How to Do It: Get on your hands and knees. Place your hands underneath your shoulders and knees underneath your hips. Put a towel under your knees if you want a little extra padding. Your back should be straight, like a table top. Round your back while tucking your tail under, and hold for 10 seconds. Then open your chest and slightly arch your back. Hold for 10 seconds. Repeat the stretch in both directions for 30 to 60 seconds.
Why It’s Good for You: It improves mobility in your spine and stability, Ratliff says. Because you are on all fours, it also engages muscles in your arms and legs. If you can't get on your hands and knees, you can do the move while seated in a chair. It’s also a good warm-up exercise before a walk or other cardio activity.
2. Single Leg Stand
How to Do It: Stand next to a wall or something else sturdy that you can use for support. With your legs hip-distance apart, slowly lift one foot off the ground while keeping your standing leg slightly bent. Engage your abdominals to help with balance. Hold the pose for up to 30 seconds. Repeat with the other leg.
Eventually, work your way up to doing this exercise without holding on to anything and standing with your legs together. You can also change up the move to make it more challenging. Lift the elevated leg out to the side or straight up with a bended knee. For an even more advanced move, once your leg is lifted, try closing your eyes.
Why It’s Good for You: It helps your balance.
3. Speed Drill
How to Do It: Make a ladder design on the floor using chalk or tape. Walk through the "steps" of the ladder. Put one foot in a square, and then bring the other leg into the same square. Keep going until you reach the end of the ladder.
Why It’s Good for You: It builds your balance and agility.