Half-Kneel Hip and Quad Stretch

  • Kneel on one knee (feel free to put down a towel or mat) with your other foot planted flat on the ground in front of you.
  • Make close to a 90-degree angle with both of your legs.
  • Lean forward toward your front leg, stretching the front of your hip downward.
  • Next, grab the ankle of your leg planted on the ground, and pull it toward your rear for a deep hamstring and hip stretch down the front leg, all the way to your knee.
  • Move in and out of this stretch for 10 to 15 reps or more, depending on your level of tightness.

Tree Pose

Better Feet Podiatry Tree Pose

To build concentration and balance, try doing the tree pose:

  • Stand with your feet directly under your hips, feet parallel.
  • Lift your right foot and rest it on the inside of your left leg, under your knee.
  • Clasp your hands together in front of your chest.
  • Keep your gaze forward and take up to six easy breaths.
  • Then repeat, this time standing on your right leg and lifting your left.
  • If your balance is shaky, rest your hands on a chair in front of you.

Air squats warm up your lower body nicely

  1. Stand with your legs shoulder-width apart and arms at your side.
  2. Slowly lower your glutes (buttocks) toward the ground as you lift your arms in front of you to shoulder level, aim to keep your knees in line with your feet.
  3. As you squat, keep a neutral spine and lift your chest. It may help to focus on a spot in front of you.
  4. Once your quadriceps (thighs) are level with the floor, reverse the motion and return to a starting position.
  5. Repeat 10 to 15 times.