Stretch of the Week: Seated Straight Leg Twist

April’s fourth and final stretch is very similar to week one’s Reclined Straight Leg Twist, but is performed in a sitting position instead of laying down. This stretch is called Seated Straight Leg Twist and will stretch the side, back, and hamstring muscles.

For those who are interested in comparing and contrasting the similar stretches, try going back and performing week one’s stretch before doing this week’s stretch. Keep in mind that you will need a strap or belt for both of these stretches, as well as a bit of wall space. If you have difficulty getting up and down from the floor or have mid to low back pain, please skip this week’s stretch.

How to perform:

1. Take a seat in front of a wall, roughly half an arm’s length away from it. Place the strap around your right foot and then stretch your legs straight. Hold the strap ends in your left hand. Take a deep inhale and reach the crown of your head to the sky to sit taller. As you exhale reach along the strap to the right foot to fold very slightly, then twist to the right and place your right hand on the wall at shoulder height as shown in top photo marked “Yes.”

2. From this position, spread the right fingers on the wall and gently press yourself away to twist a little deeper. Keep your big toes together so the feet do not stagger. Draw the shoulder blades toward the floor and press your belly button to the spine to support the twist. Gaze is at the wall. Do not collapse the chest or look down, and do not stagger the feet as shown in the bottom “No” photo. This is not good for the back.

3. Hold this position for 30-60 seconds. Then, on an inhale gently twist back to the center and repeat on the other side.

Interested in learning more? Email me at rachel.lackowski@athletico.com

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.