Stretching(static)

Hold each stretch for 30 seconds.

If one side of body has greater range of motion than the other it often should be stretched to be equal.

Bigger stronger muscles overpower small weaker ones so stretch the big ones first.

Aim to feel uncomfortable when stretching whilst breathing deeply.

Overstretching is when the stretch is taken to far and ligaments and tendons are placed under large amounts of stress, avoid this.

Hamstrings(bicep femoris)

The standard hamstring stretch involves standing and bending at the waist touching the floor or toes. This stretch however stretches the lower back which may lead to lengthening muscles beyond ideal length and strength. Instead the stretch below does not stretch the lower back.

Standing with feet shoulder width apart, arch your lower back and then hinge forward at the waist keeping your lower back arched. 

Neck impingement(levator scapula)

If you cannot roll your neck in a circle without pain you may have neck impingement.

Sitting or standing wing right scapula up and forward. With left hand pull head to left nipple. Or vice versa.

Scapula (learn to wing)

Note permanent scapula winging is a problem which can be fixed by strengthening the muscles.

Lying on back place lefthand under glutes with palm face down. Bring knees to chest. Roll/twist torso over to the left. Or vice versa. 

Chest(pectoralis major)

Place left forearm against left side of door frame with upper arm parallel to the floor. Place left leg Infront and to the right of right leg. Twist torso away from left arm.

Upper back(latissimus Doris)

Standing with left arm straight place against the top of a doorframe. Place left leg Infront and to the right of the right leg. Twist and lean torso away from left arm.

Deep squat(ATG, ass-to-grass)

Being able to sit on your calves is a prerequisite to squatting that deep as an exercise. 

Hold onto something for balance if needed and squat down.