The Knee Side Bend Stretch lengthens you abdominal, hips, hamstrings, quads and the muscles between the ribs. The intercostal can cause a range of issues to your posture, including the difficulty of breathing, shoulder and neck tension.
This stretch gives your ribs, back, shoulder, hips, thigh and arms that needed stretching to release the tension. What must not be forgotten that it also stretches the digestive organs and abdominal muscles. It is perfect for your warm-up or cool-down naturally because it awakens your body muscles.
Time
2-6 Minutes
Muscle Group
Back, Shoulder, Arms, Hips, Intercostal, Obliques, Thighs
Easy to Moderate
Easy
Fitness Type
Stretch and Balance
Safety Tips
If you have a hip, arms, or shoulder injury, please see your doctor before doing this exercise.
Number of Reps and/or Length of Time
Beginners
2-4 minutes
10-15 secs hold
Repeat 3-4 times for each leg
Intermediate
2-4 minutes
15-20 secs hold
Repeat 3-4 times for each leg
Advanced
3-6 minutes
20-30 secs hold
Repeat 4-6 times for each leg
Instructions
Step 1
Watch the instructional video, then read the following for clarification.
Step 2
Kneel on your mat. Your legs should be together. Keep your back straight and core tight.
Step 3
Next, extend your left leg to the side.
Step 4
Raise your right arm and bend so it will be above your head.
Step 5
Place the other arm on your left leg
Step 6
Slowly bend your torso to the left side.
Step 7
Keep your hips and face forward, remember to breathe
Step 8
Hold this position to your level.
Step 9
Repeat steps 1 to 7 on the other side.
Fitness Tip
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
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