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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

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Safety Tips

If you have a hip, arms, or shoulder injury, please see your doctor before doing this exercise.

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Equipment Required

Any mat is not necessary for this exercise. If your hips are very tight, you can sit on a bolster or block.

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

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.

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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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