Lie on your side with the top leg bent to ninety degrees at hip and knee and resting on the floor in front of you, then bend the bottom knee and reach back with your top hand to hold that ankle. Keeping the top knee pinned down, rotate your chest open toward the ceiling and breathe.
Loading movement options…
Movement guide
Existing guide · editorial review pending. Clinical review is pending.
5 slow breaths in the stretch, then 3 gentle further rotations, 2 rounds per side.
Force the twist and it comes from the lower back instead of the ribcage, so rotate only as far as your breath stays easy. If the folded knee complains about being fully bent, hold lower on the shin or use a strap.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.