Lying Single Knee Swing

Lying Single Knee Swing Stretching

Starting Position:
1. Lie down on your back on a flat, comfortable surface such as a yoga mat or carpet.
2. Keep your legs straight and your arms relaxed at your sides.

Movement Instructions:
1. Bend One Knee: Slowly bend your right knee and bring it up towards your chest. Grab your right knee with both hands to hold it in place.
2. Swing the Knee: While holding your right knee, gently swing it out to the right side, allowing your lower back and hips to rotate slightly. Keep your left leg straight on the ground.
3. Hold the Position: Hold this position for 15-30 seconds, breathing deeply and relaxing your body.
4. Return to Starting Position: Slowly bring your right knee back to the starting position, extending your leg straight again.
5. Switch Sides: Repeat the same movement with your left knee, bending it towards your chest, swinging it out to the left side, and holding for 15-30 seconds.
6. Complete Repetitions: Perform 2-3 sets on each side, ensuring to maintain controlled and smooth movements.

Important Tips:
- Keep your shoulders relaxed and pressed against the mat.
- Avoid forcing your knee down too far; only go as far as feels comfortable.
- Focus on your breathing throughout the exercise, inhaling deeply and exhaling slowly.
- If you experience any pain, stop the movement immediately and rest.