After a long run on a hot day, few things feel better than diving into a pool. But why stop at cooling off? By taking your stretching routine underwater, you'll be able to move your joints and limbs through a wider range of motion—and with greater control—compared to stretching on land, says Scott Riewald, Ph.D., a biomechanics expert who works with Olympic athletes. "It's easier to reach and hold the point of optimal stretch, with less strain," he says. Do this routine in the pool after a run. Hold each stretch for 20 to 30 seconds, repeating twice on both legs.
Start in a lunge position with the left leg on a low step. Bend the right knee and shift your body weight forward so your hips drop down. You'll feel this in the front of the left hip.