Ioana Alina Aerobic and Fitness 2

This is an easy stretch you can do almost anywhere, especially during a long day at a desk.

Straighten one leg, keep the heel on the floor and pull the toes gently toward you.

Then hinge forward from your hips while keeping your back relatively long.

You should feel the stretch through the back of the thigh and possibly into the calf.

Don’t chase the floor with your hands. The movement should come from the hips, not from rounding your spine as far as possible.

Hold for about 30 seconds, then switch sides.

Comment ROUTINE for my free 7-minute mobility routine.

Back off if you feel sharp pain, numbness or strong tingling down the leg.

Biceps Workout 💪💯

A towel makes this hamstring stretch much easier to control.

Lie flat on your back, keep one leg straight on the floor and loop the towel around the foot of the other leg.

Slowly bring the raised leg toward you while keeping the knee as straight as comfortably possible. Your head, shoulders and hips should stay relaxed on the floor.

You should feel the stretch mainly through the back of the thigh, not sharp pulling behind the knee or into the lower back.

Hold for about 30 seconds, then switch legs.

Comment ROUTINE for my free 7-minute mobility routine.

Keep it gentle and back off if you feel tingling, numbness or sharp pain.

Hold this position for around 45 seconds.

If you sit a lot, your glutes can become less active and your lower back may start doing more work than it should.

Lie flat on your stomach, keep your hips pressed into the floor and lift one straight leg only a few inches. Squeeze the glute on that side and keep the pelvis completely still.

The goal is not to lift the leg as high as possible. You want to feel the work mainly in the glute, not in the lower back.

Hold, then switch sides.

Comment LOWBACK for my free 7-minute lower back pain routine.

Stay in a comfortable, pain-free range and stop if you feel sharp pain or symptoms traveling down the leg.