Category Archives: Fitness Tips

Why single-leg strength matters more than you think

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If you’ve ever noticed that one side of your body feels stronger than the other—whether you’re skiing, running, or lifting —you’re not alone. Uneven hip strength is extremely common and can unfortunately affect performance, balance and long-term joint health. Fortunately, targeted exercises can help correct these imbalances and improve how your body moves as a whole.

One of the most effective exercises for addressing side-to-side differences is the single-leg Romanian deadlift (RDL). This movement strengthens the glutes while also acting as a corrective tool, revealing weaknesses that may go unnoticed during traditional two-legged exercises. Because many daily activities and sports require you to stabilize on one leg at a time, training this pattern is key.

The single-leg RDL works from the ground up. It begins with creating a stable base through the foot while the glutes and hips work to keep the pelvis level as the opposite leg reaches back. When the pelvis stays even, movement becomes more efficient. When it doesn’t, the body compensates—often leading to reduced performance or discomfort in the lower back, hips or knees.

Before loading this movement, here’s a way to prepare the muscles and joints with mobility work and a simple progression.

Foam roll the glutes

Tight or shortened glute muscles can limit hip motion and disrupt pelvic alignment, especially for people who sit frequently or tend to overarch the lower back.

Foam rolling the gluteus maximus and piriformis, a deep hip rotator, helps rejuvenate tissue and circulation, allowing the pelvis and hips to move more freely.

  • Lie (or sit) on a foam roller and shift your weight slightly to one side. Place your arm or hands on the floor for support. Roll slowly back and forth over the muscle. Roll for 30 seconds to two minutes per side at least once per day.

TRX single-leg reaching Romanian deadlift

This upright, supported variation reinforces proper hip hinging while developing balance and control. Pressing into the handles engages the anterior core and encourages proper glute activation. The gluteus medius, a key stabilizer of the pelvis, works alongside deep core muscles to maintain alignment, playing a critical role in efficient movement.

  • Hold the straps, set at mid-length, with arms extended at chest height. Stand on one leg with a slight bend in the knee and hinge forward at the hips while extending the free leg back. Keep the pelvis level and return to standing. Perform eight slow repetitions per side.

Single-leg Romanian deadlift

Single -leg Romanian deadlift

🔹Flex at hip while maintaining slightly bent kneeo of the targeted leg;
keep straight torso.
🔹Reach the free leg back as the chest moves forward, keeping the movement long and horizontal.
🔹Return to start.
🔹Touch the ground between reps to regain balance.

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The single-leg Romanian deadlift is one of the most effective exercises for strengthening the glutes. Training one side at a time improves balance and pelvic stability, helping the body move more efficiently and confidently in both daily activities and athletic pursuit.

Published in The Idaho Mountain Express February 13, 2026

https://www.mtexpress.com/wood_river_journal/features/fitness-guru-why-single-leg-strength-matters-more-than-you-think/article_bb49a02e-426e-4053-80ba-9e50cf590a31.html

Ski Strong This Season: Don’t Let the Holidays Slow You Down

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During the holidays, the priority should be to maintance training.

For alpine and nordic skiers, the holiday season arrives just as winter routines are taking shape—when consistency begins to matter more than ambition. With travel, packed schedules, and parties, structured training is often the first thing to disappear. It’s tempting to pause workouts and rely on skiing alone. Sports science suggests that approach comes at a cost.

Consistency, even at reduced volume, is one of the strongest predictors of in-season performance. Strength, power, and aerobic capacity begin to decline sooner than many athletes expect. Research shows minor dips in neuromuscular performance can occur within two weeks of reduced training. For alpine skiers, this can mean decreased force production, earlier fatigue, and increased injury risk. For nordic skiers, reductions in strength and aerobic efficiency can compromise technique and late-race performance. The solution isn’t training harder—it’s not skipping your routine.

During the holidays, the priority should be maintenance training. Studies consistently show that maintaining intensity while reducing volume—often to 30–40 percent of normal load—is sufficient to preserve strength and power. Two short strength sessions per week, focused on the lower body, trunk, and upper-body pulling, can support both disciplines. These sessions don’t need to be long or elaborate; they just need to happen.

