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Step 1
Place your hands against a wall with your feet away from the wall.
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Step 2
Push against the wall while you keep your ankles, legs, pelvis, spine, neck and head in a straight line.
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Step 3
Point toes straight, feet together, while keeping your heels up off the ground.
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Step 4
Breathe, bend your arms, move your weight towards the wall and try to press your heels into the ground.
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Step 1
Sit up on the ground, back straight. Extend one leg while the other bends at the knee with the heel against the inside of the extended leg's thigh.
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Step 2
Rest the bent leg on the ground. Feel the stretch.
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Step 3
Continue extending the straight leg and breathing out. Slowly lower your upper body onto your thigh of the extended leg. When you feel the stretch hold, contract the quadriceps to ease the tension in the hamstrings.
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Step 4
Stretch the opposite leg following the same steps.
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Step 1
Lie face down and extend your body on the ground.
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Step 2
Put your palms on the ground near your hips, fingers pointing forward.
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Step 3
Press down with your hands, lifting your head and torso. Arch your back while contracting the gluteal muscles to ease the pressure in your lower back.
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Step 1
Find a chair or bench. Sit with legs closed and feet flat on the ground.
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Step 2
Place each hand at your hips with your thumbs resting on the hips.
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Step 3
Extend from the hips and lean forward. Try to rest the front part of your shoulders on your knees.
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Step 4
Move elbows forward while breathing out and try to touch them together.
