Stretching the legs and spine

Get into the habit of stretching out your legs and spine whenever you can. It can help release tension during long periods of sitting or standing and after your workouts.

1 Sit very tall on a flat, level surface with your legs extended in front of you. Flex your feet so your toes point upward and your heels reach forward. Inhale and reach your arms overhead at shoulder width.

2 On an exhale, bend forward at your hips, maintaining a straight spine as you reach for your toes. (If you cannot touch your toes, hook a towel around the balls of your feet, holding each end of the towel.) While grasping your feet, slowly stretch forward, keeping your legs and spine straight. Hold the stretch at least 30 seconds while you continue to breathe deeply and relax the backs of your legs and neck.

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-- Karen Voight; Karen Voight can be reached at kvoightla@aol.com.