Quads: Stand with feet close together. Grasp left foot with left hand, and pull heel toward buttocks. Roll hips under to intensify stretch in front of thigh. (Place other hand on wall or grasp banister for support, if needed.) Hold stretch, then repeat on right side.

Chest: From back stretch position, release one hand, and turn away from the opposite hand to stretch chest and shoulders. Hold, then repeat on opposite side.

Back: Standing at top of stairs, grasp stair post with both hands (use a wide grip, with one hand over the other). Squat and lean back with arms extended.

Hamstring/calf: Place one heel on second or third step. Bend knee of supporting leg, pressing hips back until you feel a stretch in the back of the forward leg, and hold. Lean forward, bending the front knee and straightening the rear leg until you feel stretch in calf. Slide rear foot back to intensify stretch. Hold, then repeat with opposite leg.