Signature Methods

Stand with your legs together. Step and kick one leg straight up. Try to touch your toe with your opposite hand then return as you walk forward. Repeat, alternating sides.

Begin a slow jog or running in place. Bring your heel of one of your feet to the back of your leg and return it to the floor. Repeat with each leg.

Start with feet together standing upright. Reach for your toes and place both hands on the floor in front of your feet. Walk your hands out until you reach a push-up position. Begin slowly walking your feet back so that they end right before your hands. Walk your hands out again to a push-up position and repeat.

Kneel on the floor with one knee bent and one leg behind you. Position your forward knee over your foot. Keep your other knee touching the floor. Slowly push hips forward until you feel the stretch in the upper thigh of your rear leg.

Lie on your back with your knees bent. Draw your knees into your chest and grab a hold of the outside of your feet with your hands. Pull down with your hands and allow your hips to relax. Have as little resistance against your hands as possible and allow your knees to sink towards the earth.

Start in a kneeling lunge with one knee forward and the other knee behind you. Lean forward with your knee over your foot and your feet facing forward. Drop the chest so that elbows or hands are resting on the floor. Relax into the stretch and when you feel ready lift the back knee of the floor. Repeat on both sides.

Relax your shoulders and gently pull one arm across your chest as far as possible, holding at your upper arm. Repeat with the other arm.

Lying on your back, position the foam roller on the upper end of the back. Place your elbows on the ground behind the foam roller and have your knees bent. Extend your legs to push yourself over the foam roller. Keep the chest up and the spine rounded. Push with the elbows and pull with your heels to return to the original position. Repeat.

Lie down on the ground on your stomach. Place the foam ball or tennis ball under your chest and adjust your body in such way that you would put enough pressure on the ball. For more pressure, stretch your arm to the side, away from the body. Roll across the entire chest area: around the sternum, under the clavicle and outside parts as well.

Lying on the side, place the foam roller on the outside of the hip closest to the ground. Have the elbow planted against the ground and the outside of the foot closest to the ground firmly touching the floor. Push with the elbow to roll the foam roller toward the targeted leg's knee. Push with the foot once the foam roller reaches right above the knee and return to the hip. Repeat.