Hi, I'm Jay McLeod. Today, I'm going to show you seven types of stretching exercises, o.k. Now, stretching is good because it helps to improve the range of motion around the joints. O.k., it also helps with circulation, blood circulation to your muscles, o.k. And also helps to keep your muscles nice and long. A longer muscle can develop more size. So, the first stretch I'm going to do, o.k., is going to stretch out your pecs, your chest muscles. O.k., you're going to find an open doorway and you're going to bend your elbow at about 90 degrees. Now, if you're stretching out to right side, you want your left foot forward and your right leg back, o.k. Now, from here, I'm going to really lean my body, o.k., from my armpit, lean my body into the door. And I'm going to turn away from the door, really leaning, only lean as much as you can, o.k. Once you start to lean and you look away, you should feel that stretch right up, under your armpit, o.k. Any time you do these stretches, you want to hold the static stretch for 30 seconds o.k., to improve your flexibility. So, the next stretch I'm going to show you is a stretch, your Latissimus Dorsi, o.k., that huge muscle in your back, o.k. Now, from here, from a kneeling position, I'm going to drop my, I'm going to sit my butt down, I'm going to walk my hands all the way as far as they can go, o.k. Already stretching my arms, my pecs and may lats. Now, from here, to really stretch out my left side of my lats, I'm going to walk my hands over to the right. From here, I'm going to sit my left hip down and really sink down as low as you can, o.k. Without hurting yourself, sink down and hold that stretch. You should feel a stretch, a nice, intense stretch in your lats. And you're just going to hold that for about 30 seconds. Now, to get your right side, you simply walk your hands across, o.k. And you're going to drop your right hip down to the ground, there we go and just hold that stretch. The next, we're going to show you is how to stretch out your posterior deltoid, o.k., the back of your shoulders. So, sitting either on a bench or in a chair, chest out, o.k., maintaining that natural arch in your lower back. I'm going to take my right arm across my chest, I'm going to grab at the elbow and I'm going to keep my shoulders down and relax, o.k. Now, I stretch it up to my ear, down and relax. I'm going to turn out to my right, just a little bit, making sure I'm putting pressure on my elbow. Now, when you do this, you should feel this in the back of your shoulder. Once again, each and every stretch, holding for about 30 seconds. The next stretch I'm going to show you, is to stretch out your triceps, o.k., the back of your arms. From here, you're going to bring your right arm out behind your head, o.k. You're going to grab the elbow and you're going to pull towards the mid-line of your body, o.k. Keeping your chest out, not looking down at the ground, all hunched over, o.k. Chest out nice and strong. So, the next exercise I'm going to show you is a stretch for your quads, o.k., the front of your thighs. You can, for me, I'm going to grab this little piece of equipment, but you can grab a desk, you can grab a chair, you can even grab the wall, o.k., something to help you balance. So, I'm going to place all my weight on my right leg and I'm going to lift my left, I'm going to grab my left ankle. And I'm going to drop my quad down, my left knee is going to get real close to my right knee, o.k. I'm going to pull on my foot to really stretch out my quads. Now, if you're flexible enough, you can start to kind of pull your heel out to the side of your hip just a little bit, giving you more of a stretch, o.k. Alright, the next stretch I'm going to show you is the hamstring stretch, o.k. So, you're going to grab a towel and your Yoga mat, o.k, I'm going to turn off to my side. You're going to lay flat on your back, o.k. From here, you're going to raise your legs as high as you can. And you're going to loop the towel behind your hamstrings, o.k., under your knee, under the crease of your knee, now under the bend of your knee. Now, from here I'm going to grab the towel in an underhand position, head relaxed, and I'm going to pull my legs towards my body. Keeping my legs as straight, as straight as possible, I'm just going to hold it. The final stretch I'm going to show you is the groin stretch, o.k. Really stretching out your abductor muscles. Now what I'm going to do from a seated position, I'm going to bring my feet together. O.k., I'm going to hold onto my toes, I'm going to try to press my knees down to the mat. And I'm going to lean forward, keeping my body up, my chest out, lean forward from the waist as much as I can. To really give me a good groin stretch.