Here is a BASIC stretching guide by Salty Vixen. I put a video below the list that is easier to understand (from youtube)
Supine Low Back Stretch
(Low Back) : Lie on mat, with both knees bent, feet flat on mat. Keeping feet and knees together, lift feet off mat, reaching around behind knees with hands, hugging knees into chest, while keeping back flat to the mat. Hold 15 seconds.
Lying Outer Hip Stretch (Hips, Buttocks): Lie on mat with knees bent, right ankle on the left thigh just below left knee. Reach around left leg with both hands and gently pull the left knee up and towards the body. Fell mild tension in the right hip and buttocks. Hold 15 seconds, and repeat on other side
Supine Hamstring Stretch : (Back Of Upper Legs)Lie on mat with knees bent, feet flat on mat. Lift right leg, with leg straight, knee soft (slightly bent), foot flexed. Now, with both hands reach around right leg. Keep hips to the mat, as you gently pull right leg toward your body. Feel mild tension in back of upper right leg. Hold 15 seconds, and repeat on other side.
Prone Abdominal Stretch (Abdomen) : Lie face down on mat with palms down on mat, directly under shoulders, toes pointed. Exhale as you extend arms straight, keeping head in line with the spine. Feel mild tension through the abdominal muscles. Hold 5 seconds. Repeat 3 times.
Kneeling Superman Reach (Shoulders) : Kneel down on mat. Sit back moving buttocks toward the heels with arms extending out in front of body, elbows straight and palms pressing down into mat. Feel mild tension through upper arms and shoulders. Hold 15 seconds.
Side Lying Quadricep Stretch (Front Of Thigh) : Lie on mat on left side. Left arm extended straight out, head resting on left arm. Keep left leg straight. Bend right knee, and reach back with right hand grasping right ankle, pressing heel towards buttocks. Feel mild tension in front of thigh. Hold 15 seconds, and repeat on other side. BE CAREFUL NOT TO OVER STRETCH KNEE.
Seated Inner Thigh Stretch (Inner Thigh) : Sit tall on mat with knees bent, bottoms of feet together, feet close to body. With hand on knees, lean chest forward slightly as you push knees down. Feel mild tension in inner thigh. Hold 15 seconds.
Standing Gastroc Stretch (Calves) : Stand about 12 inches away from wall. Place forearms against wall and lean forward. Step back with the right leg, keeping the right leg straight and press the right heel down. Feel mild tension in the right calf. Hold 15 seconds, and repeat on other side.
T Stretch (Chest) : Either sitting or standing, extend arms straight out to the side, with palms forward. Relax neck as you press straight arms back a hold, feeling mild tension through the chest. Hold 15 seconds.
Palm Up Stretch (Front Of Upper Arm) : Either sitting or standing. Extend right arm out in front of body, with palm facing up. Grasp right fingers with left hands, and gently pull right fingers back and towards your body. Feel mild tension front of upper arm. Hold 15 seconds, and then repeat on other side.
Behind Head Tricep Stretch (Back Of Upper Arms) : Either sitting or standing. Drop chin down to chest, and reach right arm straight up overhead, palm forward. Bend elbow and drop right hand to back of neck, now palm facing in. Reach overhead with left arm and grasp just below the right elbow with the left hand, gently pulling the right arm to the left. Feel mild tension in the back of the right upper arm. Hold 15 seconds and repeat on other side.
Standing Torso Reach (Torso) : Stand with feet outside shoulder width, toes pointing straight ahead. Place right hand on right hip for support and reach left arm up and overhead, bending torso to the right. Feel mile tension up through left side of torso. Hold 15 seconds. Repeat on other side.
Neck Rolls (Neck) : Either sitting or standing. Drop chin down to chest, then keeping chin down close to body, roll neck from shoulder to shoulder in a smooth controlled motion. Side to side 10 times.
