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TODAY, DO 10 MINUTES OF STRETCHING. The key areas to stretch are the low back, hamstrings (back of leg), quads (front of leg), calf, groin, chest and shoulders. When stretching, move slowly and to the limit of your range of motion, not to the point of pain. Exhale as you stretch an area and hold for 30 seconds. Don't bounce. LOW BACK: Lie on the floor on your back, with your feet flat on the floor, knees bent about 90 degrees. Grasp behind your thighs, just above the knees and pull your legs toward your chest, elevating your hips off the floor. Hold for 30 seconds. HAMSTRINGS: Sit on the floor with one leg extended out in front of you, knee slightly bent and the heel of the other leg against the inside of the thigh of the extended leg. Slowly bend forward at the waist toward the ankle of the extended leg. Hold for 30 seconds then switch legs. QUADS: Stand upright, flex one knee and bring that foot toward your butt. Grasp the raised foot with one hand and pull your heel toward your butt. Hold 30 seconds, then switch. CALF: Stand 4-5 steps from a wall, bend one leg forward and keep the other extended straight behind you. Lean against the wall and keeping your rear foot down, push against the wall with your arms. Hold the stretch for 30 seconds. Repeat the stretch, this time slowly bending the rear leg, hold 30 seconds, repeat with the other leg. GROIN: Sit upright on the floor, bring the soles of your feet together and bring your heels in toward your butt. Place your elbows on the inside of your upper thighs and slowly push your legs toward the floor. Hold 30 seconds. CHEST: Kneel on the floor with your forearms resting on a chair, so that your back is parallel to the floor. Drop your head beneath your arms and exhale, letting your head and chest sink to the floor. Hold 30 seconds. SHOULDERS: Cross one arm across your chest and grasp that arm's elbow with your other hand. Exhale and pull the elbow toward the opposite shoulder. Hold 30 seconds, then switch arms.
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