"Place your forearm and hand on a wall at 90 degrees parallel with the floor -- preferably on a doorway, or corner," Boly says. "While maintaining a neutral spine, or a normal standing position, lean forward and back to get a stretch -- without facilitating bad posture."
Stretching the wrong muscles
Choosing the best stretches and warm-ups depends on what the main movers are in the activity you’re about to perform, says Dyan Tsiumis, head instructor at SWERVE Fitness. "Think to yourself, 'What muscles are involved?’ and then focus on stretching those," Tsiumis advises.
For example, after a run or cycling session, you’ll want to focus on your lower body, whereas after a long day at your desk job you should stretch to open your hip flexors.
Doing seated spinal twists
Most people attempt this stretch to alleviate lower-back pain, but if you aren’t careful, seated spinal twists can actually aggravate the muscles in your lower back, says Nikki Warren, co-founder of Kaia FIT. "This stretch should only be performed with excellent posture," Warren explains.