The chop

The chop, so named because of its similar move as in chopping wood, is the king of all functional stretches because it stretches your buttocks, back, abs, and chest all at the same time. To do this stretch, follow these steps:

1. Stand up tall with your feet hip-width apart and your arms at your sides.
2. Bend your knees and pivot on your left big toe as you lift your left heel. Your right foot remains on the ground and should be facing forward.
3. Twist your hips to the right and reach both of your arms down and behind you.
4. Hold the position for one deep breath.
5. Come back to center and continue to turn your hips as you reach both arms overhead to the left.
6. Hold this position for one deep breath. You should feel the stretch in your right hip flexor, obliques, and chest.
7. Repeat the stretch from right to left for six to eight repetitions and then work your way up to two sets of eight repetitions as you feel more comfortable.

To protect your back and spine, your hips should move with you and not remain forward throughout the moves.
A few do’s and don’ts for this stretch:

• Do inhale as you reach up and exhale as you bring your arms back down.
• Do lengthen your spine throughout the movement.
• Do hold your abdominals tight to protect your back.
• Don’t arch or compress your lower back.
• Don’t let your knees bow in or collapse inward.
• Don’t swing or create too much momentum; keep the movement fluid and under control.