Enhancing Skills

Reach elbow to knee

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:

Warm-up

Equipment:

N/A

The Reach Elbow to Knee is a stretch that targets the core muscles and can help improve flexibility in the lower back, hips, and hamstrings.

Proper Form:

  1. Sit on the floor with your legs straight in front of you.
  2. Bend your right knee and place your right foot flat on the floor.
  3. Place your left hand on your left thigh and reach your right arm up toward the ceiling.
  4. Exhale and twist your torso to the right, bringing your right elbow to the outside of your left knee.
  5. Hold the stretch for 10 to 30 seconds, breathing deeply.
  6. Inhale and release the twist, coming back to center.
  7. Repeat on the other side.

How to Reduce Difficulty:

To reduce the difficulty of this stretch, you can try the following:

  • Use a yoga strap or towel to help reach your foot if you cannot do so comfortably.
  • Instead of bringing your elbow to your knee, try reaching for your shin or ankle.

How to Increase Difficulty:

To increase the difficulty of this stretch, you can try the following:

  • Hold the stretch for longer periods of time.
  • Try to twist your torso even further and deepen the stretch.
  • Do the stretch while standing up, holding onto your ankle or foot with your hand.

Number of Reps:

  • Beginner: 2-3 reps on each side
  • Intermediate: 4-5 reps on each side
  • Advanced: 6-8 reps on each side

Estimated Time for Exercise:

The estimated time for this stretch is about 10 to 15 seconds per side.

Body Group:

Abs (Core)

Muscle Group(s):

Abdominals, Hip, Side Abs

Muscles used:

Primary:

Internal Oblique

Secondary:

External Oblique, Rectus Abdominis

Tertiary:

N/A

Difficulty:

Beginner

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.


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