Stretch Your Body

Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury. You should stretch both before and after your workout and make sure your muscles are warm (i.e., stretch after you warm up). Below are some common stretches for your lower body including your quads, hamstrings, glutes, calves and hips. Do each stretch at least once and hold for at least 30 seconds (more if you have time). Each stretch should feel good. If you feel any pain, ease up and go more gently.

Exercise	Instructions	Example
Hip Stretch	Cross left  foot over right knee.  Clasp hands behind right thigh and gently pull the leg in towards you, keeping upper body relaxed.  Switch Legs
Hamstrings	Lie on floor with knees bent.  Straighten one leg and slowly pull it towards you, clasping the thigh, calf or ankle.  Keep knee slightly bent. Switch legs.
Inner Thighs	Sit on floor with feet pressed together.  Keeping abs in, lean forward until you feel a gentle stretch in your inner thighs.
Hip Flexors	In lunge position, rest back knee on the floor, with front knee at 90 degree angle, abs in.  Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.
Hamstrings	From above lunge position, slowly move backward until leg is slightly bent. Bend forward at the hip, keeping back flat until you feel gentle pull in the back of the leg. Switch legs.
90-90 hip stretch	Sit on the floor with both legs bent at 90 degree angles.  Slowly lean forward until you feel a gentle stretch in your hips. Switch legs.
Lower back/hips	Lying on the floor, pull your knees into your chest and clasp your hands under your knees.  Gently press your hips to the floor.
Hip Flexors	From above position, straighten one leg and pull the other knee into your chest until you feel a stretch in your hip.  Switch legs.
Calf Stretch	On hands and knees, straighten your legs, but keep them slightly bent.  Gently press one or both feet towards the floor, keeping back flat and abs in.
Spinal Twist	Lying on the floor, place right foot on the left knee.  Using your left hand, gently pull your right knee towards the floor, twisting your spine and keeping left arm straight out, hips and shoulders on the floor.  Switch sides.
Quadriceps	Lie down on your side using elbow for balance.  Using other arm, slowly pull your foot towards your glutes, keeping both knees together and bent knee pointing down.  Switch legs.