Stretch and Relax

A body in a tense state expends energy inefficiently. By relaxing your muscles you can extend your staying power. The more relaxed your muscles the more flexible you are. The more flexible you are the more efficiently you use energy. " By bringing about stretching and relaxation in different muscle groups overall balance of posture is maintained in a very economical way with very little expenditure of energy and practically no fatigue" (Mc Laren 1984). The stretches used are not as important as the speed of execution. When relaxation is the goal then gentle, slow smooth movements should be used. Be sure all exercises are safe and appropriate for the group you are working with.
Standing:

Balance on one leg, fix eyes on a spot ahead of you (crane stance)
Balance on one leg, lace second foot on side of opposite knee with arms overhead, palms of hands together
Standing quadriceps stretch holding onto the ankle
Standing adductor stretch
Standing erector spinea stretch
Half squats with hold and recover
Side bends
Standing twist - keep hips forward while twisting upper body - arms outstretched

Sitting:

Double leg clasp with relaxed knees and bringing chest to knee (keep head up)
Abductor stretch - hugging knee to chest with foot outside the straight leg
Abductor stretch - pushing knee away with elbow while twisting to look over shoulder
Chest expansion
Overhead latissimus dorsi stretch
Posture clasp or triceps stretch
Shoulder stretches - forward, overhead or across body
Head/neck stretches - ear to shoulder, chin to shoulder and look behind you, chin to chest and raise chin with mouth closed to lengthen front of neck.
Twist seated - body upright
Twist seated bringing opposite hand to opposite foot and looking up
Adductor stretch seated with soles of feet together and knees dropping out
Alternate leg pulls chest to thigh
Alternate leg pulls with side bend

Lying:

Hamstring stretch
Oblique and abductor stretch - lying with arms outstretched, keep shoulders on the floor while taking bent knee across body towards floor
As above with straight leg
Back raise with pelvic tilt - roll back down one vertebrae at a time
Lying on side - side leg raise and hold
Lying on side - quadriceps stretch
Lying on tummy raise one leg at a time, keeping knee straight
Lying on tummy raise alternate leg and arm and hold
Cobra - onto forearms - look straight ahead