Simple moves for safe stretches
Five exercises that will improve your flexibility in just 10 minutes
Rest for 30 seconds between exercises
Consult your physician before starting any diet or exercise program
heel-down calf stretch From a standing position, step forward with one leg. Keeping your back leg straight and your entire foot firmly on the floor, slowly bend your front leg, feeling the stretch in the lower part of your back leg. Bend the front leg until the stretch becomes slightly uncomfortable and then hold a few seconds. Repeat on the other side. Muscles stretches: calves.
seated twist In a seated position, extend your left leg in front of you on the floor. Cross your right leg over it and bend the right knee, placing your right foot on the floor on the outside of your left thigh. Keeping your upper body erect, slowly turn your torso to the right. Place your right hand behind you for support. Gently push your left elbow against your right knee. Hold for five seconds and relax. Repeat on the other side. Muscles stretched: lower back, hip rotators.
lying-down quad stretch Lying on your belly, bend one knee and bring that foot up toward the back of your leg. Grab your foot with the hand on the same side and pull gently, feeling the stretch on the top of your thigh. Hold for 10 seconds, then lower the foot back to the floor and repeat on the other side. Muscles stretched: quadriceps
touching palms Stand with your back straight and abdominals tight.Bring your hands around behind your back and place your palms together in a prayer position, with fingers pointing toward the floor (use your fists if your palms don’t touch).Try to rest your hands against the small of your back if its comfortable. As you become more flexible, move your hands higher.Hold this position for 10 seconds, then release. Muscles stretched: shoulders.
bent-knee wall crossover Lie on your back with your feet against a wall. Lift one leg and cross it over the other knee. Gently bend the bottom leg, keeping that foot against the wall, until you feel a stretch in the hip of the top leg. Hold a few seconds for the stretch. Slowly return to the starting position and repeat on the other side. Muscles stretched: hip rotators.