Skiing provides an important sport-specific stimulus, but it doesn’t fully replace structured training. Alpine skiing places repeated eccentric stress on the quadriceps, which builds endurance but doesn’t fully preserve maximal strength.  Nordic skiing, while highly aerobic, often lacks the strength stimulus needed to preserve upper-body power and hip stability. Skipping off-snow training can leave athletes feeling strong early in the season but struggling as fatigue accumulates.

Consistency also supports movement quality. Staying  strong improves coordination, balance, and force transfer—key elements for edge control in alpine skiing and technique durability in nordic skiing. These qualities fade quickly when training becomes sporadic.

Recovery also matters. Active recovery exercises, like stretching, foam rolling, and easy spinning  help you recover with less soreness. Sleep and fueling play a role as well; poor sleep and under-fueling increase perceived effort and make workouts easier to skip. Regular meals, adequate carbohydrates, and hydration—especially in cold environments—support energy and training quality.

The holiday season is also a time for gratitude. Being able to train and ski through winter reflects robust bodies worth taking care of. You don’t need long workouts—just consistency. Aim for two short strength sessions each week. Keep intensity up and volume manageable. Fuel regularly, hydrate, and protect your sleep when you can. Do the basics well. Small, steady efforts now preserve performance and help you move through the rest of the season feeling strong and resilient on snow.

Connie Aronson is an Exercise Physiologist and Corrective Exercise Specialist ( TMMB-CES ) Visit her at the Y, www.conniearonson.com , and Instagram @Josie_the golden 

Fitness Guru: The posture shift that changes everything

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-Checking vertical alignment between cheekbone and collarbone.

  • Photos courtesy of Connie Aronson

Example of forward head position-note the misalignment

It’s to your advantage to have your head perched directly above your spine—not just for good alignment, but for how you feel and move throughout the day. A head in optimal alignment with the neck can reduce tension, improve your body image and even change the way you carry yourself.

Try this: Imagine your head as a helium balloon floating gently upward. Your neck and spine are the string, soft and flexible like wool. This simple mental image can instantly relax your shoulders, lengthen your neck and help you stand taller—without effort or strain.

Now, consider the weight of that “balloon.” The human head weighs anywhere from 9 to 12 pounds. When it’s aligned over the spine, your body carries that weight with ease. But for every inch the head shifts forward, the effective load on your neck doubles. That forward head posture—common with screen time and stress—can wreak havoc on your neck, shoulders and overall alignment.

Here’s a quick way to check your head position:

The forward head scan

1. Sit near the edge of a chair.

2. Place one index finger on the part of your cheekbone that sticks out just below the eye.

3. Place your other index finger directly below it on your collarbone.

4. Look in a mirror or ask someone to check: Are the two fingers vertically aligned?

If the finger on your cheekbone is ahead of the one on your collarbone, your head is likely too far forward for optimal alignment.

Awareness is the first step. Use both the visual imagery of the floating balloon and this hands-on check throughout the day to gently guide your head back to center. When your head is naturally balanced at the top of your spine, your whole body follows.

A small shift at the top can create big changes in how you feel, move and carry yourself—no equipment required.

Connie Aronson is an exercise physiologist and Corrective Exercise Specialist ( TBBM-CES ) Visit her and her Golden, Josie on Instagram @Josie_thegolden and www.conniearonson.com

Published in The Idaho Mountain Express October 24, 2025

https://www.mtexpress.com/wood_river_journal/features/fitness-guru-the-posture-shift-that-changes-everything/article_f3cc9071-4dd9-4b09-91fb-2953c180bb88.html

Move better, feel better: the power of myofascial release

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Our bodies are built to handle incredible forces thanks to bones, muscles, tendons and fascia working in harmony. But when pain or recurring injuries strike, we often overlook one key player: fascia. This dense, connective tissue weaves throughout the body like an intricate network, influencing how we move and feel.

Ever peeled the skin off a chicken before cooking it? That slippery, white film you see is fascia—it’s the same tissue that wraps around your muscles, organs and bones. In fact, the fascia that lines your bones is what gives structure and support to the entire body.

