Helpful stretch, with a twist

As you move your body through different series of exercises, you’ll find a variety of tight spots that need special attention. At the end of your workouts, when your body is warm and pliable, try a variation of this twisting squat. You may find it difficult to do in the beginning, but as you practice it you’ll be surprised by how limber your body will get.

-- Karen Voight

1 Stand with your feet slightly turned out and a little wider than your hips. Bend your knees into a deep squat, bringing your hips toward your heels. Move your left upper arm inside your knees, and raise your right arm up. Turn your chest up to the ceiling using your left shoulder to press against your left thigh. Hold and breathe deeply for 20 to 30 seconds.

2 For a more advanced variation, you can try to wrap your arms. On each inhalation, keep your hips down as you continue to twist your upper spine. Bring your right arm behind your hips to clasp your hands. Continue to lift the crown of your head and turn your chest toward the ceiling. Hold and breathe deeply for 20 to 30 seconds.

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