Kneeling Back Stretch
Rep Range
Time Based
Hints
Begin by kneeling on the ground. Extend one leg in front of you with its toes pointing ahead, while the other leg's knee remains on the ground, and its toes point behind you. Position the elbow of the same side as the extended leg on the inside thigh of that leg. Use it as a support and pivot point. The opposite arm remains hanging by your side and can be utilized for maintaining balance. With your setup in place, initiate a rotation of your upper body away from the extended leg. This should create a stretch along the side and back of your torso. Maintain the stretch for a few breaths, ensuring you remain balanced and supported by the resting elbow. After holding the stretch for the desired duration, gently release the rotation and return to the starting position. Switch sides and repeat the process.
Common Mistakes
Avoid applying too much pressure with the elbow on the thigh, which might strain the leg muscles. Ensure your extended foot remains flat on the ground throughout the movement. When rotating, ensure you're not twisting to a point that causes discomfort or strain.
Breathing
Take a deep inhale as you set up in the kneeling position. As you rotate your upper body away from the extended leg and deepen the stretch, exhale slowly. Hold the stretched position while maintaining a steady breathing pattern. Inhale again as you revert to the starting position, preparing to switch sides.
Muscle Focus
Primary Focus Area
Spinal, Hip Flexors, Serratus Anterior