Muscles and other tissues surrounding the spine can become rigid leading to decreased range of motion. Stretching encourages the spinal muscles to stay, or become, mobile and fluid. Less stiffness leads to less pain and decreased risk of injury.
• Starting Position. Lie on your back with your legs extended and your back straight.
• Reach the right arm out to the right side. This will be your anchor.
• Bend the right leg to a 90 degree angle, keeping your left leg extended on the floor.
• Slowly and gently use your left hand to guide your right knee across your body towards the left side. Look towards the right hand while rotating the knee to the left. Gently rotating the length of the full spine.
• Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.
• Repeat 2-4 cycles
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce.