Here are a few stretches that develop flexibility in the long muscles in the arms and legs:
Quadriceps Stretch: Stand facing a fence, hold on with one hand for balance. Bend your right knee and grasp around the ankle. Bring your heel toward the buttock and point your tailbone down toward the floor. Hold the knees close together feeling the stretch in the front of your right thigh. Repeat on the other leg.
Calf Stretch: Facing a fence, place both hands on it. Position the ball of your right foot against the bottom of the fence with the heel on the ground. Place your left leg behind you. Press some of your body weight over your right foot until you feel your right calf stretching. Repeat on the other leg.
Shoulder and Chest Stretch: Stand with your feet hip-width apart, abs pulled in. With both hands, hold a towel behind your body. Hands should be as close as possible to each other. Gently raise your arms up until you feel the stretch across your chest and in the front of your shoulders.