Stretch and Strengthen in One Fell Swoop!
We’re very fond of 2-for-1 deals in wellness. It’s part of our “biggest bang for your buck” mantra. That’s why this pose appeals to us so much, because it takes the side-bend stretch up a notch by adding a bit of a squat!
This motion can be done almost anywhere and builds your strength while you are stretching in one fluid set of moves. By the way, it’s worth noting that Yoga and Pilates are notorious for such “twofers” – and then some.
To get started, stand with your legs out about 3 feet apart. Then tighten your stomach muscles (abs) and flatten your lower back. Slowly lower your rear-end toward the floor, bending at the hips and knees. DO NOT push your knees forward. Instead, try to keep your shins perpendicular to the floor.
Use a chair or railing for balance until you feel strong enough to balance without help. You should feel as if you are sitting back toward a chair. Only go as low as you can while still able to stay in control.
While in control, press up out of the squat just far enough to be able to take one arm and reach up over head. The leg opposite your outstretched arm will hold most of your body weight while the other side of your body is stretching.
Come back to a squat (plie) and then repeat the stretch to the other side.
Repeat the whole sequence 10-20 times.
Important Cautions:
- Don’t ever let your knee bend past (over) your toe. Always strive to keep your knee in line with your ankle. For more on this and to read a bit of controversy, check out the American Council on Exercise’s “position” statement (so to speak).
- Use a chair or railing for balance until you feel strong enough without.