Lifestyle Workout stretches: 90-90 hip lift, shoulder rotation, couch stretch and more By Hilary Sheinbaum Special to amNewYork Updated May 10, 2016 6:10 PM Print Share fbShare Tweet Email To help reduce injury, lengthen muscles and unwind, CrossFit Solace owner Jim Loperfido recommends some easy stretches to try before and after breaking a sweat, demonstrated by CrossFit Solace instructor Daniela Dib. Pre-workout: Shoulder rotation Photo Credit: Linda Rosier What it targets: Shoulder and rotator cuff How to do it: Lie on your side with an arm on the floor extended overhead with your ear resting on your shoulder. Your top leg should be bent 90 degrees with the thigh perpendicular to your torso. Reach up with a light object in hand and twist your shoulder into external and internal rotation while reaching straight up. Complete two sets of eight to 12 rotations for each shoulder. Pre-workout: 90-90 hip lift Photo Credit: Linda Rosier What it targets: Hamstrings How to do it: Lie on your back with both feet flat on the wall. Knees are bent at a 90-degree angle. Place a yoga block in between your knees. Push heels down on the wall and lift tailbone off the floor. Squeeze yoga block to activate the hamstrings. Do four sets of five full breaths. Pre-workout: Carioca high knee step over Photo Credit: Linda Rosier What it targets: Glutes and deep hip rotators How to do it: Side step quickly to the right, alternating between lifting your left knee high to your chest and crossing it behind the right foot. Do for as long as space allows (up to two minutes). Change direction and repeat with your right leg lifting. Pre-workout: Couch stretch Photo Credit: Linda Rosier What it targets: Hip flexors, quads, psoas and ankles How to do it: Take a big lunge step forward with your rear leg extremely bent with the knee on a mat. Lean forward and contract the glute of the rear leg and hold for two minutes. Repeat on other side. Post-workout: Rockback Photo Credit: Linda Rosier What it targets: Lower back How to do it: Start on your elbows and knees. Push your rear to your heels without losing the position. Take four sets of five deep breaths in through the nose and out through the mouth. Keep your forehead on the ground and triceps close to your kneecaps. Post-workout: Pigeon pose Photo Credit: Linda Rosier What it targets: Glutes and hips How to do it: Start on your hands and knees. Slide the right knee forward, toward the right hand. Slide the left leg back while keeping hips square to the floor. You can rest upright on your hands or sink down, rest forearms below you, or extend arms fully to the ground. Hold pose for two minutes. Repeat for other side. For an advanced pose: bend the left knee and reach back with your left arm while squaring shoulders to the front of the room. Repeat on opposite side. Post-workout: Dip Photo Credit: Linda Rosier What it targets: Shoulders, quadriceps and hip flexors How to do it: Lie down on the floor, turning the body on its right side. Take the right arm behind the back, perpendicular to the body. Pull back the left foot into the left hand. Hold pose for two minutes. Repeat on opposite side. Post-workout: Pectoral muscle stretch Photo Credit: Linda Rosier What it targets: Pectorals/chest How to do it: In a doorframe, position your elbows below your shoulders. Put one foot in front of the other, stepping through the doorway. Reposition elbows at shoulder levels and repeat. Reposition elbows above shoulders and repeat. Hold each pose for 30 to 90 seconds each. By Hilary Sheinbaum Special to amNewYork Share on Facebook Share on Twitter Comments We're revamping our Comments section. Learn more and share your input.