Loosen Up

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1. Hips, Thighs and Calves

Stand arms' distance from the back of the chair, holding it with both hands. Place your left foot forward and your right foot behind you in a lunge position, toes pointing forward. Bend your left knee, keeping your right knee straight. Press your hips forward until you feel a comfortable stretch in the front of your right hip, upper thigh and calf.

Hold for 30 seconds, then switch sides.

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2. Chest and Shoulders

Sit on the chair with your feet flat on the floor and your shoulders back and down. Clasp your hands behind your head, elbows bent and palms facing forward. Lift your chest, lengthen your spine and pull your abdominal muscles in.

Hold for 30 seconds.

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3. Upper Body

Place the back of the chair against the wall. Sit with your right side facing the wall and pull in your abs, holding the back of the chair with your left hand. Turn and place your right palm on the wall at an angle behind you with your arm straight; keep your gaze straight ahead.

Hold for 30 seconds, keeping your abs tight and breathing gently, then switch sides.

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4. Hamstrings, Hips and Lower Back

Face the back of the chair and hold it with both hands at arms' distance, elbows straight, your feet wider than your hips. Lean forward from your hips, bending your knees and keeping your abs tight. Avoid arching your back as you lengthen through your spine.

Hold for 30 seconds.

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5. Lower Back and Neck

Stand with your back and hips against the wall, knees bent and feet farther than hip-width apart. Lean forward and place your hands on your thighs, keeping your abs tight. Round your spine and tuck your chin toward your chest to create a curve from head to tailbone.

Hold for 30 seconds; continue breathing gently, then stand straight with your head and shoulders against the wall. Tilt your head to the left, holding the right side of your head with your left hand, feeling a stretch in the right side of your neck [B, next page].

Hold for 30 seconds, then switch sides.

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6. Lower Back and Neck

Stand with your back and hips against the wall, knees bent and feet farther than hip-width apart. Lean forward and place your hands on your thighs, keeping your abs tight. Round your spine and tuck your chin toward your chest to create a curve from head to tailbone.

Hold for 30 seconds; continue breathing gently, then stand straight with your head and shoulders against the wall. Tilt your head to the left, holding the right side of your head with your left hand, feeling a stretch in the right side of your neck [B, next page].

Hold for 30 seconds, then switch sides.

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