Stretch: Buttocks & Hips (Seated Spinal Twist)

Target area: Buttocks & hips. (Diagram 15)

Steps:

1. Sit upright on the floor, hands behind your hips for support, and your legs extended.
2. Flex your left leg, cross your left foot over your right leg, and slide your heel toward your buttocks.
3. Reach over your left leg with your right arm and place your right elbow on the outside of your left knee.
4. Exhale, look over your left shoulder while twisting your trunk and pushing back on your left knee with your right elbow.

• Position: seated, legs extended, hands behind hips; one leg flexed and crossed over the other.
• Action: place the opposite elbow outside the bent knee; twist the trunk and look over the shoulder while pushing back on the knee with the elbow.

• static-stretching — technique used.
• gluteus-maximus, hip-extensors — buttocks/hip musculature stretched.
• stretch-buttocks-hips-legs-to-side — companion buttocks/hips stretch.