Justin Price, a leading corrective exercise specialist, compares fascia to a spider’s web: When a fly gets caught in one part of the web, the spider senses the change in tension throughout the entire structure. Similarly, when something’s off in your body, the entire system feels it. A tight calf, for example, might affect not only your ankle but your knee’s alignment and even the way you walk.

When fascia becomes restricted due to injury, repetitive stress or tension, it forms adhesions. These adhesions can limit range of motion and cause compensations in other muscles and joints, explains Price. Learning effective self-myofascial release techniques can help you target these adhesions, rejuvenating the soft tissue and restoring your body’s natural movement patterns.

So how do you keep your fascia healthy and flexible? Self-myofascial release. These simple techniques help relieve tension, break up adhesions and restore mobility—no fancy gear required. A few basic tools, like tennis balls, a baseball, a golf ball or a foam roller can work wonders to release tension in restricted areas. Combined with specific stretches right after rolling, you’ll effectively target tight spots.

Tennis or golf ball foot roll

Tennis or golf ball foot roll

Target: Plantar fascia and lower leg

Tools: Tennis ball, golf ball or any small ball

How to:

  • Place the ball under your foot.
  • Roll back and forth to find tender spots.
  • Pause and apply pressure on sore areas.
  • Roll for 30 seconds to 1 minute per foot.

Pro tip: Keep a ball near your desk or couch as a reminder to roll daily.

Foot and toe wall stretch

Target: Foot and ankle flexibility

Foot and toe wall stretch

How to:

  • Keep the ball of your foot and base of your toes on the floor.
  • Press your toes and knee gently against a wall.
  • Slowly roll your foot and ankle inward toward the wall.
  • Hold for 15-20 seconds.
  • Repeat twice daily.

Target: Psoas and hip flexors

nis ball hip flexor release
Tennis ball hip flexor release

Target: Psoas and hip flexors

How to:

  • Lie face-down.
  • Place the tennis ball just to the side of your belly button.

Gently roll to find tender spots between your belly button and hip.

  • Pause on sore spots for 20-30 seconds.
  • Total time: 2-3 minutes per side

Pro tip: Internally rotate your leg to deepen the stretch.

Follow with a hip flexor stretch

Target: Hip flexors

Kneeling hip flexor stretch

How to:

  • Kneel down, with one foot forward. Pad your knee if needed.
  • Keep your hips tucked in and under.
  • Tighten the glutes and abs isometrically during the stretch.
  • Gently change arm angles to further target hip flexors.
  • Hold for 15-20 seconds, 2-3 cycles.

Taking just a few minutes a day to release and stretch tight fascia can dramatically improve your mobility, reduce pain and even boost performance. Small, consistent actions lead to big changes—so grab a tennis ball and start rolling your way to better movement. 

Published in the Idaho Mountain Express September 26, 2025 https://www.mtexpress.com/wood_river_journal/features/fitness-guru-move-better-feel-better/article_0b114c31-3afd-47c9-bacc-1f9ec9ec9b6f.html

Why Your Triceps Routine May Be Holding You Back

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Why Your Triceps Routine Might Be Holding You Back 

If you want strong, defined arms—or maximum pressing power—how you train your triceps matters. Many people overlook key anatomy and biomechanics, which means their technique isn’t as effective as it could be. Research shows you can build more strength in the overhead position than with the classic pushdown alone.

The triceps are the primary extensors of the elbow and upper arm, made up of three heads: medial, lateral, and long. For balanced development, all three need to be challenged. Take the common bent-over “kickback,” for example. It’s often performed without fully lengthening or contracting the muscle—especially the long head—limiting the motion of the triceps’ prime movers. Instead, include exercises that work the long head in both its most stretched and contracted positions for full benefit.

Overhead triceps movements also rely on the shoulder stabilizers to maintain proper elbow alignment. If shoulder health is an issue, variations with cables or bands can be a safer, but still effective, alternative.

Cable overhead with rope or bar

Overhead tricep extension with rope

The cable overhead using a rope or bar targets the long head of the triceps. This tricep exercise places the long head of the tricep on high tension, as the long head crosses both the elbow and shoulder joint.

