To increase your range of motion

These two stretches, done regularly, will help your spine and hips become more supple and flexible and increase your range of motion. Don’t hold your breath or strain to breathe while bending. Instead, concentrate on relaxed deep breathing and back off a little from the stretch if your breathing becomes labored.

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1 Side bend: Sit on a comfortable, sturdy surface, such as a low bench or a Bosu ball. Extend your legs at a 45-degree angle from your body, with your toes facing out. Inhale with arms to the sides in a T-position. On an exhale, place your right arm against the inside of your right leg and reach up with your left arm. With every inhalation, focus on feeling an expansion between your ribs on the left side of your torso. Relax your left shoulder away from your left ear and stay in this position for six to eight breaths. Slowly return to the starting position and repeat on the other side.

2 Forward bend: Sit on a comfortable, sturdy surface. Extend your legs at a 45-degree angle, with your toes facing out. On an inhale, reach both arms in front of your chest and sit up as tall as you can. Exhale and slowly bend forward from your hips, placing your hands on the floor. Tuck in your chin slightly to lengthen the back of your neck. On every inhalation, focus on feeling a stretch in your hips and back; as you exhale, stretch a bit more deeply. Stay in this position for six to eight breaths, then slowly return to the starting position.

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-- Karen Voight