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- Lay flat on back, legs straight and arms out to sides.
- Bring one knee straight up by sliding your foot on the floor towards buttocks.
- Stop when your foot is even with the knee of the straight leg.
- Drop the bent leg across the thigh of the straight leg.
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- Grasp knee of bent leg with opposite hand and pull toward ground until moderate stretch is felt.
- Hold for about 10 seconds.
- Apply pressure by trying to raise the bent knee to its original position.
- Hand preventing any movement.
- Apply pressure for a slow count of 10.
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- Relax and pull the knee farther to the floor.
- Repeat application of pressure and release two or three times.
- Repeat for the other side.
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