Stretch!

Most of us simply do not stretch enough.  Simply stretching 5 minutes a day can completely change the way your body feels, reduce stress, make your muscles more pliable, and over time get rid of the daily aches and pains that might be making you cranky.   

Here are five lower body stretches.  These are static stretches, which can be done on their own or after a workout.  Remember that static stretches should never be done before a workout, as they have been shown to hinder performance.

Quad Stretch This stretch can be done standing near a wall so that you can hold on with your opposite hand.  The key to doing this stretch properly is to stand up straight, lift your chest, and feel your inner thighs hug toward each other.  Make sure your bent knee points down toward the floor.  If you can't grab your foot, hook a belt or a scarf around your ankle and hold the fabric instead.  You should feel this on the front of the thigh and up near the hip.  Remember to switch legs and stretch both sides.

Hamstring Stretch

This stretch is best done with a belt, as shown.  Be sure to drop the hip of the extended leg into the mat.  You want your hips to be square and even.  Press through the foot of the extended leg and feel the stretch in the big part of the muscle behind the leg, not behind the knee.  If you feel this behind your knee, bend your knee slightly so that you can feel it in the muscle instead of the joint.  Remember to stretch both legs.

Hip Rotator Stretch This can also be done with the bottom foot pressing against a wall.  Flex your feet firmly to protect your ankles and knees, and drop the top hip so that your pelvis is square.  Grab the bottom thigh with your hands and pull toward you.  Keep your head on the floor. You should feel this deep in your hip and under your butt.  Remember to do both hips.

Outer Hip and IT Band Stretch  Most people are not flexible enough to grab their ankles or feet in this pose as shown.  If that's you, grab your knees instead.  The key here is to rotate your thighs toward each other and squeeze your inner thighs together.  Pull your feet up away from the floor to deepen the stretch.  To reverse the stretch, cross the opposite leg on top.

Foot Stretch   This stretch can be really intense if you are new to it, but is excellent for the prevention of plantar fasciitis.   If you have sensitive knees, you can put padding under them to give a little cushion.   Make sure that all ten toes are tucked under, keep your feet even, and distribute your weight equally between both sides. If you need to take a break, as you probably will, come out of it by standing on your knees and taking the weight off your feet.  Then, you can sink your pelvis back down when you're ready.

Many thanks to Veronica Barron for modeling!