Good Form: Bending into a comfort zone
This stretch is a great way to unwind after any workout. Focus on letting the pull of gravity help to elongate the muscles in your back and in your legs.
Stand about 8 to 10 inches in front of a sturdy wall with your feet hip-width apart. Bend forward at your hips and allow them to rest against the wall. Place your hands on your shins, fingers pointed down. On an inhalation, straighten your arms and look forward. Create a long, straight back by sliding your shoulder blades down your back (away from your ears) and lifting your buttock bones upward. Keep your legs straight. Pause and breathe in this position for a few seconds.
On an exhalation, bend forward at your hips. Let go of your legs and bend your arms over your head, resting one hand on each elbow. Relax and breathe deeply in this position for 30 to 60 seconds. To come up, bend your knees and roll up slowly.
Voight is the creator of a line of fitness DVDs, including “Full Body Stretch” and “Ballet BodySculpt.”