  • Move the cable setting to waist level.
  • If using ropes, grab the rope underneath so that your hands are facing forward.
  • Stand in a staggered stance, and make sure you keep a neural spine throughout the movement: don’t overarch your back.
  • Keep elbows pointed straight ahead.
  • Start with elbows fully bent; it’ll feel like a big stretch.
  • Extend the arms as you extend your chest upwards. 
  • Fully lockout at the top of the move, and return to start. 

TRX Skull Crush

TRX skull crush

The TRX isolates and targets the triceps and includes isometric core stability. Using the TRX results in greater total body development than traditional barbell and dumbbell versions of this exercise. 

  • Set the TRX at mid-lenght.
  • Face away from the anchor, grab the handles, and lean forward so your torso is at least 45 degrees to the ground.
  • Position the arms in front of the chest, ( you will be in a plank position ) bend elbows to 90 degress. At this point, the hands should be at forehead height. 
  • Keep your trunk as stiff as a boad from head to heels,  and fully extend the arms.
  • 8-12 reps. 

Tricep Kickback 

Tricep kickback

Tricep kickback

A common mistake, as seen in photo, is not holding the working arm high enough in order to create tension in the tricep, and not fully extending and shortening the arm.

Overhead triceps with a band

Overehead tricep extension with a band

Using a band is a great alternative if you don’t have a cable machine or are waiting for equipment at the gym. The band increases resistance as you extend your elbows, and you can adjust the tension by using different bands or changing the placement of your hand on the band. 

https://www.mtexpress.com/wood_river_journal/features/fitness-guru-why-your-triceps-routine-might-be-holding-you-back/article_268f1eab-a516-40b1-8c28-9eeaa16d8922.html

Mountain Flow:Why Outdoor Yoga in the Summer Offers a Reset

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As summer takes hold in our mountain town, it’s the perfect time to bring your yoga practice outside. Whether you’re stretching in your backyard, on the porch, or in a quiet clearing, being in nature shifts how your body and mind respond. The aspen-filtered light, open air, and uneven ground offer something the studio can’t: a reset.

Here’s why practicing yoga outdoors—especially in the mountains—offers something new:

1. Fresh Air, Clear Mind
The crisp mountain air is the perfect backdrop for a yoga practice. Every breath you take fills your body with oxygen, and boosts energy. Whether you’re starting your day with a slow flow or unwinding with a sitting meditation, the natural environment around you amplifies the calming benefits of breathwork. The power of the outdoors isn’t just in what you can see—it’s in how you feel when you’re breathing deeply in a natural, open space.

2. Ground Your Practice, Strengthen Your Body
The real benefit of practicing yoga outdoors comes from the terrain. Grass, or irregular terrain naturally challenge your balance. Unlike a studio floor, uneven ground prompts your body to engage stabilizing muscles.

For example, in standing poses, yoga teaches you to spread your toes and distribute your weight evenly between the ball of each foot and the heels. Your feet contain 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. Standing on uneven ground activates small muscles in your feet, ankles, and core, strengthening your lower body, improving your balance, and enhancing proprioception (your body’s awareness of its position in space). This makes every posture feel more engaged and adds depth to your practice.

3. Posture, Flexibility, and Stress Relief
Yoga improves posture, flexibility, and overall strength, and doing it outdoors heightens those benefits. Without mirrors or studio distractions, you rely on your body’s natural feedback to guide your alignment. From standing tall in Tadasana to stretching in Downward Dog under the open sky, practicing in nature encourages a deeper connection to your body.

The benefits go beyond the physical, too. Yoga incorporates diaphragmatic breathing, relaxation, and imagery techniques—all effective tools for managing stress. Studies show that simple stretching and breathing exercises can reduce anxiety and promote emotional well-being, making outdoor yoga a great tool for mental and emotional health.

4. Focus on How You Feel, Not How You Look
In mountain towns, there’s often a strong focus on fitness, and performance.  But yoga offers a different kind of opportunity—it’s not about pushing your limits or hitting new milestones. It’s about tuning in to your body. Outdoors, without mirrors or the usual pressures, you can focus less on how things look and more on how they feel. Nature reminds us that it’s okay to simply be present.

