This twisting lunge can be done at a wall to help you feel more stable while you get into the correct position. Practice it on a regular basis to relieve lower back discomfort and to strengthen and stretch your legs and hips.
Stand sideways near a flat wall with the outer edge of your right foot and right shoulder 3 to 4 inches away from the wall. Step back into a low lunge with your left leg. Bend your right knee to a 90-degree angle. Inhale, place your left fingertips on the floor under your left shoulder. On an exhalation, rotate your torso to the right and place your right hand on the wall, walking your fingers as far to the right as possible. Keep your hips and your right knee facing forward as you revolve your rib cage and chest toward the wall. Pause for three breaths.
Press into your right heel, and keep your left knee straight while balancing on the ball of your left foot. Once you feel stable, move your left elbow to the outer right thigh. Place your fingertips on the wall, and look up to your right hand. Breathe evenly as you lengthen your spine from your tailbone through the crown of your head. Hold for three to six breaths, then rotate your torso back to center and return to the start position. Repeat on the other side.
Voight is the creator of a line of fitness DVDs, including "Sleek Essentials."
karen@karenvoight.com
Good Form
For a stretch, do the twist
Twisting lunge can relieve low back pain and help legs and hips.
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This twisting lunge can be done at a wall to help you feel more stable while you get in the correct position. (Charles Bush) |
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sberg02 at 12:40 PM January 20, 2011
Be careful when starting this exercise. Putting excessive twist through your low back could strain your joints or discs in your lumbar spine. As always, when starting a new stretch or exercise, make sure you move through a small range of motion and do not hold for more than a few seconds to ensure you are not injuring yourself. Once you have done that, enjoy this deep and relaxing stretch!
Sara L., PT
https://www.ptlincoln.com
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