A simple stretch to stay flexible

When it comes to flexibility training, this is one of the simplest stretches you can do. Familiar to anyone who has studied yoga, the move stretches your hamstrings, calves, neck and lower back muscles. To avoid strain, it must be done correctly. To make this stretch easier, bend your knees. Do not practice it if you have a serious back problem.

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1 Stand on a firm, level surface with your feet hip-width apart, toes pointed forward. On an inhalation, place your hands on the fronts of your thighs and bend forward at the hips. On an exhalation, hold an elbow in each hand and round over, bending your knees if necessary. Drop your head slowly. As you get more comfortable with this stretch, start to slowly straighten your knees. Take five to eight slow breaths.

2 On the next inhalation, place your hands on your shins with your fingers pointed downward. Straighten your arms, legs and back. Look slightly forward. Concentrate on lifting your buttocks up toward the ceiling and shifting your weight toward your toes. Take three complete breaths. To come out of the stretch, slide your hands up to the tops of your thighs, pull your abdominals in and, on an inhale, raise your torso to the standing position.

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-- Karen Voight