5. The Mountains as Your Sanctuary
Practicing yoga outside is a grounding experience, both physically and mentally.  The fresh air, open space, and connection to nature create an atmosphere that encourages stillness, focus, and reflection.

This summer, take your mat outdoors. Whether it’s by the river, or just in your backyard, the mountains can be the perfect backdrop for your practice. Let the natural world offer you the quiet and space needed for a reset.

Published in The Idaho Mountain Express, August 1, 2025.

https://www.mtexpress.com/wood_river_journal/features/mountain-flow-why-outdoor-yoga-in-the-summer-offers-something-new/article_b791f3b7-bd9a-483a-965c-f34e5d6951c6.html

Why you need anti-rotational moves

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2.jpg

Medicine ball chop slam.

  • Courtesy photo by Connie Aronson

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Half-kneeling medicine ball chop.

  • Courtesy photo by Connie Aronson

Most sports involve some type of rotational movement. Golf, tennis, baseball, skiing and hockey all involve rotation.

Up to 84% of athletes have experienced a low back injury during their sport. In training, it is key to increase stability of the spine. Developing high levels of rotary torque is not a task for your lumbar spine and abdominal muscles; movement should be through the hip and shoulder joints. For athletic performance, learning to transfer high levels of rotary torque from the lower body to the upper body is the task of the trunk muscles.

Anti-rotational exercises can enhance your core stability and overall functional strength. In tennis, for example, the wrist, elbows, shoulder, hip, knee, ankle and toes all exhibit a rotational aspect during a simple forehand stroke. However, a limiting factor in creating more acceleration is the inability to control, or decelerate, the rotational action.

Even everyday movements, such as lifting and carrying, benefit from anti-rotational exercises, as they train the core to function as a unified system. This core stability is essential for maintaining proper posture and alignment in life and athletic endeavors.

Medicine ball chop slam

Tip: For both of the following exercises, choose a medicine ball light enough to be thrown hard but heavy enough to provide resistance. (Test a toss beforehand!)

  • Stand upright with your feet parallel and spread slightly wider than shoulder width.
  • Hold the medicine ball by your midsection away from the wall, with both hands.
  • Tighten your glutes; brace your abdominals.
  • Throughout the exercise, maintain a straight line in your body and don’t rotate your torso.
  • Perform a set of slams; repeat on the opposite side.

Half-kneeling medicine ball chop

  • Kneel on a foam pad or gym mat perpendicular to a wall.
  • Tighten your glutes and brace your core. Throughout the exercise, maintain a straight line through your body.
  • Hold the medicine ball with both hands, away from the wall, at hip height.
  • Slam the ball for a set number of repetitions; repeat on the opposite side.

Connie Aronson is an ACSM exercise physiologist and corrective exercise specialist (TBBM-CES). Visit her and her golden retriever, Josie, on Instagram @conniearon.

Supercharge your core- The bird-dog meets the pilates reformer, no springs attached

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Core training isn’t just about strength, it’s about teaching your body how to move efficiently. The bird-dog is a standout exercise that builds spinal stability, reinforces good posture and enhances coordination, all without placing excessive load on the spine.

Often called the quadruped opposite arm and leg raise, it’s widely used by strength coaches and rehab professionals.

What sets it apart is that it helps stabilize the trunk. By lifting the opposite arm and leg while maintaining a neutral spine, the bird-dog recruits deep stabilizers like the multifidus, longissimus and iliocostalis while also activating the hip extensors and the gluteus maximus and minimus.

More than a basic exercise, the bird-dog is an excellent core move, teaching you the ability to move the hips and shoulders independently while maintaining a stable, neutral spine.

Now move this exercise to a pilates reformer machine—with no springs.

Removing the springs adds an element of instability, requiring your core and spine stabilizers to work harder to maintain control. The moving platform challenges your ability to maintain alignment under shifting conditions. Every lift and reach of the arm and opposite leg demands locking the spine on the pelvis and fully extending the hip. Your core has to work harder to maintain balance and alignment, turning this into a highly effective core exercise.

By eliminating assistance from the springs, you shift the demand entirely to stabilizing muscles.

