Perform one set of each of the following moves immediately after any cardiovascular exercise. "The best time to stretch is when the muscles are warm and pliable," says Horowitz. After a good workout, your muscles should be right where you need them to be.

The Standing Twist (Tight lower back muscles limit your range of motion in almost every sport. This move can loosen them while also stretching the hips and shoulders.)

Stand with your feet shoulder-width apart. Place your right hand on your left side (your arm should come across your waist). Take your left arm and tuck it behind your back so the back of your left hand touches your right side. Next, slowly twist yourself to the left as far as you can (you should now be looking behind you). Hold for 15 seconds; then reverse the stretch, twisting to the right. Hold for another 15 seconds; then switch arm positions (this time, left arm in front, right arm in back) and repeat the stretch.

The Pyramid (stretches the shoulders, upper and lower back and chest)

Kneel on the floor and sit on your heels. Raise your arms over your head. Bend your elbows and press your palms flat against each other (your hands should now be an inch or so above your head). Gently draw your elbows back until you feel a stretch; then slowly bend forward at the waist and tilt yourself forward as far as you can. Your butt should stay pressed against your heels, with your hands still pressed together as you go. Hold for 10 seconds; then slowly raise yourself back into a seated position.

The Dolphin (stretches the shoulders, chest, biceps and abdominals)

Sit with your knees bent and feet flat on the floor. Place your palms on the floor in back of you, fingers pointing away. Now, slowly walk your hands out back and away from your body as far as possible, keeping your feet on the floor and knees bent as you go. Gently raise your chest up, arching your back slightly, so your shoulders roll back slightly. Tilt your head up and hold this pose for 30 seconds.

Lying Hip/Leg Overhead Combo Stretch (loosens the upper and lower back, buttocks, obliques, hip flexors, hamstrings and the psoas muscle, which helps fold the body)

Lie on your back with both legs flat on the floor. Bend your left knee and wrap your hands underneath your kneecap. Gently pull your left knee toward your chest as far as is comfortable, keeping your head on the floor as you go. Hold for 10 seconds. Keeping your right leg on the floor, slowly drop your left leg to the right, bringing your left knee as close to the floor as possible. Hold for 10 more seconds. Slowly bring your knee back in front of your chest, then back to the floor. Next, repeat with the right leg, this time dropping your right knee to the left side. To finish the stretch, bend both knees, wrap your hands just below your kneecaps and pull them into your chest. Gently roll back and forth 6 to 8 times, keeping your chin tucked in as you go.

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