1. Starting Position:
- Lie flat on your back on a mat with your legs extended straight up into the air, forming a 90-degree angle with your torso. Keep your arms relaxed at your sides.
2. Leg Position:
- Your legs should be together and straight. Ensure your feet are pointed for better alignment.
3. Movement:
- Slowly turn your legs to the right side while keeping your shoulders flat on the mat. Your pelvis should rotate slightly, but your upper body should remain stationary.
- Hold this position for a moment, feeling the stretch along your waist and obliques.
4. Return to Starting Position:
- Engage your core and gently lift your legs back to the starting position, ensuring control to avoid straining your lower back.
5. Repeat on the Other Side:
- Now, slowly turn your legs to the left side and hold for a moment.
- Again, return to the starting position with control.
6. Repetitions:
- Perform 8-10 repetitions on each side, ensuring to move slowly and with purpose.
7. Breathing:
- Inhale as you lower your legs to each side and exhale as you return to the center.
Tips:
- Keep your movements slow and controlled to maximize effectiveness and minimize risk of injury.
- If you feel discomfort in your lower back, adjust the range of motion of your legs or take a break.
- Focus on engaging your core throughout the exercise to support your lower back.
