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Lie down on your back with legs outstretched. Lie flat on the back with the legs straight. Lie on your side, with your arms straight out in front of you stacked on top of each other. Try to keep the back as straight as possible. Keep the leg elevated for 5 seconds, then lower it for 2 seconds. Hold for 30 seconds, then repeat on the other side. Repeat the stretch 4 more times. Replace the leg and repeat the stretch with the right leg. Bring the left arm across the front of the body so that it extends past the right shoulder. Place the hands behind the left thigh, and pull the leg toward the head. Savasana is a restorative yoga pose that can induce deep relaxation and alleviate neck pain and headaches, especially when performed with proper head support, such as a folded blanket or low pillow. If it is challenging to reach the leg with the hands, loop a towel or blanket around the leg and hold each end of that instead. Repeat 4 more times with this leg.

Bring knees back and repeat on the opposite side. After 20 seconds’ rest, repeat with the opposite leg. Hold for 30 seconds and then repeat with the other leg after a 30-second rest. Hold for 20 seconds, then rest for 20 seconds. Hold for 30 seconds, then take 10 seconds rest before switching legs. Rest for 10 seconds, then repeat on the other side. 2. Bring your right ankle to your left knee, allowing your right leg to rest there, bent. Hold the stretch for 30 seconds and repeat 3 times, with 10-second rest periods between the stretches. Hold for 10 seconds, then repeat with the other arm. 2. Begin to sit back in the hips, then bend your knees to lower yourself down, almost as if you were going to sit in a chair. Bend the elbows and tuck the arms into the body. Push the buttocks back and lower the chest toward the floor, sliding the arms forward. Keeping the hips on the floor, gently push upward, lifting the head and upper chest. Take the foot with the left hand and gently press it toward the left buttock, keeping the hips and knees in line.

Gently straighten the left leg upward, creating a 90° angle with the floor. The hip flexors are a group of muscles around the top of the thighs that connect the upper leg to the hip. 2. Bend your knees as you exhale, aiming for thighs to be parallel to the floor. Bend the bottom (left) leg slightly and lift the extended top leg to approximately 45°, keeping the body on the side. Lie down on the left side of the body, with the right leg resting on the left leg. Cross the left leg behind the right leg and lift the left arm above the head. Place the hands on the left shin and lean the chin toward the knee as far as is comfortable. Lean the upper body to the right, avoiding any twisting or forward motion. Avoid arching or twisting the back. To my delight, I discovered that by consciously relaxing my lower back on a fast-turning mogul run (getting loose!), my hips fell into proper alignment over the "sweet spot" on my skis. It is also important to stretch after a run. If a stretch is painful, do not force the movement. Adding in daily walks is an accessible way to add more movement to your day.

If a stretch or movement causes any pain, stop doing it. The following exercises aim to stretch different muscles around the hip. These exercises don’t require any sort of investment and will help you stay fit and maintain energy throughout the workday. Be sure to stay hydrated as the vigorous exercise combined with the hot room can feel strenuous. But your neck also has several muscles that can be stretched and elongated through regular exercise. Focus on engaging your neck muscles without straining. Making a habit of stretching after intense workouts will help your muscles recover and grow evenly, preparing you for your next sweat sesh. If a runner does not stretch properly beforehand, they may risk injury to the muscles. Doing this can cause hyperextension, where the joints extend beyond their normal limits, increasing the risk of injury. Some patients have seen poor, none, or worse, results that caused greater injury to the low back. If you have back problems, taking up Yoga can help, but both your family physician and your first Yoga instructor need to be clued in from the start. If you have hip osteoarthritis, pain may prevent you from exercising. Maintaining hip flexibility may help a person avoid some painful conditions, such as hip osteoarthritis.

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