Seated straddle stretch

This stretch integrates many muscle groups — inner thigh, back, hamstrings — into one stretch. To do this stretch, follow these steps:

1. Sit on the floor with your legs straight, your feet as far apart as possible, and your hands behind your hips; sit up very tall (see Figure A). Keeping your hands behind your hips helps you keep your spine lifted and straight. This position allows you to stretch your back, inner thighs, and hamstrings without creating tension in your shoulders and upper back.
2. Move your hips forward an inch or two until you feel the stretch along both inner thighs.
3. Inhale and as you exhale lean slightly forward, tilting your pelvis back (see Figure B). Your hands are behind your hips in this step, but if you want to add a variation and you’re flexible enough to bring your hands in front of you without rounding your back, you can deepen the stretch by reaching forward as far as you can.
4. Hold the stretch for 30 seconds or four to five slow, deep breaths. Your goal isn’t to get your chest to the floor; it’s to feel a stretch in your inner thighs without your pelvis tucking under or your back rounding or your knees rolling inward. Even though this stretch is common, it can still be difficult because of all the muscles involved.

A few do’s and don’ts for this stretch:

• Do keep your knees and toes facing upward toward the ceiling.
• Do tilt your pelvis back as you lift your chest.
• Do breathe deeply through the entire stretch.
• Do progress slowly through this stretch, spending 15 seconds or so in the comfort zone.
• Don’t place your hands in front of you unless you can keep them there without rounding your spine or tucking your pelvis under.
• Don’t bounce this stretch.

Seated twist with one leg extended

This stretch gives you a rotational stretch for your core and a stretch in your buttocks at the same time. To do this stretch, follow these steps:

1. Sit on the floor with your right leg straight in front of you, your left foot crossed over your right thigh, and your hands on the floor behind you (see Figure A).
2. As you inhale, bring your right knee toward your chest and sit up very straight, lengthening your spine (see Figure B).
3. As you exhale, look over your left shoulder, rotate your spine, and tilt your pelvis back. Pay close attention to the position of your pelvis. If you avoid tucking your pelvis under, and you really think about your tailbone reaching for the wall behind you, then you stretch your abs and back, but you also feel a stretch deep in your buttocks.
4. Hold the stretch for 30 seconds, deepening the stretch with every breath.
5. Switch sides and repeat the same stretch on your other leg.

A few do’s and don’ts for this stretch:

• Do bring your knee close to your chest before you twist.
• Do look over your shoulder to lengthen your neck muscles, too.
• Do lengthen your spine before you rotate.
• Don’t tuck your pelvis under or round your back.

Seated hamstring stretch

Most people find it more comfortable and effective to perform this stretch with the aid of a towel or strap. To do this stretch, follow these steps:

1. Sit on the floor with your right leg straight out in front of you and your left leg bent at a comfortable angle (see Figure A).
2. As you exhale, hinge forward at the hip, keeping your leg straight and your foot flexed (see Figure B). Pay close attention to the position of your pelvis. Your tailbone should be reaching back as you hinge forward at the hips. Don’t get discouraged if your chest is nowhere near your leg. As long as you’re feeling a good deep stretch in the back of your thigh, you’re doing great!
3. Breathe deeply and hold the stretch for 30 seconds. Deepen the stretch with each breath by tilting your pelvis back, lifting your chest, and flexing your foot forward.
4. Repeat the same stretch on your left leg.

A few do’s and don’ts for this stretch:
_ Do gently pull your foot toward your body with the towel or strap.
_ Do keep your knee straight, and try to keep the back of your knee on the floor.
_ Do keep your back straight, not rounded or tensed in your shoulders.
_ Don’t force the stretch or pull too hard on the towel.
_ Don’t look down at your knees; look at the floor in front of your toes