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Tricep extension. Lay on your back with feet suspended in the air so that upper thighs are perpendicular to the floor and lower legs are parallel to the floor (90-degree angle at hips and knees). Keep your abdominals pulled inwards throughout the entire exercise and back neutral and completely stable. Hold hand weights and position arms so they are extended upwards towards the ceiling and wrists and elbows are positioned over shoulders.
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Slowly bend your elbows so hand weights lower towards the top of your head. Perform eight to 20 reps total.
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Heel slides. Take your shoes off. Lie on your back with your feet on the floor and both legs bent. Place your hands on your abdominals and contract them so that your abdominal cavity is concave (pulled inwards). Stabilize your spine throughout the entire movement.
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Start by slowly sliding one foot out over the floor until the leg is almost straight. Then slowly slide it back into the starting position. Then attempt the same movement with the opposite leg.
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Hip flexor. Position yourself in a lunge position with your front knee positioned over the front ankle and your back knee positioned comfortably on a mat or towel. Straighten your spine so your posture is fully erect. Lightly press the hip forward. Feel the stretch in the front of the thigh.
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To intensify the stretch, keep your body tall, while you rotate your upper body in towards your front knee.