Forward Fold

Target: Hamstrings, lower back

Sit on the floor with your legs together and extended out on in front of you. Bend forward at the waist as far as you can, until you feel a stretch in your hamstrings (back of the thigh). It's not necessary to touch your toes; everyones range of motion will be different. The forward fold can also be performed one leg at a time, with the non-working leg bent and the foot against the inner thigh of the working side.

Hip Flexor Lunge

Target: Hip flexors

Place one knee on the floor beneath you and the opposite foot flat on the floor in front of you with that knee bent. Lean forward onto the front leg until you feel a stretch in the hip flexor of the back leg. Perform the stretch on both sides.

Seated Quad Stretch

Target: Quadriceps, knees

Sit on the floor and fully bend one knee so that your foot is just outside your hip. Lean your torso back until your feel a stretch in the quadriceps (front of the thigh) of the bent leg. Keep your hands on the floor behind you to keep your body propped up. Perform the stretch on both sides.

Seated Torso Twist

Target: Core, lower back

Sit on the floor with one leg extended out in front of you and the other leg bent with your foot flat on the floor on the outside of the extended leg. Twist your torso to the side of the bent leg until you a good stretch in your torso. Use your arms to hold you in place during the stretch, placing one arm on the bent leg and the opposite hand on the floor. Perform the stretch on both sides.

Seated Butterfly

Target: Adductors (groin), hips

Sit on the floor with your knees bent and the bottoms of your feet together in front of your pelvis. Let your knees fall toward the floor, feeling a stretch in your groin muscles. If you like, you can press down gently on your legs with your elbows to increase the stretch, but dont be too forceful.

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