Things You'll Need:
- Backless bench
-
Step 1
Squat on the floor. Support your body with both hands on the ground at the sides of your feet. Assume a position that gives you balance.
-
Step 2
Rest one leg on the ground. Bring your heel of the rear foot to your buttocks by gradually pulling.
-
Step 3
Align your hips in a parallel position with knees and feet of both legs. Feel the stretch in your quads.
-
Step 1
Stand with your back to a wall and about 12 inches away.
-
Step 2
Keep your heels near each other.
-
Step 3
Breathe out while you bend forward from your hips.
-
Step 4
Lower your trunk to your thighs and reach your toes. Remember to keep your legs straight.
-
Step 5
Breathe out as you either bend your knees or curve your upper torso as you return to the standing position.
-
Step 1
Find a supporting surface to help you keep balance as you perform this stretch. The supporting surface can be a barre or counter.
-
Step 2
Stand and face the support from about 3 feet away. Keep your feet together.
-
Step 3
Raise your arms overhead.
-
Step 4
Hold the arms and legs straight as you bend your hips and flatten your back.
-
Step 5
Grab the support with your hands.
-
Step 6
Breathe out and press downward on the surface while arching your back. Rotate your pelvis upward to include your hamstrings and lower back in the stretch.
-
Step 1
Sit on edge of the bench with your hands flat on the edge and in front of your body.
-
Step 2
Rotate your shoulders externally.
-
Step 3
Breathe out while you place your weight on your arms by lowering your body and leaning forward to one side and then the other.
