Seated Forward Fold
The Fix: Releases lower spine and stretches hamstrings and calves.
How to Do It: Sit on the floor with your legs straight in front of you, pressing through heels. Pull flesh away from each of your sit bones. Inhale, and keeping the front torso long, lean forward from the hip joints, lengthening tailbone away from the back of your pelvis. With each inhalation, lift and lengthen the front of your torso slightly; with each exhalation release a little more fully into the forward bend.
Why It Works: “This one is definitely great to do after deadlifts,” says Kelly, because it will release any spinal tension you may be carrying in your lower back. She also recommends it as a warm-up stretch to loosen legs before a rowing sprint.