Rotations

by tgiffitness on January 25, 2013

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How to properly perform this stretch:

  • Lay on your back, with your legs extended.
  • Extend the arms straight out to your sides at shoulder level, palms facing up.
  • Contract your abdominals to create a slight pelvic tilt, and press your lower back into the mat. Continue to hold this pelvic tilt throughout the movement to prevent pinching in the lower back.
  • Lift the left leg up in front of your body, until you can feel a light stretch down the back of the leg.
  • Press the right knee down into the mat, to create some resistance.
  • Begin to bring the left leg across the body towards the right hand. Exhale as the leg lowers.
  • Keep the left arm and shoulder in contact with the floor
  • Turn your gaze to the left, looking away from the left foot.
  • Stretch the left foot and left hand in opposite directions for 2 breaths.
  • Bring the leg back up in front of the body, before lowering it back down to the floor.
  • Be sure to hold the pelvic tilt as the leg lowers
  • Repeat with the other leg.

Where you should feel this stretch:

  • You may feel this stretch down the back/side of the left leg, in the left hip and ribs, and possibly in the left chest and shoulder muscles.

 

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