Gentle Twist
Wake up your spine and massage your internal organs with this gentle warm-up. Proceed with caution if your back is injured. You may gradually deepen the twist with each repetition. Novices should keep their knees directly above the hips. Experienced stretchers may place their knees closer to their chests.
Keep your shoulders and neck relaxed and practice a long exhale with a little pause at the end as you hold the twist.
1. Lie on your back, arms away from your body to form a “T”, palms up. Draw your knees toward your chest as you exhale.
2. Inhale, then slowly move both knees to to one side of your body as you exhale. Pause for a moment as you breathe in.
3. Lift your knees back to the starting position as you exhale. Then repeat the twist, this time lowering your knees to the opposite side.
4. Repeat steps two and three two more times, then hold the twist on each side for four breaths.
5. Finish on your back, holding your knees while you rest for a few breaths.
Studies show that holding a stretch for thirty-seconds is an effective component of conditioning plans that improve range of motion. Four long breaths should ensure that you’re sufficiently holding your stretches. Because everyone breathes at a different rate, you should time your breathing and adjust the number of breaths accordingly.
Posted on January 21st, 2008 by Jamie
Filed under: Gentle Stretches
Leave a Reply