This variation is challenging, innovative and engaging—a core endurance exercise you need to try!

Published July 4, 2025 https://www.mtexpress.com/wood_river_journal/features/fitness-guru-supercharge-your-core/article_96b7ed7d-4f87-4b74-9649-27cc20d0474a.html

Target your glutes like a pro

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The gluteal muscles are large, powerful muscles that cross the hip joint and play a critical role in nearly all lower-body movement. The gluteus maximus is the largest of these muscles and is responsible for extending and laterally rotating the hip joint, enabling movements like standing up, climbing and running.

The gluteus medius and gluteus minimus sit on the side and back of the hips and function primarily as hip abductors. These muscles are essential for stabilizing the pelvis, particularly during single-leg activities such as walking or running.

Gluteal strength is crucial for efficient movement, especially in the gait cycle. Strong glutes help carry the weight of the leg during swing phases and contribute to balance and propulsion. Increasing gluteal strength can lead to:

  • Improved running speed
  • Reduced knee pain
  • Decreased risk of hip osteoarthritis
  • Enhanced pelvic stability during movement

Weak gluteal muscles can lead to improper alignment, such as the knee collapsing inward (valgus), which places undue stress on the joint and increases injury risk.

A practical example of glute strength in action is something as routine as getting out of a car. In this movement, the gluteus maximus works to stabilize the knee and extend the hips, helping you rise from a seated position smoothly and safely.

When selecting the most effective exercises to target the gluteal muscles, it’s important to choose movements that provide sufficient stimulus and mechanical tension. These are key factors in promoting muscle strength and hypertrophy.

A study published in Medicine & Science in Sports & Exercise evaluated eight commonly used hip-focused exercises aimed at strengthening the glutes, whether for injury prevention or rehabilitation purposes. The researchers examined several variables related to muscle function, including:

  • Muscle force
  • Fiber length
  • Fiber velocity
  • Muscle activation

By analyzing these elements, the study was able to rank the exercises based on how effectively they engaged the gluteal muscles. This type of research helps inform smarter exercise selection—ensuring you’re not just working hard, but working effectively.

The exercises were single-leg squat, split squat, single-leg Romanian deadlift, single-leg hip thrust, banded side step, hip hike, side plank and side-lying leg raise. A 12-repetition intensity was selected as it is based on a typical training range used in rehab and injury prevention programs.

Research shows that the split squat, single-leg Romanian deadlift (RDL) and single-leg hip thrust produce the highest gluteal muscle forces, making them top-tier choices for overall glute development.

When it comes to targeting the gluteus medius and minimus—key muscles for hip stability—the side plank and single-leg RDL come out on top.

As expected, weighted variations of these exercises are significantly more effective than bodyweight alone.

Takeaway: Now you’ve got the tools to train smarter—hit those glutes with purpose and specificity!

The single leg squat is one of the best exercises to target the gluteals

As seen in The Idaho Mountain Express May 4, 2025 https://www.mtexpress.com/wood_river_journal/features/fitness-guru-target-your-glutes-like-a-pro/article_367a235a-4a2b-4956-8847-2e7c0448ea7f.html

Fitness Guru: 6 key daily exercises for core and flexibility

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  • By CONNIE ARONSON #fitnessguru

Daily habits can be powerful. Routine builds structure, helps us stay on track and use our time wisely. Adding a simple mini exercise program to your day is one way to succeed. For many of us, we’re missing some key exercises that can keep us flexible, injury-free and improve function. Here are six top core and flexibility exercises that will enhance your athletic performance. Whether you are a seasoned athlete, or simply just enjoy being active and don’t want to get injured, incorporate these moves into your day.

Activate the core: Heel-on-toe crunch

A woman is stretching on the floor with another person.
The heel-on-toe crunch targets the abdominals while limiting spine movement.
Photo courtesy of Connie Aronson

The core muscles help stabilize the spine and support movement. The following two core exercises build muscular fitness, have minimal movement, and are far more effective than a standard sit-up. To a viewer, it might not look like you’re doing much of anything, writes Stuart McGill in his book, “Back Mechanic,†but with proper technique, you should feel like you’re working.

