Flexibility to Start Your Day

Keep this handy list of stretches on your nightstand so you can practice them first thing in the morning.

Knees to chest: Bring both knees toward your chest, placing one hand under each knee for support. Breathe deeply and hold the stretch for 30 seconds.

Total body stretch: Lie on your back with your arms extended over your head. Inhale deeply and stretch your arms and legs as far as you can in opposite directions. As you exhale, release the stretch and relax your whole body. Repeat this exercise three or four times, each time trying to reach and stretch a little farther.

Spinal rotation: Lie on your back with your knees bent, and place a pillow next to you. Bring both knees toward your chest, placing your hands under each knee for support. Take a deep breath in, and as you exhale, slowly lower your legs to one side until they rest on the pillow. Try to keep your opposite shoulder blade and your head on the bed or a pillow, so you're just hinging at the hips. Hold this stretch for about 30 seconds, taking several deep breaths as you relax into the stretch.

Stuck-in-Traffic or Sitting-at-Your-Desk Stretches

If you sit all day or commute to work (who doesn't do at least one of those things?), here are a few stretches to help you work out the kinks.

Shoulder and neck stretch: Sit tall in your chair with your feet flat on the floor, your abdominals lifted and your hands resting on your thighs. Slowly rotate your shoulders forward, up, back and down as if you were drawing a circle with them. Breathe deeply as you repeat this motion four to six times.

Seated chair stretch: Sit tall with both your feet flat on the floor and your back flat against the back of a chair. Clasp your hands together behind your head. Inhale, and as you exhale, gently press your elbows back, squeeze your shoulder blades together, and lift your chin and chest toward the ceiling. Hold the stretch for about 30 seconds, and then release back to starting position.

Wrist and forearm stretch: Sit up straight in your chair with the palm of one hand pressing against the fingers of the other hand. Point your fingers upward and keep your elbows lifting toward the ceiling. Inhale, and as you exhale, gently press the heel of your hand against your fingers. Hold this stretch for 30 seconds and repeat on the other side.

Remedies for Sore Muscles

The next time you're in pain, there are a few things that can speed your recovery along. The following list gives you suggestions for helping your sore muscles get back to feeling good again:

· Apply an ice pack for 20 minutes to any area that is sore. Repeat this every hour until the pain subsides.

· Stretch the sore area gently to help your body get rid of lactic acid, which contributes to the pain.

· Be sure to walk 10 to 20 minutes at least once a day to increase circulation throughout your body. This helps deliver much-needed oxygen to your sore muscles.

· Drink at least eight glasses of water daily to stay hydrated and help flush the lactic acid out of your sore muscles.

· Avoid strenuous activity as long as you're in pain .

Reprinted with permission of the publisher from "Stretching For Dummies," by LaReine Chabut, © 2007, Wiley Publishing Inc.