You should perform stretches for your whole body before and after your workout, but focus more on the areas that will be under stress. For example, if you will be doing chin-ups, primarily stretch your upper body. Stretch slowly to allow your muscles to ease into each posture. Never overstretch, and stop if you experience pain.
Upper Body Arm Stretch
Stand straight and cross your left arm across your chest toward your right side. Keep your left elbow straight as you push it with your right hand in toward your chest. Once you reach your maximum point of stretching, hold the position for one deep breath. The main stretch is happening in your left shoulder and upper arm. Repeat this sequence for your right arm, breathing deeply as you stretch.
Upper Body Chest Stretch
Hold your hands in a tight grip behind your back and keep your elbows straight. Lift your hands away from your body with an upward motion, as far up as you can. Bend over at your waist slowly as you position your hands above you and feel the stretch in your chest and shoulders. Keep bringing your arms up as far as possible but not so far as to feel pain. Stay in this position for three deep breaths and come out of it as slowly as possible until you reach a standing position; unclasp your hands.
Back Stretch
Sit with your legs and arms straight out in front of you. Bend your left knee and cross it over your right leg at a 90-degree angle. Place your right elbow on the outside of your left knee and twist your torso to the left. Use your left knee as leverage for your right elbow to achieve a deeper stretch of your lower back. Hold this position for three to five deep breaths and repeat on the other side.
Lower Body Hamstring Stretch
Stand straight with your feet 6 inches apart. Let your upper body hang down by bending over at the waist to touch your toes with your fingertips. If you can't reach your toes, bend your knees slightly. If you can easily reach the floor, try grasping your calves and bring your upper body toward your legs. Stay here as long as possible and breathe deeply. Slowly come back up, rolling your spine to an upright position.
