| Stretch | Duration |
| Neck stretch | 8-10 seconds |
| Shoulder stretch | 10 seconds |
| Triceps stretch | 10 seconds |
| Chest stretch | 10 seconds |
| Upper back | 8-10 seconds |
| Calf stretch | 10-15 seconds |
| Hip flexor | 10-12 seconds |
| Standing hamstring stretch | 8 seconds |
| Adductor stretch | 10-15 seconds |
| Spine Rotation | 8-10 seconds |
| Lower back | 8-10 seconds |
| Glute stretch | 8-10 seconds |
| Prone quadriceps stretch | 10-12 seconds |
Stretch sequence for the lower body
| Stretch | Duration |
| Calf stretch | 10-15 seconds |
| Hip flexor | 10-12 seconds |
| Adductor stretch | 10-15 seconds |
| Abductor stretch | 12-15 seconds |
| Spine rotation | 8-10 seconds |
| Lower back stretch | 8-10 seconds |
| Glute stretch | 8-10 seconds |
| Prone hamstring stretch | 8-10 seconds |
| Prone quadriceps stretch | 10-12 seconds |
| Stretch | Duration |
| Shoulder stretch | 8-10 seconds |
| Chest stretch | 10 seconds |
| Upper back stretch | 8-10 seconds |
| Calf stretch | 10-15 seconds |
| Standing hamstring stretch | 8 seconds |
| Standing quadriceps stretch | 8-10 seconds |
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Saturday 12th December 2009 at 11:06:46 PM
This was very helpful.
Thursday 4th February 2010 at 2:51:14 PM
Really helpful and well done website! This helped me to put together a quick but thorough warm up sequence for my dance class that I teach. Thanks!!!
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