Lying Sartorius Stretch Instructions

Positioning

1. Start Position:
- Lie flat on your back on a comfortable surface (like a yoga mat or carpet).
- Ensure that your body is straight and relaxed.

2. Leg Position:
- Bend your knees and bring your feet flat on the ground, hip-width apart.
- Slowly let your knees drop out to the sides. You can place your feet together or allow them to rest apart; choose what feels most comfortable.

3. Arm Position:
- Extend your arms out to your sides, keeping them at about shoulder height. Your palms can face up or down depending on your comfort.

Movement

4. Stretch:
- Gently press your knees further away from each other, feeling a stretch in your inner thighs.
- Maintain a relaxed upper body while focusing on releasing tension in the hips and thighs.

5. Hold the Position:
- Hold the stretch for 20-30 seconds, breathing deeply and relaxing into the stretch.

6. Release:
- Slowly bring your knees back together to return to the starting position.

Repetition

- Repeat the stretch 2-3 times, ensuring to breathe and relax during each hold.

Tips

- Ensure not to push your knees too hard; the stretch should feel comfortable, not painful.
- If you feel any discomfort, reduce the range of motion or adjust your position.