Stretch of the Week: Supported Prone Twist

Week 4 of our restorative stretch journey takes us to the Supported Prone Twist.

You will need a bolster or several folded blankets for this stretch.

If you have a history of knee pain or injuries, conditions hindering you from twisting, or if you have trouble getting up and down from the floor, please do not perform this stretch. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.

Starting Position:

1. Sit on the floor with your knees bent and both feet resting near the right hip. Position the bolster lengthwise next to your left hip. See top left photo labeled 1.

Performing Supported Prone Twist:

2. Inhale to lengthen the spine towards to the ceiling. As you exhale twist the upper body toward the bolster (left), placing your hands on either side of it. See photo labeled 2.
3. Inhale again to lengthen your spine. As you exhale, walk your hands forward alongside the bolster. See photo labeled 3.
4. Inhale again to lengthen your spine. As you exhale lower your torso to the bolster. Your forearms will come to the floor and your legs will stay positioned near your right hip the entire time. See photo labeled 4.
5. Once you are all the way down you can make small adjustments to get more comfortable, but your trunk should remain in its rotated position. You can turn your head to the left for a deeper stretch in the cervical region or keep it facing the right for less. See photo labeled 5.
6. Remain here for 3-5 minutes. When you are ready to switch sides, inhale and using both hands pressed into the floor, raise your upper body off the bolster. Slowly untwist yourself coming back to the starting position. Rotate yourself around so the other hip is against the bolster and repeat on other side.

Thanks again for tuning into the weekly stretch!

Questions? Email me at rachel.lackowski@athletico.com

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