Denise's Daily Dozen (65 page)

 
CHALLENGE:
Straighten your legs completely as you hang over them.

2. Rotation Spine Stretch

Give your legs and back a soothing stretch.

  Stand with your legs two to three feet apart, toes facing forward. Abs strong, bend over at the waist and, keeping your back flat, twist your upper body to the left. Place your right hand on the floor and extend the left hand up toward the ceiling. Time: 30 seconds. Switch sides and repeat.

3. Standing Quad Stretch

This is great for the front of your thighs and hip flexors that get very tight from sitting too much.

  Stand with your feet shoulder-width apart. Grasp your left foot with your left hand. Bend your leg behind you, bringing the foot toward your buttocks. Extend your right arm toward the ceiling to help you balance. Push your hips slightly forward so you feel an extra stretch in the front of the thigh. If you need help with balance, use a wall or sturdy chair. Time: 30 seconds. Switch sides and repeat.

 
CHALLENGE:
Lean your body forward and lift the leg behind you. Extend the opposite arm in front of you.

4. Hip and Thigh Stretch

This is my favorite stretch of all time!

  Stand with your feet hip-width apart, then bend the left knee and place your right ankle on your left thigh. Extend your arms up and out to the sides on a diagonal. Squat down to feel an even deeper stretch. To help with balance, hold on to a sturdy chair or use the wall. Time: 30 seconds. Switch legs and repeat.

5. Warrior

This strengthens your back and legs and gives you an awesome inner-thigh stretch.

  Stand with your feet shoulder-width apart. With your right foot, step out to the right side about three feet. Extend your arms out to the sides at shoulder height; your feet should be directly under your fingertips. Turn your right foot out at a forty-five-degree angle. Keeping your left leg straight, bend your right leg so it is directly in line with your ankle, forming a ninety-degree angle, and lower yourself in a lunge position. Time: 15 seconds.