Reclining Lower Trunk Extensor Stretch
Lying on the back with the ankles crossed and the knees apart, the hands draw the legs toward the chest until the lower back lengthens; held for time.
How to do it
Setup
Lying on the back, knees drawn up, ankles crossed, knees at least shoulder-width apart, hands holding the thighs just inside the knees.
Steps
- Pull the thighs toward the chest so the hips curl off the floor.
- Stop when the lower back stretches, knees still above the chest, and hold.
- Lower the feet to the floor one at a time.
Common mistakes
Forcing the knees past the chest toward the floor: keep them above it; the back does the stretching. Lifting the head and straining the neck: rest it on the floor. Pulling in jerks: draw the legs in slowly and hold.
Breathing
Slow and even through the hold.
