Stretching is very useful and there is no need to jump or bounce around, your workout should be comfortable for you. It is also important to  breathe slowly and rhythmically during your workout. Hold all the positions for at least 10 seconds. But, if you want to increase your flexibility it is necessary to stretch all major muscle groups for not less then 30 seconds. The stretch exercises will not only help your body relax by reducing the muscle tension, they can be also used to increase your flexibility or ease your muscles or as a cool down after your workout session. 

The main and most important point here is the abdominal breathing which allows you to take air deep into your lungs. Deep breathing carries the oxygen to all your body parts more efficiently.

BACK OF THIGHS :
1. Stand up in straight position and put your feet close together.

2. Then raise the right leg forward, balancing on your heel, and bend your left leg at the knee.  Your hands should be located on the front of your tights.  Lift up your body from the ribs and lean forwards over the outstretched leg. Your back should be kept straight with the chin pointing towars the floor. Hold the position for a few seconds and repeat the same exercise using the other side.

FRONT OF THIGHS :
1. To begin exercise stand upright and put your hands on the back of your chin.

2. Bend your left leg up behind your body and clasp your ankle with your left hand.  If it is hard for you to reach far enough you can put a towel around your foot but not your ankle and hold each end of the loop.  During the exercise your knees should be kept together and the supporting knee (of the right leg) should be a bit bent.  Your spine should be straight and avoid leaning forward, sideways or backwards. The abdominals should be pulled in, the buttocks must be squeezed and keep your shoulders forward.
      
CHEST :
1. Stand upright  and raise your head. Your feet should be kept slightly apart in line with your shoulders. 

2. Keep your arms behind you and clasp your hands together.

3. Press your shoulder blades in towards each other and slowly lift your arms up. Don't lean forward. Your elbows should be a bit bent.

BUTTOCKS :
1. Liying on your back on the floor keep yuor arms by your side and your palms to the floor. Then bend your legs and put your feet on the floor.

2. Rest the outside of your right knee, your left knee should go out at an angle to your body.

3. With your both hands greasp your right thigh and lift your right foot off the floor. Bring your right knee in towards your chest.  If it is not convenient for you to stretch your arms to your right thigh you can use a towel to pull.  Then repeat the exercise with the other leg.