The move: A yoga-inspired stretch for the glutes and hip.
Works on: Flexibility of the glutes and piriformis muscle. Relaxation.
Level of difficulty: Beginner.
Precautions: Do not perform this stretch if you have a history of meniscus tear in the knee.
Setup: Sit on a chair or bench and bring the right ankle to rest on top of the left thigh. Hold your right knee and foot with the hands. Sit up as straight as possible and do not let the lower back slump during the stretch.
The moves: Gently pull the right leg up and across the front of your body. Hold the stretch as long as comfortable. Breath evenly.
Repetitions: Repeat three to five times per side.
Options: For beginners or those with back pain, this stretch can be simulated while lying supine. Just make sure you are on a firm surface (not a bed) if you elect this option, since a soft surface will allow your lower back to curve.
MEET PIPER DENLINGER
TITLE: Engineer, Station 30, Division C
YEARS OF SERVICE: 11
AGE: 44
HOME: San Diego
PERSONAL: Married
ACTIVITIES/INTERESTS: Biking, backpacking, snowboarding, yoga and CrossFit.
