Please read Part 1 and Part 2 of this article if you haven’t done so.

The Super Stretch :-

Standing with your legs 3 feet (1 m) apart and your arms raised over your head as high as possible, bend forward at your waist and push your arms through your legs. Each repetition should last about 5 seconds

The Upper Body Slant :-

Sitting on the edge of a slant board with your legs straight,lean back as far as possible so that your upper body is completely off of the slant board. If you don‘t have a slant board, you can easily create one with a board and a bucket. 

Each repetition should last 4-5 seconds. 

The Lower Body Slant :-

With your upper body lying on a straight bench and your butt on it while your legs are completely straight, lean your upper body forward and bring your nose to your knees. 

Each repetition should last between 4-5 seconds.

The Sky Stretch :-

Kneel on the floor with your body straight and your hands against your thighs. Bring your neck and head forward and tuck your chin to your chest. Then bring your neck and head as far back as possible while you arch your spine. Each repetition should last between 6-8 seconds. 

The Super Sky Stretch :-

On your knees with your arms stretched upwards and hands together, lean your head and arms back as far as possible. Each repetition should last about 5 seconds.

The Downhill :-

Standing with your hands together and arms behind you,bend down at the waist as far as possible as you slowly swing your arms as high as possible behind you.

Each repetition should last between 4-6 seconds. 

Standing Table Hold :-

Standing with your hands holding a table and your upper body horizontal to the table, have someone push against your upper back as you stretch. Each repetition should last 10-15 seconds. 

Bench Strech :-

Sitting on a straight bench with your arms raised above you, slowly lean back so that your upper body is off the bench and horizontal to it. 

Each repetition should last about 6 seconds. 

Incline Upper Body Slant Strech :-

Sitting on the upper part of an incline bench with your legs straight and hand together behind your neck, lean back over the edge as far as possible. 

Each repetition should last 4-7 seconds.

The Acrobat :-

Lying on your back with your knees bent and hands next to your head with the palms flat against the floor, push off your feet and hands to raise yourself up as high as possible.

Each repetition should last about 8-15 seconds.