As workouts get longer and more vigorous, it is important to include a greater variety of stretches to keep all muscles flexible during workouts and to help muscles recover after workouts.

Seated Leg Stretch

  1. Sit on ground with both legs together and stretched out infront of you.
  2. Bend left leg upward and cross left leg over right thigh.
  3. Take left arm and place elbow on left knee and rest arm on left calf.
  4. Push left arm against calf allowing body to turn and face the right side.
  5. Hold stretch for 15 seconds.
  6. Repeat stretch on other side of the body by keeping left leg straight, bending the right knee, and crossing right leg over left thigh.
  7. Rest right elbow on right knee and rest arm on right calf, while allowing body to turn and face the left side.
  8. Hold stretch for 15 seconds.
  9. Repeat stretch 3 times each side.

Behind the Head Arm Stretch

  1.  Bend right arm behind head with palm facing outward reaching for the left shoulder.
  2. Raise left arm and grab right elbow.
  3. Use left arm to pull right elbow towards left side
  4. Repeat Step #3 until you are able to reach as far as possible into the stretch without feeling too m until a slight stretch is felt in right upper arm.
  5. Hold stretch for 10-15 seconds.
  6. Repeat Steps 1-5 using left arm bent behind head, and right arm to stretch left arm.
  7. Repeat stretch 3 times.

Lying Down Hip Stretch

  1.  Lie down on the ground.
  2. Bring left knee towards chest and use both arms to press left knee towards chest.
  3. Use right arm to press left knee towards right side onto floor, while rotating your hip to the right side.
  4. Turn chest towards left side and stretch left arm and head to the left side.
  5. Hold stretch for 20-30 seconds.
  6. Repeat on other side.