Lying Reverse Twist

Lying Reverse Twist Stretching Instructions

Positioning

1. Starting Position: Lie flat on your back on a comfortable surface, such as a mat or carpet.
2. Leg Position: Keep your legs extended straight out in front of you. You can keep them together or slightly apart, based on your comfort level.
3. Arm Position: Extend your arms out to the sides at shoulder height, forming a "T" shape with your body. This will help with stability.

Movement

1. Twisting Action: Bend your right knee and lift it towards your chest.
2. Rotation: Gently guide your right knee over to the left side of your body while keeping both shoulders flat on the ground.
3. Hold the Position: Try to relax and hold the stretch for 15-30 seconds. You should feel a gentle twist in your lower back and across your torso.
4. Return to Starting Position: Slowly lift your right knee back to the starting position.
5. Repeat on the Other Side: Now, repeat the same twisting action by bending your left knee and guiding it over to the right side. Hold for 15-30 seconds.
6. Final Position: Return to the starting position after both sides.

Tips for Beginners

- Move slowly and gently to avoid straining your back.
- Keep your breath steady; inhale and exhale deeply throughout the stretch.
- Adjust the depth of your twist based on your comfort and flexibility.
- If you feel any pain, ease back out of the twist and return to the starting position.