Seated Lower Trunk Extensor Lateral Flexor Stretch
The seated forward fold on a chair aimed at one knee instead of between the legs, so the lower back and the opposite side of the waist stretch together; held for time.
How to do it
Setup
Seated on a chair, feet flat and wide apart, back upright, hands resting on the thighs.
Steps
- Round the back slowly and fold toward one knee.
- Lower the head and chest past that knee as far as the back allows, and hold.
- Roll up slowly, head last, then fold toward the other knee.
Common mistakes
Bouncing at the bottom of the fold: sink and hold still. Buttocks lifting off the seat: stay seated, the fold comes from the back. Sitting up fast: roll up slowly, head last.
Breathing
Slow and even through the hold.
