Step back with overhead reach

This abdominal stretch is for the muscles that run along the front of your torso. Feel this stretch in your hip flexor, abdominals, and chest. A couple of important points to focus on during this stretch include the following:

• To really feel a deeper stretch in your hip flexor, tuck your pelvis under as you step back.
• Think of your spine as lengthening, not shortening, so the focus is on the front of your torso and not your lower back.

To do this stretch, follow these steps:

1. Stand tall with your feet together, your abdominals and chest lifted, your shoulders back, and your shoulder blades down.
2. Inhale and as you exhale, lunge back with your left leg and reach your left arm over your head.
3. Hold this position for three deep breaths.
4. Inhale and bring your foot and arm back to starting position.
5. Repeat this exercise with your right leg and arm.
6. Repeat this stretch for six to eight repetitions, alternating sides (as in Step 5).

When you feel you’re ready to add a repetition or two, try doing two sets of six to eight repetitions.
A few do’s and don’ts for this stretch:

• Do keep your spine long, even as you reach up and back down.
• Do keep the motion slow and fluid and use your abdominals to slow that motion down.
• Do use your upper back muscles to keep your shoulder blade down as you reach overhead.
• Don’t compress your lower back as you reach up.
• Don’t twist or reach to the side.