Standing balance with a twist

Adding a little balance work to your warm-up can raise your internal temperature and improve your balance. Try this exercise before your next workout.
To do this stretch, follow these steps:

1. Stand tall with your feet together and your arms at your side.
2. Shift your weight to your right leg only.
3. Bend your left knee slightly and lift your foot off the floor so all your weight is on your right leg (see Figure a).
4. Inhale and as you exhale, raise your elbows and cross your arms in front of your chest.
5. Twist to your left, hold for a few seconds, and return back to front position (see Figure b). Don’t attempt the twist until you’re stable on one foot. If you’re wobbly, use a chair or barre to help with your stability. Don’t be afraid of a little wobble; it’s how you test your limits and improve your balance.
6. Repeat this exercise three more times and then repeat four repetitions on the other side. To make this exercise more challenging, try standing on a bosu — a balance board — while performing this exercise. You can find a bosu at pretty much any sporting goods store.

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

• Do exhale every time you twist.
• Do keep your hips level with each other. If one hip is higher than the other, holding your balance becomes difficult.
• Do hold your abdominals tight and your shoulder blades down.
• Don’t lift your foot too high — only a couple of inches off the floor.

Standing groin and inner thigh stretch

This stretch is for the muscles that run along your inner thigh and also the muscles in your torso that rotate your spine. This stretch also builds strength in your thighs and creates heat in your body so your muscles are nice and warm for a productive, pain-free workout.
To do this stretch, follow these steps:

1. Stand with your feet in a wide stance with your toes pointing out.
2. Bend your knees and slowly lean forward until your elbows can rest just inside your knees (see Figure a).
3. Gently press your right elbow against the inside of your right knee as you lower your right shoulder and rotate your spine to the left, looking over your left shoulder (see Figure b). Turning your head stretches your neck muscles at the same time other muscles are stretching during this exercise.
4. Lower your hips another inch and tilt your pelvis back. Lowering your hips deepens the stretch in your groin. Think of reaching your tailbone to the ceiling as you tilt your pelvis back.
5. Hold the stretch for 30 seconds and then repeat the stretch on the other side. To make this stretch more dynamic, alternate from side to side several times without holding the stretch.

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

• Do breathe as you hold the stretch.
• Do press the knee away with your elbow.
• Do tilt your pelvis back.
• Don’t hold your breath.
• Don’t bounce or force the stretch.

Hamstring and back stretch

You should feel this stretch throughout your entire backside — heel, calf, hamstring, lower back, and lats. Try not to tighten your shoulders and round your back during this stretch. Stay in your comfort zone during this stretch. Remember that you’re introducing range of motion, not trying to increase your overall flexibility.
To do this stretch, follow these steps:

1. Stand with your feet in a wide stance about hip-width apart.
2. Extend your left leg so your heel on your right leg remains on the floor and your toes on the left leg are lifted toward the ceiling.
3. Bend your right knee as you slowly press your hips back (see Figure a).
4. Reach your right hand toward your left toes or the outside of your left leg (see Figure b).
5. Hold the stretch for 30 seconds and then repeat on the other side.

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

• Do tilt your pelvis back.
• Do try to keep your back flat.
• Do keep your foot flexed and your toes pointed up.
• Don’t bounce or force the stretch.
• Don’t tighten up your shoulders or round your back.

Standing calf and hip flexor stretch

Stretching the calf and the hip flexor together is valuable because they affect each other. If your calf is tight, it may limit the movement in your hip flexor. If your hip flexor is tight, then it may limit your range of motion in your calf.
To do this stretch, follow these steps:

1. Stand tall with your left foot back far enough to still keep your heel on the ground (see Figure a).
2. Bend your right knee and reach your left arm overhead as you press your hip forward (see Figure b).
3. Squeeze your buttocks to feel the stretch a little deeper in your hip flexor and calf. As you stretch your arm overhead and press your hip forward, you should feel as if your spine is lengthening, not shortening or compressing.
4. Hold the stretch for 30 seconds and then repeat on your other leg.

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

• Do reach up and back, not just back.
• Do work on getting your heel to stay on the ground.
• Don’t arch your back.
• Don’t relax your abdominal muscles — keep your bellybutton toward your spine.