Releases groins. So there you have it, yogis, my secret poses to mastering the splits. Keep stretching those limits (and ligaments), and I promise you’ll be splitting in no time!

A calf stretch is ideal to keep your lower legs flexible, which is important to prevent shin splints. For the stretch, stand ...

Rest your hands about a foot or so behind you as you press your left knee toward the floor, feeling a stretch in the left thigh and toes. Hold for 10 to 15 seconds, then switch sides.

This stretch targets the hamstrings and adductors (inner thigh muscles), areas essential for side splits. It also strengthens the core, quadriceps, hips and knees.

One of the easiest ways to DIY stretch out shoe sis by purchasing a stretcher specifically designed for stilettos. Simply leave the stretcher in your heels overnight to loosen things up. 2.

Heel spur exercises work to stretch the calves, since tight calves is where the problem originates. We've got eight different exercises you can try to ease your heel spur pain.

Press the hands into the wall and both heels into the floor. Feel the stretch in the right calf. Hold for 30 seconds. Bring the right foot back in toward the body, switch sides, and repeat.

Sit back on your heels where the intensity is a 6-8 out of 10. Feel free to add a blanket, pillow or yoga block under your bottom if you feel too much of a quad stretch.

Target area: the gastrocnemius muscle of the calf and the big toe How to do it: This stretch is best performed against a wall, but if you can place a yoga block in a spot where it won't move ...