Stretching after exercise increases range of motion, says Wendy Fox, a physical therapist at Women and Infants Hospital in Rhode Island. Do each move 4 times for 20 to 30 seconds.
Sit on floor with legs extended. Maintain straight back while reaching toward toes (even if you can’t touch them); hold.
Hamstrings and calves
Stand 10 inches away from a wall; place palms on it. Step back with right foot. Bend left knee, keeping right heel down; hold. Repeat on opposite side.
Back and shoulders
Raise right arm and bend elbow over head at a 90-degree angle. Use left hand to grab right elbow and pull it gently to the left; hold. Repeat on opposite side.
Ankle and foot joints
Stand on bottom step of a flight of stairs with balls of feet on edge of step. Gently allow heels to drop; hold.
Back and arms
Lie flat on your belly. Pushing into your hands, straighten your arms. Lift your thighs off the ground, and keep your toes pointed. Watch the video: Upward Dog