It's important to stretch out your shoulder muscles. Place your hand behind your head and point your elbow up. Pull elbow with other hand and hold for 30 seconds. Switch arms and repeat!
Stretch out your front shoulder with a wall press. Place the palm of your hand on the wall and slightly bend your elbow. Then twist your body away from the wall. Hold for 30 seconds and switch sides.
To stretch out your calves, place your hands on the wall and put one of your feet back as far as it can go without straining it. Hold for 30 seconds and then switch legs.
To stretch out your laterals, sit on the floor and cross one foot over the other leg. Press your elbow diagonally on your bent leg while twisting your torso. Hold for 30 seconds and switch sides.
To stretch your inner thigh, sit on the floor and straighten your back. Bend both knees down to the ground and press the bottoms of your feet together. You can also press on your knees.