There is nothing normal about this time of year, our schedules are not typical, so I just say, “go with the flow” at this point. Our workouts may not be regular, consistent, or even existent, but our bodies still need some TLC. What better way to do that than a stretch?

Our move today is a lying knee hug. All you need is a flat surface. You can even do it when you first wake up, lying in your bed.

This move will be stretching the back of your legs, your glutes and your lower back.

Begin this knee hug by lying flat on your back and bending one knee up and into your chest. Take both hands and place them on your knee, for added resistance. Keep your other leg extended out straight and as flat as you can, while you use your hands to apply pressure to your bent knee. Depending on your flexibility, some may be able to pull the knee all the way to the chest, and others may be able to only pull it to a midpoint. Either way, you will still reap the benefits.

Hold this position for 10 to 20 seconds, release your starting leg and repeat on the opposite leg. Continue this move from side to side for as many repetitions as desired.

This is a great move first thing in the morning as well as in the evening before you’re ready to fall asleep.This is a great move to relieve lower back stress and tense leg muscles.

In a week everyone will be ready for a fresh start, so those muscles need to stay loose for all the work they have ahead of them. Happy stretching and happy holidays!

— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, can be reached at faluvzpa@msn.com.