Stretch Your Gym Workout: Elliptical

Low impact and high cardio make the elliptical machine your body's favorite cross-trainer. But even this bone density-enhancing workout has pitfalls. Gripping the handrails, for example, can cause muscle tension throughout the body, especially the shoulders. And the elliptical running motion can still yank on tight lower-back muscles. The first pose here creates greater range of motion in the hip joints, which reduces that pull. The second releases fascia and muscle tissue, so you don't take tension home with you.

Prep Pose: Reclined Twist variation


This variation will stretch your gluteal muscles and your spine, releasing compression and tightness. Lying on your back, cross your right thigh over your left--"like you're sitting on a cocktail stool," says Sandra Safadirazieli, instructor at Piedmont Yoga Studio in Oakland, California--and let your knees roll to the right side of your body. Bend your arms at the elbows, forearms parallel to one another. Hold for 5 to 10 breaths before crossing the other leg over and repeating on the other side.

Post Pose: Steady Cross-Legged Stretch


Sit cross-legged and breathe in and out three times. Place your hands on the floor in front of you and lift your hips. Then drop them back several inches behind where they just were, creating a larger diamond between groin, knees, and ankles and flattening out the front of the pelvis. On the inhale walk your hands out in front of you only as far as you can go without rounding your back. The spine should be absolutely straight as you begin to feel a warmth zip down your back in the lowest reaches of the seat and tail. After a few comfortable breaths, try walking your hands out farther to stretch your shoulders and upper back, staying for several breaths. Walk yourself back and then switch sides by placing the opposite ankle in front. This is guaranteed to open up your hips, lower back, and shoulders. Your legs are also freer in the joints, and on the elliptical that all means low-back relief.