Forward Bend

This one may make your hips pop; it is great after sitting too long, and essential before you start any physical activity. You can perform it simply by using a chair or bench to supplement the exercise, or you can extend the stretch by engaging the legs individually.

Start from a standing position with your feet spread apart as far as is comfortable. Ideally, they should just be beyond shoulder width.

Bend over and put your hands flat on the floor.

If this stretch is difficult for you, use a chair or bench to lean against instead. Hold the position for one minute.

If this stretch is easy for you, you can extend it by grabbing the ankles and pulling your head between your legs.

You can also engage each leg individually by wrapping your hands around an ankle and putting your chin against your knee.