Pretzel
May 11th, 2023 5:16 PM Mr. Q Categories: Stretching
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
StretchEquipment:
N/AThe pretzel rotate stretch targets the lower back, glutes, and hips. It helps to improve flexibility in these areas and can alleviate tightness and discomfort.
Proper Form:
- Begin seated on the floor with your legs extended in front of you.
- Cross your right foot over your left knee, placing it flat on the floor.
- Twist your torso to the right, placing your left elbow on the outside of your right knee.
- Press your right hand into the floor behind you, and use it to help deepen the twist.
- Hold the stretch for 15-30 seconds, then repeat on the other side.
How to Reduce Difficulty: To make this stretch easier, use a yoga block or cushion to prop up your torso and make the twist less intense. You can also try placing your crossed foot on the floor instead of crossing it over your knee.
How to Increase Difficulty: To deepen the stretch, try reaching your right arm behind you and grabbing onto your left thigh. You can also try twisting further to the right or holding the stretch for longer.
Reps:
- Beginners: 2-3 reps on each side
- Intermediate: 3-4 reps on each side
- Advanced: 4-5 reps on each side
Estimated Time for Exercise: 30-60 seconds per rep.
Body Group:
Full BodyMuscle Group(s):
Gluteus, HipMuscles used:
Primary:
Hip AdductorsSecondary:
Glutes, PiriformisTertiary:
N/ADifficulty:
IntermediateTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.