At the end of my classes, I always make sure my clients stretch—but I’m also adamant that they stretch during the week.

The best time to stretch is in the morning; you’ve been sleeping and your body hasn’t been active for hours, so if you take a few moments to stretch out your muscles, you’ll feel amazing for the rest of the day.

I have two favorite types of stretching—and they don’t require a yoga studio or Pilates membership.

1) Position your glutes on a foam roller and, while lying on the floor, slide one leg at a time slowly down to your calf and back; and
2) sit against a wall in a butterfly position on the floor. Place elbows on knees and stretch for 20 seconds, release, then try to go deeper for the next stretch. This will open up your hip flexors and relax those tightened muscles.

This all takes work, but if you want to achieve the best results, your body needs to maintain a healthy level of elasticity.

Jen Barnet is a trainer and owner of XCYCLE spin studio in Las Vegas and a columnist for Men's Fitness.