Super Stretch

The muscles in the front of your hips and thighs are essential for all activities - walking, cycling running etc. If they're overworked and under stretched, they can get tight, making your hips feel stiff, and can also limit your range of motion, and may cause you to arch your back- hyperextend. The kneeling lunge loosens these key muscles.

Do this move after your regular workout or whenever your hips and legs feel tight.

How:
1. Kneel on right knee, and place left foot flat on the floor in front of you, knee bent and aligned with ankle. Place hands on left thigh.
2. Press hips forward until you feel tension in the front of your right thigh. Extend arms overhead, with elbows close to head and palms facing each other, and slightly arch your back while keeping your chin parallel to the ground
3. Hold for 30 seconds. Repeat on the other leg.

To maintain proper alignment, keep both hips squared to the front. Inhale to begin and exhale as you stretch forward.

Don't -
DON'T twist your upper body
DON'T drop your head back. Keep your head up and aligned with your neck
DON'T hyperextend your back