New Day Your Way

Increase Your Flexibility

The workout that could change your life.

Remember when you were a kid and you could do all sorts of exercises, from somersaults to cartwheels? Nowadays, your bones may balk at the thought of such rubber-limbed workouts, but back then you were so flexible. Before you had ever heard of yoga or Pilates, you were bending in ways that seem impossible now.

Of course, your grown-up self realizes that stretching prevents injury, improves posture and balance, and increases your range of motion. Stretches are, in fact, the building blocks of every solid workout. So why treat them as an afterthought? These 10 easy moves, devised by Tampa, FL., personal trainer Adrienne Reed, are borrowed from yoga, as well as other disciplines. They take about 20 minutes and will have you feeling like a kid again.

Overhead Shoulder Stretch Targets: shoulders Sit cross-legged, spine straight. Raise right arm skyward, then bend and place right palm between shoulder blades. Try to keep elbow behind head. Look down for two breaths, and ahead for three breaths; point chin skyward for five breaths. Repeat with left arm.
	Neck Stretch Targets: shoulders and neck Sit cross-legged, spine straight. Raise right arm skyward, then place right palm on left side of head, over ear. Apply slight pressure to head and gently bend neck toward right shoulder. Point chin toward chest or sky-whichever feels most comfortable, and hold for five breaths. Repeat with left arm.
Camel Targets: spine Kneel, aligning shoulders directly over hips and knees. Place thumbs behind waist, fingers around it. Apply pressure to back muscles on each side of spine, drawing downward. Pull elbows slightly together, lengthen spine, and arch back. Hold for 10 breaths.
		Isolated Leg Stretch Targets: hamstrings and calves Sit with legs straight in front of you. Cross right leg over left, bringing right heel toward left hip and right knee over left knee. Inhale, lengthening spine. Exhale, walking your hands forward on floor. Bend at the waist, and fall forward. Hold for 10 breaths. Repeat on left side.
Forward Fold Targets: hamstrings, calves and lower back Sit with legs straight in front of you. Inhale, lengthening spine; exhale, bending at waist and falling forward. Extend your chin toward your big toes (works lower back) or pull toes toward you (works calves). Hold for 20 breaths.
		Wide-Angle Forward Fold Targets: groin Sit on the ground, legs open wide. Inhale, lengthening your spine. Exhale, walking your hands in front of you until you can "walk" no longer (elbows or chest may be on floor). Hold for 15 breaths.
Half Wide-Angle Oblique Stretch Targets: obliques (waist) Sit on the ground, legs open wide. Bend left knee and bring left heel in front of your body. Touch right elbow to right knee, and right ear to right hand. Sweep left arm up, reaching for right big toe. Move lower shoulder forward, with upper shoulder back. Hold for 10 breaths. Repeat on left side.
		Pigeon Targets: hips Sit on the ground. Place right heel in front of left hip, extending left leg straight behind you (like a split). Keep hands at your sides. Inhale, lengthening spine and arching back; exhale, walking hands forward. Bend at waist, and fall forward. Hold for 15 breaths. Switch sides and repeat.
Double Pigeon Targets: hips Sit cross-legged, heels on knees. Keep right leg on the bottom and shins parallel to your body. Inhale, lengthening your spine; exhale, walking hands forward. Bend at waist, and fall forward. Hold for 10 breaths. Move left leg to bottom; repeat.
	Toe Touches Targets: core abdominals Lie on the ground with your heels in the air, slightly above your knees. Pull navel toward spine, pressing lower vertebrae to floor. Point toes. Inhale and (bending only at the hip) lower left toe to the mat. Exhale. Raise leg back up, switch to right leg, and repeat. Do 10 sets.