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Stretch Your Body Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury. You should stretch both before and after your workout and make sure your muscles are warm (i.e., stretch after you warm up). Below are some common stretches for your lower body including your quads, hamstrings, glutes, calves and hips. Do each stretch at least once and hold for at least 15 seconds (more if you have time!). Each stretch should feel good. If you feel any pain, ease up and go slower. Exercise Instructions Example Hip Stretch Cross left  foot over right knee.  Clasp hands behind right thigh and gently pull the leg in towards you, keeping upper body relaxed.  Switch Legs Hamstrings Lie on floor with knees bent.  Straighten one leg and slowly pull it towards you, clasping the thigh, calf or ankle.  Keep knee slightly bent. Switch legs. Inner Thighs Sit on floor with feet pressed together.  Keeping abs in, lean forward until you feel a gentle stretch in your inner thighs.   Hip Flexors In lunge position, rest back knee on the floor, with front knee at 90 degree angle, abs in.  Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs. Hamstrings From above lunge position, slowly move backward until leg is slightly bent. Bend forward at the hip, keeping back flat until you feel gentle pull in the back of the leg. Switch legs. 90-90 hip stretch Sit on the floor with both legs bent at 90 degree angles.  Slowly lean forward until you feel a gentle stretch in your hips. Switch legs. Lower back/hips Lying on the floor, pull your knees into your chest and clasp your hands under your knees.  Gently press your hips to the floor. Hip Flexors From above position, straighten one leg and pull the other knee into your chest until you feel a stretch in your hip.  Switch legs. Calf Stretch On hands and knees, straighten your legs, but keep them slightly bent.  Gently press one or both feet towards the floor, keeping back flat and abs in. Spinal Twist Lying on the floor, place right foot on the left knee.  Using your left hand, gently pull your right knee towards the floor, twisting your spine and keeping left arm straight out, hips and shoulders on the floor.  Switch sides. Quadriceps Lie down on your side using elbow for balance.  Using other arm, slowly pull your foot towards your glutes, keeping both knees together and bent knee pointing down.  Switch legs. Total Body Stretch Exercise Instructions Example Standing Quadriceps Stretch Stand and hold onto a wall for balance if needed.  Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor.  You should feel a stretch right down the front of your leg.  You can squeeze your hips forward a little to feel it more in the hip flexors. Switch sides Chest and Shoulders Sit or stand and clasp your hands together behind your back, arms straight.  Lift your hands towards the ceiling, going only as high as is comfortable.  You should feel a stretch in your shoulders and chest. Chest Stand in a doorway and place your right forearm on the side of the doorway wall at chest level, elbow bent to 90 degrees. Slowly turn your body to the left.  You should feel a nice stretch all through your chest.  Switch sides Upper Back Clasp your hands together in front of you and round your back towards the floor, pressing your arms away from your body to feel a stretch in your upper back. Biceps Take your arms out to the sides, slightly behind you, with the thumbs up (as in The Fonz).  Rotate your thumbs down and back until they are pointing to the back wall.  You should feel a stretch in your biceps. Shoulders Take right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders.  Switch sides. Side Stretch Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling.  Gently lower to the right side until you feel a stretch down your left side.  Switch sides and repeat. Triceps Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep.  Switch sides and repeat.