• Increases flexibility through the trunk with lateral flexion of the spine.
• Helps prevent injury and pain by maintaining mobility of the spine.
• Kneeling creates a more intense stretch than this same stretch done while standing.

• Make sure you have adequate flexibility in the quadriceps before performing this stretch.
• Avoid kneeling on the knees if this causes pain or discomfort in the knee joint. This stretch can also be performed sitting in a chair.
• Avoid this stretch if you have any preexisting conditions that would contraindicate lateral flexion (side bending).

• Using some type of cushion for the knees, begin on the knees but don’t sit back on the heels.
• Keep the shoulders stacked over the hips and the eyes forward to maintain good spine alignment.
• While bending to the left, extend the right arm in the same direction as the bend to intensify the stretch.
• Hold the position for 20 seconds or 3 to 5 slow breaths.
• Repeat on the opposite side.

Disclaimer
Consult your physician before starting any type of exercise or flexibility program. Discontinue any exercise that is uncomfortable or causes pain. No warranty, responsibility or liability is accepted for any loss or damage suffered by any person as a result of adopting the information or recommendations. Always pace yourself and rest your muscles for 48 hours between each workout.