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Here’s how: Start with hands and feet shoulder-width apart, and grab a resistance band at the ends (a rope, cord, or towel can also work).

Extend arms straight overhead and keep shoulders down and back—the resistance band promotes proper posture and keeps your back muscles in line.

to take time off to allow your muscles to recover, or you won’t max the strength-building goals you’re working so hard to accomplish. S and owner of Stay nimble, even on your off day, by moving your arms, wrists, and knees in low-intensity circles.

Recovery, though, doesn’t mean chilling in front of the TV or indulging in unhealthy food until you’re sick. The opening and closing of your joints brings fresh synovial fluids to nourish, lubricate, and hydrate these areas, while expelling waste and scar tissue.

Perform 5-10 reps three times a day to mobilize the tightest areas of your body, specifically your ankles, hips, and upper back.

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