Add flexibility to thighs and hips

Overtraining your legs or heavy strength training for your thighs can lead to tight quadriceps and hip flexor muscles. It’s important to keep these muscles flexible with a simple move, which you can do at a wall for added stability. When you feel comfortable, move away from the wall and practice holding your balance while practicing this pose.

Face a flat wall and stand an arms-length away. Shift your weight over your right leg, bend your left knee and grasp your left hand around the arch of your left foot. Pull your heel in toward your buttocks. Reach your right hand in front of you at shoulder level, lightly resting your fingertips on the wall. Inhale.

On an exhalation, continue to hold on tightly to your left foot as you tilt your torso forward and kick back with your left leg. Keep your hips and shoulders facing forward as you lean into the stretch. Focus on feeling a deep stretch in the front of your left thigh that continues up to the front of your left hip. Hold this pose for three to six breaths, then release your leg and repeat on the other leg.

Voight is the creator of a line of fitness DVDs, including “Sleek Essentials.”

karen@karenvoight.com