Stretching Routine

I like to do a light stretch before I exercise -- just a few minutes on tight, troublesome spots -- then a fuller stretch when I'm done and my muscles are nice and warm. Experiment with different stretches to see which ones feel best for you. Here are my favorites for these major muscle groups:

• Shoulders
• Back of Thighs and Calves
• Hips, Butt and Abs
• Inner Thighs
• Front of Thighs, Hip Flexors and Shins

When you're stretching, keep these tips in mind:

• Hold each stretch for about 20 seconds and stretch to the point of mild tension but not pain
• For problem or especially tight areas, repeat the stretch
• Always breathe naturally while you stretch
• Always use slow, controlled movements
• Don't bounce

Shoulders

Raise your right arm in front of you to shoulder height. Grasp your right arm with your left hand, and pull your right arm across your body. Repeat with your left arm.

Back of Thighs (Hamstring) and Calves

Raise your right leg and rest it on a chair seat or bench. With your right leg straight and your left knee bent, lean forward from your hips, not your waist, and pull your toes back toward you. Repeat with your left leg.

 

Hips, Butt and Abs

Lying on your back, use your right hand to pull your left knee across your body and toward the ground. Keep your left shoulder flat on the ground with your arm outstretched. Repeat on the other side.

Inner Thighs (Abductors)

Sit on the floor and bring the soles of your feet together. Bring your feet in as close to your buttocks as you can. With your elbows on your thighs, push your legs to the floor and hold.

Front of Thighs (Quadriceps), Hip Flexors and Shins

Place your left hand on a chair for balance, and grasp your right foot behind you with your right hand. Pull your heel gently toward your buttocks, knees together, hips forward and square. Repeat with the other leg.