each

Streches
The following stretches should be done after your warm up:

1. Calf Stretch         Hold 10 sec 10 reps Repeat other leg			2. Hip Flexor Stretch         Hold 30 sec 3 reps Repeat other leg
3. Hamstring Stretch         Hold 30 sec 3 reps Repeat other leg			4. Hip Rotation Stretch (Periformis Stretch)         Hold 20 sec 3 reps Repeat other leg
5. Double Knee to Chest Stretch         Hold 5 sec 3 reps

Two pieces of equipment to consider getting are a Foam Roller and Medicine Ball (6 lb would probably be good).
These can be useful for stretching and relieving tension on muscles. Below are stretches that can be done with either the Foam Roller or Medicine Ball (for an lighter stretch).