1. Stand in a natural position with your feet hip-width apart.

2. Move your hips slightly back and slide your arms down your thighs and shins, toward your feet.

3. Keeping your back straight, lower to the point of mild discomfort.

4. Hold the position for 30 seconds.

5. Repeat the stretch 3 times as part of your stretching routine.

1. Stand with the feet hip-width apart.

2. Stretch the right arm out straight.

3. Bring the right arm across the body, so that the hand points to the floor on the other side of the left leg.

4. Bend the left arm at the elbow.

5. Hook the left forearm under the right arm, supporting the right arm above the elbow.

6. Use the left forearm to pull the right arm further in and across the body, stretching the back of the right shoulder.

7. Hold this for 20 seconds, then repeat the stretch on the other side.

1. Start in a standing position with a straight back and head pointing forward.

2. Clasp your hands together, fingers interlaced, above your head, keeping your arms straight.

3. Step forward with your left leg into a lunge position with your knee bent at 90°, lowering your right knee to the ground.

4. The front shin should to be vertical. Try and drive your waist forward to create that deep stretch in the hips.

5. Brace your core to help provide stability during the movement.

6. Hold position for 3 seconds.

7. Return to the original standing position.

8. Repeat on the other side, lunging with the right leg.

1. Sit on the floor or a prop with the soles of your feet pressing into each other.

2. To deepen the intensity, move your feet closer in toward your hips.

3. Root down into your legs and sitting bones.

4. Elongate and straighten your spine, tucking your chin in toward your chest.

5. With each inhale, lengthen your spine and feel the line of energy extending out through the top of your head.

6. With each exhale, fall heavy into the floor and relax or sink a bit more deeply into the stretch.

7. Hold this position for up to 2 minutes.

8. Repeat 2 to 4 times.

1. Stand on your left leg, one knee touching the other. You can hold a chair or the wall to keep you steady if needed.

2. Grab your right foot, using your right hand, and pull it towards your butt. Be sure to push your chest up and hips forward. Try not to worry about pushing your foot too close to your backside; your focus should be on feeling the stretch in your quad muscle and pushing your hips forward to get a good hip flexor stretch.

3. Hold the position for 20 to 30 seconds, then repeat, switching from your left leg to your right.

1.  Begin lying face down on your mat with head slightly lifted and hand sitting directly under shoulders.

2. Point your toes so the tops of you feet are on the mat.

3. As you exhale, press arms straight and lift upper body and front of hips off the mat.

4. Keep your legs and feet relaxed and on the ground.

5.  Keep your abdominals contracted and breathe slowly.

1. Lie on your back with your knees bent and your feet flat on the floor.

2. Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on your lower back). Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds.

3. Relax and lower the knee to the starting position. Repeat with the other leg.

4. Repeat 2 to 4 times with each leg.

5. To get more stretch, put your other leg flat on the floor while pulling your knee to your chest.

1) Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.

2) Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending body gently to the right.

3) Inhale to return arms overhead to center and exhale as you repeat on the left side.

1. Stand facing a wall with your hands on the wall at about eye level. Put your affected leg about a step behind your other leg.

2. Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg.

3. Hold the stretch for at least 15 to 30 seconds.

4. Repeat 2 to 4 times.