A slow stretch for flexibility

Perform this simple two-part exercise to develop flexibility in the front and backs of your hips and legs. If you feel shakiness in either of these positions, just relax while moving in and out of them slowly. Remember: It always takes a little while for your body to adjust to new moves like these, and it’s best to use moderation and consistency when performing them.

1Begin in a low lunge with your left knee on the floor behind you (if necessary, place a towel under your knee for extra cushioning). Bend your right knee in front of you and place your right heel directly below your right knee. Reach your fingertips down and lower your hips toward the floor. Keep your chest lifted up and away from your right knee. Firm your abdominals toward your spine. Breathe deeply and hold for 15 to 20 seconds.

2 From the low lunge, shift your hips back until your right leg is nearly straight. Tighten the front of your right thigh and raise your toes toward the ceiling as you lean forward from the hips. Remember to keep your front thigh engaged even if your knee is slightly bent. This will protect your right knee while you release and lengthen your spine. Do not allow your back to round over your leg as you hold and breathe deeply for 15 to 20 seconds. Release and repeat both moves three times and then repeat on the opposite side.

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