Deep Lunge Thoracic Stretch
1. Starting Position:
- Begin by standing upright with your feet hip-width apart. Take a deep breath and relax your shoulders.
2. Step into the Lunge:
- Take a big step forward with your right foot. Lower your body into a lunge position. Your right knee should be bent at a 90-degree angle, directly above your ankle, while your left leg extends straight back.
3. Positioning:
- Keep your back straight and your chest lifted. Ensure your core is engaged to provide stability.
- Your left knee should be close to the ground but not touching it.
4. Stretching the Thoracic Spine:
- Place your right hand on the ground inside your right foot for balance.
- Raise your left arm towards the ceiling, reaching up and slightly back. This movement will open up your chest and stretch your thoracic spine.
- Turn your head to look up at your left hand as you stretch.
5. Hold the Stretch:
- Hold this position for 15-30 seconds, breathing deeply. Feel the stretch in your chest, shoulders, and hip flexors.
6. Return to Starting Position:
- To exit the stretch, lower your left arm and carefully step back into a standing position.
7. Repeat on the Other Side:
- Perform the same steps on the left side by stepping forward with your left foot and reaching your right arm up.
8. Repetitions:
- Repeat the stretch for 2-3 sets on each side, ensuring to maintain proper form throughout.
Tips:
- Keep your movements slow and controlled to avoid injury.
- Focus on your breathing to help relax your muscles during the stretch.
