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Stand tall and cross one arm across your chest as shown, holding your upper arm lightly with your opposite hand for support; you should feel the stretch through the back of the shoulder. Stay in this position and hold for five deep breaths, then repeat on the other side.
From a seated position, bend your left leg in front of you so that your knee points to the left and the sole of your foot to the right. Extend your right leg straight behind you. Keep your torso tall and hold here for five breaths, or, for a deeper stretch, reach your arms in front and fold forward as shown. Gently release when you are done, then switch sides and repeat.
Lie facedown on a mat and place your palms on the floor to the sides of your chest. Press through your palms to lift your torso (only going as far as your flexibility allows), and hold for five deep breaths. Repeat once more.
Hip Flexor with Spinal Twist
Get into a low lunge position with your rear shin flat on the ground (also called a runner’s lunge). Place your opposite hand on your front thigh and gently twist in that direction; if you can, lift your rear foot and hold it by the ankle. Inhale and exhale deeply for five to 10 breaths, then switch sides.
Leg Adductor Stretch
Sit tall with the soles of your feet together. Hold your feet or ankles, lean forward slightly and gently press your knees towards the ground. (Apply light pressure to your calves with your forearms if needed.) Hold for five deep breaths, release and repeat once more.