  • Begin with your legs straight, left heel on top of right foot.
  • Bring your left hand behind your head for support, and lift your right arm straight up from your shoulder.
  • Curl up, raising your head, neck and shoulder blades off the mat, tightening your abdominals.
  • Hold for 10 seconds.
  • Slowly return to the start position. Six reps.

Side-lying hip lift

A woman is stretching on the floor with another person.
A woman is stretching on the floor with another person.
Side-lying hip lift. If you have a sensitive spine, bring the top foot ahead of the bottom foot.
Photo courtesy of Connie Aronson
  • To regress the move, lift from bent knees.
  • Lying on your right side with your top leg stacked, place your right elbow under your right shoulder.
  • Exhale and lift your right hip off the floor.
  • Hold for 10 counts.
  • Slowly lower to start. 6-8 reps. Switch sides.

Wall hamstring stretch

A woman is stretching on the floor with another person.
A woman is stretching on the floor with another person.
A woman is stretching on the floor with another person.
Wall hamstring Stretch. Slide the hips further down the wall for a greater range of motion.
You can increase the stretch, and involve more gastrocnemius, by taking the outside leg across the body.

The wall hamstring stretch is an effective way to stretch your hamstrings. The stability of the wall and prone position help you relax deeper into the stretch, and you can easily adjust the intensity by moving your hips further or closer to the wall. Tight hamstrings may be a sign of imbalances, such as an anterior pelvic tilt or tracking problems of the knee. The hamstrings start at the sit bones and attach on either side of the lower leg. The muscles act as guide ropes on the legs as the foot rolls inward or outward (pronation and supination).

  • Lie on the floor with the stretching leg on the corner of a wall or doorframe, with the other leg flat on the floor, heeled flexed.
  • Use a pillow for your neck if needed.
  • Move the hips closer or further from the wall to adjust the intensity.
  • Keep the bottom leg straight. If you can’t, bend the bottom knee.
  • Hold the stretch for 30 seconds and repeat two to three cycles on each leg. Tip: Squeezing the quads will increase the stretch.

Foam roller alignment

A woman is stretching on the floor with another person.

Reset your alignment every day by lying on a foam roller.

Lying lengthwise on a foam roller not only feels good but encourages good spinal length. If you’re hunched over with age, or are guilty of bending forward while scrolling on your phone, it can result in a “forward head.†For every inch that your head is forward, there’s 10 more pounds of pressure on the neck. Lengthening the lumbar erector spinal muscles helps encourage neutral alignment and good posture.

  • With your knees bent, lie on a roller, head supported and neck in a neutral position.
  • Tighten the abdominals.
  • Gently roll side to side for 20-30 seconds, two to three times.

Foam roller thoracic spine

A woman is stretching on the floor with another person.
A woman is stretching on the floor with another person.
Foam roller thoracic spine Photo courtesy of Connie Aronson

Using a foam roller on your thoracic spine helps upper back stiffness, as you can target the rhomboids and trapezius muscles. Rolling is a self-myofascial release technique that immediately relaxes sore spots and movement restrictions, allowing soft tissue and inflamed joints to rest and recover.

  • Place a foam roller under your shoulder blades or at bra height.
  • Support your head and tuck your chin.
  • Bend your knees, tilt the pelvis slightly and lift your hips and pelvis off the floor.
  • Gently roll on any tight or sore spots for 20-30 seconds.

Prayer stretch

A woman is stretching on the floor with another person.
A woman is stretching on the floor with another person.
Prayer stretch . Perform prayer stretch immediately after you’ve finished foam rolling any sore spots on the upper back. Photo courtesy of Connie Aronson
  • Kneel on the floor with your hands on a roller.
  • Slowly extend your arms forward, letting your chest move toward the floor.
  • Relax in the stretch for 20-30 seconds and repeat two to three times.
  • If you don’t have a roller, walk your hands forward, fully extending your arms, allowing your head to rest gently on the floor.

Check out https://www.mtexpress.com/wood_river_journal/features/fitness-guru-6-key-daily-exercises-for-core-and-flexibility/article_41acafc6-df2f-11ef-b349-9fac77851449.html