17. Child’s Pose
Muscle Stretched: Latissimus Dorsi.
A very relaxing stretch, this one starts with you on the ground with your hands and knees on the floor. Slowly bring your hips back until your forehead is on the floor. If you want a better hip stretch, bring your knees wider. Your upper back should be in arch shape, and then you should externally rotate your shoulder to stretch your chest and lat muscles.
18. Standing Calf Stretch
Muscle Stretched: Soleus and Gastrocnemius.
This can be performed on the edge of a stair step or wall. Rotate your ankles a bit towards inside and outside to actively stretch your calf muscles.