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Step 1: Lie face-down, arms by your sides with feet a little wider than your hips. Lift your torso and legs into a “swan” position and hold for eight breaths. Lower.

Step 2: Stay face-down and bring your arms overhead. Lift your arms and legs off the floor. Then stretch the opposite arm and leg higher. Lower, and alternate sides. Don’t lock your middle and flap your limbs; let the movement go through your shoulders and hips.

Runner’s Secret Weapon: Think of pressing your pubic bone into the floor as opposed to your navel toward your spine. This activates your glutes (important for runners) and keeps you from pinching your lower back.

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