4 Key Stretches
4 Key Stretches
Side Bend
- Begin in standing
- Adjust posture to be standing as tall as possible with core engaged and shoulders down and back
- Bring your left arm overhead
- Bend to the right side until you feel a stretch in the left side of your back
- Make sure you are not bending forward or backward
- Hold for 15-30 seconds
- Repeat 2 times
- Switch sides
Flexion
- Begin in standing
- Adjust posture to be standing as tall as possible with core engaged and shoulders down and back
- Bend forward with your fingers reaching towards your toes until you feel a stretch
- We recommend a slight upward arch in your low back to target the low back instead of the hamstrings
- Hold for 15-30 seconds
- Repeat 2 times
Extension - Back bend in standing
- Begin in standing
- Adjust posture to be standing as tall as possible with core engaged and shoulders down and back
- Place both hands on your back where your low back and hips meet
- Bend back until you feel a stretch
- Hold for 15-30 seconds
- Repeat 2 times
Rotation - Twist with knee hold
- Begin sitting on the ground with your legs straight out in front of you
- Adjust posture to be sitting as tall as possible with core engaged and shoulders down and back
- Cross right leg over the left so your leg is bent, and your foot is on the ground
- Put your left elbow on the other side of your right knee push so that your core twists to the right until you feel a stretch
- Hold for 15-30 seconds
- Repeat 2 times
- Switch sides