1. Keep the Calves Cramp-Free
Stand with your feet about hip width apart and your spine tall and straight. Step your right foot out, flexing the foot so that only the heel is resting on the ground. Breathe deeply, and on the exhale bend forward at the hips, placing your hands on your thigh just above your knee. Hold the stretch for 3 to 5 full breaths before tightening your abs and lifting to standing. Repeat on the opposite leg. This is a great calf stretch and hamstring stretch that will help to prevent cramping during exercise.
2. The Power of Pilates
The pilates single leg stretch not only targets the legs, but also the lower abs. Lie on your back with your left leg extended out straight and your right knee drawn up to your chest. Hold your right knee with your hands, but keep your shoulders rolled down to prevent tension in the neck. Engage your abs as if you were pulling your belly button down to your spine and breathe deeply. On the exhale, lift your head to your knee and pick your left leg off of the ground a few inches. Hold the stretch for 2 to 3 full breaths and then switch legs without dropping your head. Complete 2 to 3 stretches on each side.
3. A Simple Classic
Sit upright on the ground with your spine tall and your legs extended in front of you. Draw your right foot up so that the sole of the foot is placed against your left knee and your right knee is dropping towards the ground. Flex your left foot so that your toes pull in towards your torso and then inhale deeply, lifting your hands up overhead to lengthen the spine. Exhale and bend forward at the hips without curving the spine, stretching the backs of the legs. Hold for 3 to 5 full breaths and then tighten your abs to lift your body. Repeat on the right leg.
4. Honing in on the Hips
Hip stretches are among the most important stretches, as the gluts and outer thighs carry the majority of our body weight. Rest on your hands and knees on a comfortable surface and draw your right knee up to your right hand. Your foot can remain near your left hip, or be lifted up towards your left hand, depending on your flexibility. Keep your right foot flexed to protect the knee, and gently relax your upper body down over your right leg, keeping your hips centered. Only go as far as is comfortable, gently stretching the hips. Hold for 3 to 5 breaths before lifting and alternating legs.
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