Pretzel stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Latissimus Dorsi, Teres Major, Erector Spinae, Rectus Abdominis, Obliques

Secondary muscles

Gluteus Maximus, Gluteus Medius, Iliopsoas

How to do it

1. Sit on the floor with your legs extended straight in front of you.
2. Bend your right knee, placing your right foot flat on the floor inside your left thigh.
3. Rotate your torso to the right and place your left elbow on the outside of your right knee, using your right hand on the floor behind you for support.
4. Hold the stretch for 15-30 seconds, then slowly release and return to the starting position. Repeat on the other side by switching the positions of your legs and rotating your torso to the left.

Form tips

• Use your supporting hand on the floor behind you to maintain balance and assist with the rotation.
• Move into the stretch slowly and with control to prevent overstretching and injury.
• Breathe deeply and steadily, using your breath to help deepen the stretch and relax your muscles.