The Lunge with Spinal Twist is the easiest way to open the hips, so if you are someone who has locked or tight hips, then this stretch is for you. It helps build lower body strength. It engages the quads, core and glutes as well as improving balance.
It can also be a great way to aggravate lower back issues and other pains, be careful.
Hip Flexors, Psoas, Glutes, Core, Lower Back
Moderate to Difficult
Always warm up your muscles before stretching because this could cause pain and create a long term injury. Gently come out of the stretch if you are feeling any pain. The pose is not recommended if you are suffering from a knee or back injury.
Number of Reps and/or Length of Time
10-15 secs hold
Repeat 3-4 times each side
15-25 secs hold
Repeat 3-5 times for each leg
20-30 secs hold
Repeat 3-5 times each side
Watch the instructional video, then read the following for clarification.
1. Begin with a forward lunge position on your mat. Your right leg should face forward. Place your left knee to the ground..
Position your right elbow beside your right knee.
Press your right elbow slightly into your right knee as you twist your torso to the left.
Reach your left arm behind you until you feel a gentle stretch in your lower back and right groin.
Hold the stretch, release and repeat steps 1 to 4 on the other leg.
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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