This
exercise
adds a spine rotation to the external rotator stretch.
To
do this exercise you
will need a mat. Start by lying on your back with your knees bent and
your feet planted on the floor. Inhale into the back of your ribcage as
you cross one ankle over the opposite knee and then hug both knees towards your
chest. Exhale as you drop your legs to the side toward your bottom
leg. Inhale as you take your gaze away from your knees, and take ten
breaths as you feel the spiral in your spine. Breath into your ribcage
for ten full breaths, and then on an exhale bring your knees back to the center
and reverse sides.
Things
to think about
This
exercise creates a spiral in the spine. To get the most out of this
spiral do your best to keep your ribcage on the ground while your legs move
away from the ribs.
This
exercise is a great way to relieve the tension that can happen at the back of
the ribcage. Use the breath to expand the back of the ribs, and as always
make sure that with each exhale you are getting all of the air out of your
body!
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