Stretch hips and thighs -- but take your time

Here is a graceful way to stretch out the fronts of your hips and thighs after any workout. Just make sure you do it with your knees hip-width apart. (You can also perform this move without shoes if that’s more comfortable.) Keep the move safe by progressing slowly. With back arches such as this, it’s better to err on the side of caution. In other words, don’t lean back too far too soon.

-- Karen Voight

1 Kneel upright on a padded surface, and use a towel for extra cushioning if necessary. Check that your knees and ankles are hip-width apart. Extend your arms out in front of you, tighten your abs and keep your hips aligned over your knees.

2 Inhale, lift your chest up and arch back slightly. Reach back with your right hand to touch your right heel or ankle. Raise your left hand directly overhead. Look up slightly and feel the stretch across your hips and in the front of your thighs. When you feel more comfortable in this move, you can try to place your right hand on the ground in between your feet. Breathe deeply and hold for 30 to 45 seconds. On an inhale, return to the start position and repeat on the opposite side.

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