Stretching/Strengthening...

Back -

Stretch -
Swimmers Stretch - Lay on front, arms in front. Lift left arm and right leg. Hold for 3 secs, return, rest and repeat, using opposite arm. and leg. Do 5 on each side.
Cross Legged Stretch - Start on back with knees up, feet flat on floor. Cross one leg over the thigh of the other. Then lift the other leg towards your chest until you feel a slight pull. Hold for 3 seconds. Relax, return and repeat on other side. Do 5 on each side.
Hip Stretch - Lie flat on your back. Lift one leg, bending the knee and holding the thigh, towards the chest until you feel a gentle pull. Hold for 3 seconds. Return, rest and repeat. Do 5 on each leg.
Pelvic Tilt - Lie on your back. Exaggerate the hollow in the small of your back by tilting your pelvis up. Then flatten it by tilting your pelvis back down. Hold each position for 3 seconds. Rest, repeat. Do 5 on each leg.
Straight Leg Raise - Lie on your back with one leg bent at 90 degrees (feet flat on floor) and other leg straight. Raise the straight leg up to 90 degrees until you feel a slight pull (keep leg straight). Hold for 3 seconds. Relax, rest and repeat. Do 5 on each leg.
Gentle Crunch - Lie on your back with both legs at 90 degrees (feet flat on floor). Cross your arms over your chest. Lift your head and shoulder blades off the floor. Hold for 3 seconds. Rest repeat 5 times. DO NOT try and hold your breath.
Pelvic Lift - Lie on your back with both legs bent at 90 degrees. Lift bum off the floor until your thighs and body are in line. Hold for 3 seconds. Return, rest and repeat. Do 5.

Ankles -

Stretch-
Flexion/Dorsiflexion - Point toes forward. Point toes up. The whole good toes bad toes routine
Calf Stretch - Hands on wall. Lean into wall, body at a 75 degree angle (ish). Keep one legs straight and one leg bent. Push the heel of the straight leg down to the ground. Bend the straight leg slightly, still pushing the heel to the ground.
Strengthen -
Walking on Sand - Walking on sand is a good way to strengthen your ankles as it is an uneven surface.
Wobble Boards - Wobble boards aid balance and stability in ankles and knees.
Dogens Titanium Ankles Tutorial - Check it out - http://www.youtube.com/watch?v=TDbnMKhIuA0 Its a long watch but awesome

Arms -

Stretch -
I Don't Know What This Is Called - Hold both arms straight out in front of you. Cross your right elbow over your left elbow. Bend your left arm, bringing your left hand an inch or two past your face. Hold for 3 seconds. Repeat twice for each arm.
I, Again, Don't Know What This Is Called - Hold both arms straight above you. Bend your right arm. Grab your right elbow with your left hand. Pull your right elbow towards the back of your head. Hold for 3 seconds. Repeat twice for each arm.
Strengthen -
Climb ups - Hang in a cat position for 45 seconds. Climb up. Hang in a cat position for 35 seconds. Climb up. Hang in a cat position for 30 seconds. Climb up.
Press ups - Diamond shape with your hands, 20 press ups. Narrow gap in your hands, 20 press ups. Wide gap in your hands, 20 press ups. Press up near a wall, do a clap press up, but instead of clapping, put your hands onto the wall. Easy? I think not.
Handstand press ups, with aid of wall - handstand facing away from the wall. Rest your feet on the wall. Press up. Do as many until failure
Pull ups/chin ups - Grab bar. With legs either crossed below you, or piked out in front, lift yourself so that your chin is above the bar your holding. Lower slowly. Repeat.
Front lever - Grab bar. Lift yourself so that your parallel to the floor. Hands should be by waist. Dont understand? Here - http://www128.pair.com/r3d4k7/FrontLever(1962).JPG Try it one handed? Here - http://www.climbandmore.com/upload/Image/training/John_Gill2.jpg

Legs -

Stretch -
Quad stretch - Focus on a point on the ground in front of you. Bend your right leg up so your foot is by your bum. Grab your leg with you right hand and pull tighter. Hold for 3 seconds. Release and repeat with left leg.
I have no idea - Split your legs apart, the same angles from each other. Make it quite wide. Bend your left leg, keeping your feet flat on the floor. Stretches your calfs, hamstrings and quads
Standing Pike - Stand up straight. Bend over and touch your toes. Keep your legs straight. Try and get your hands flat on the floor. Another variation of this is to sit down with your legs in front of you. Touch your toes. Keep your legs straight.
Hmmmmm - Stand up straight. Bend one knee up to your chest. Grab the knee with both hands and pull tighter. Hold for 3 seconds. Rest and repeat with other leg.
Strengthening -
Squats - Stand up straight, arms out in front of you and legs at shoulder width apart. Lower your body down, keeping your feet flat on the floor. Keep your back straight. Hold it for 3 seconds. Come up again. Repeat 20 times.
Pistols - Stand on one leg, the other out in front of you. Lower yourself on the one leg, keeping your back straight and the other leg out in front. Hold it for 3 seconds. Come back up and repeat 10 times on each leg.
Donkey Leg Stretch - On hands and knees, straighten one leg behind you while keeping head an neck level. Hold for 3 seconds. Rest, repeat. Do 5 on each leg.



There you go! If you need to strengthen or stretch any muscle, it should be there
Happy Stretching!

Why thank you ^^

Shall [color=indigo]come (4 to 5 times a day)[/color] in useful I'm sure