Each position hold at least 30 seconds. Just a light stretch is what you want, never strain or bounce. Breathe slowly and deeply.
Bend at the knee and grab the toes pulling your foot up to your butt.
Repeat for each leg.
Spread feet apart put weight forward on bent knee over one foot, stretching the back foot. Repeat on each side.
Feet apart, stretch out your arms horizontally then lean down to one side reaching to your foot, the other arm extending straight up. Repeat on the other side.
I don't think form or order matters but just a few minutes stretching, relaxing, and cooling down will make a big difference later, especially before getting in a car for a long drive back.
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