Best 6 Stretches

1. Active Pigeon

Target: The Piriformis (a deep gluteal muscle)

• Begin in a full push-up position, palms aligned under shoulders.
• Place left knee on the floor near shoulder with left heel by right hip.
• Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown).
• Keep chest lifted to the wall in front of you, gazing down.
• If you're more flexible, bring chest down to floor and extend arms in front of you.
• Pull navel in toward spine and tighten your pelvic-floor muscles; contract right side of glutes.
• Curl right toes under while pressing ball of foot into the floor, pushing through your heel.
• Bend knee to floor and release; do 5 reps total, then switch sides and repeat.

2. C-Curve

Target: Lower Back

• Sit on floor with knees bent, feet on floor about 12 inches in front of butt.
• Interlace fingers behind hamstrings, pointing elbows out to sides.
• Round back, tightening pelvic floor and pulling navel in toward spine; focus on your belly button with jaw pulled in. Inhale through your nose.
• As you exhale, draw navel in even tighter and lift left leg, pushing left heel toward wall in front of you while pulling back with pinkie toe; at the same time, push down on right foot (not shown).
• Return to start and repeat.
• Do 5 reps; switch sides and repeat.

3. Modified Cobra

Target: Abdominals

• Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor.
• Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.
• Press shoulders down and away from ears.
• Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.
• Relax and repeat.
• Do 5 reps total.

4. Hamstring Stretch Series

Target: Hamstrings

• Place a small folded towel behind your head and lie faceup on the floor with legs extended and feet flexed.
• Bend right knee to chest and interlace fingers behind hamstrings as close to your groin as possible; gaze at your chest and keep your chin down, neck long (not shown).
• Tighten the muscles of your pelvic floor and extend leg, pushing through the heel and contracting quads.
• Return to start and repeat; do 5 reps.
• Repeat, turning thigh outward (heel points in), for 5 reps.
• Relax and repeat, turning thigh inward (heel points out, toes point in), for 5 reps.
• Switch legs; repeat series for a total of 15 reps on each leg.

5. Split Squat

Target: Quads, Calves

• Stand with feet hip-width apart.
• Step right foot about 12 inches in front.
• Curl toes of your left leg under; keep weight equal between both feet. Interlace fingers, placing hands under ribs; press shoulders down away from ears.
• Tighten the muscles of your pelvic floor; tuck your pelvis under and squeeze glutes.
• Slowly bend both knees, coming down in 3 counts; feel the stretch along the left quad.
• Press into floor to rise back to start in 3 counts.
• Do 5 reps; switch legs and repeat.

6. Quadrupeds

Target: Shoulders

• Kneel on all fours with wrists aligned under shoulders and knees under hips, toes curled into floor (not shown).
• Bring your forehead toward the floor and slide the pinkie edge of your left hand along the floor in front of you (keep your right palm flat on the floor).
• Press shoulders down away from your ears and squeeze your glutes.
• Return to starting position by pushing down on your right palm and sliding your left hand back toward your shoulders.
• Do 5 reps; switch sides and repeat.

from fitness.com