Our mini-workout is built around a rubber resistance band. The beauty of resistance bands is that they can help you stretch and strengthen at the same time. Bands should be at least four feet long; most people should select a medium-strength band.
Feet First
The Position:
Lie on your back with your knees bent and your feet on the floor. Place the band over the ball of your foot and extend your right leg up toward the ceiling.
Holding one end of the band in each hand, use it to slowly pull your leg toward your chest until the band is slightly taut.
The Move:
Slowly flex and point your foot several times. If your hamstrings (the muscles that run up the backs of your legs) are tight, they will get a stretch, too.
Then, keeping your leg extended, draw small circles in the air with your right foot, going clockwise six times and then counterclockwise six times. Repeat the entire series with your left leg.
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Iliotibial (T-Band) Stretch
The Position:
Lie on your back with your legs fully extended. Bring one knee to your chest and place the band over the ball of your foot. Extend your leg up toward the ceiling.
If you can keep your leg straight, do so, but feel free to bend your knee slightly if you need to. The opposite leg should remain on the floor, either straight or with the knee slightly bent.
The Move:
Cross your right leg over the midline of your body toward the left wall. Hold the position parallel to the floor about hip-height, as you reach the right leg out as far as you can.
Make sure you are using your abdominal muscles to help support the weight of your leg. You will feel a stretch on the outside of your right leg.
Hold the stretch for 15-20 seconds. Repeat the exercise with your left leg.
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