Cool Down, Limber Up
Do these simple stretches while just worked muscles are still warm.
- Dancer Pose – Stand on left leg. Bend right knee to grab foot from behind with right hand, holding on to a pole or wall for balance with left hand. Press right foot up and back into right hand, extending right arm and leg behind you. Hold for 30 seconds. Switch sides; repeat.
- Standing Ankle Over Knee – Stand on left leg and bend right knee to bring ankle to rest above left knee (legs should form a 4). Hold onto a lamppost for support and lower into a single leg squat until left leg bends 90 degrees. Hold for 30 seconds. Switch sides; repeat.
- Lunge Twist – Lunge forward with left leg (left knee bent 90 degrees, right leg straight). Lean forward and twist torso to left, pressing palms together in front of chest and pressing right elbow against outside of left thigh. Hold for 30 seconds. Switch sides; repeat.
- Forward Fold – Stand with feet hip-width apart, hands clasped behind back (flip them so palms face out). bend forward from hips, bringing torso to thighs and lifting arms as high and forward as possible. Hold for 30 seconds. Repeat.