Loosen Up Your Back, Hamstrings

December 14th, 2008

This asymmetrical forward bend will stretch each side of your back and your hamstrings (backs of your thighs) separately. You may find that one leg or one side of your back is tighter than the other. Spend extra time stretching the tighter side.
…………………….

1. Kneel on a padded surface. Bring your right foot in front of you. Bend your knee slightly and rest your right heel on the floor with your toes pointing up. Hinging at the hips, bend forward and balance on your fingertips. Lengthen your spine by reaching the crown of your head away from your tailbone. Slowly straighten your right knee. Hold this position for 10 to 20 seconds and repeat on the other side or move on to the next pose.

………………………

2. Keeping your lower body in the same position, shift your weight over your left hand. Place your left hand flat on the floor below your left shoulder. Once you feel stable, turn your upper body to the right and raise your right hand directly above your right shoulder. Focus on sliding your shoulder blades down away from your ears. Hold for 10 to 20 seconds, then turning toward the floor, bring your hand down. Repeat on other side.

Sources:Los Angeles Times