West Valley College
14000 Fruitvale Avenue, Saratoga, CA 95070 • Phone (408) 867-2200

Physical Education

(408) 741-2017
Physical Education Building

Faculty

Physical Education Faculty


Stretch and Flex


  Stretch and Flex Web logo
 
Stretch and Flex Exercise #22
Sitting Spinal Twist
 

first picture of sit spinal twist stretch

  • Sit up with your legs crossed
  • Keep a straight back, with your ear, shoulder, and hip lined up
  • Have a slight pelvic tilt
  • Take opposite arm of the top leg and cross over, pressing your palm against the side of your knee
  • Your other arm wraps around your back along your waist
  second picture of sit spinal twist stretch
  • Keep hips and shoulders pressed down
  • Take a deep breath in
  • Exhale slowly and relax the lower back muscles, as you twist farther around
  third picture of sit spinal twist stretch
  • Continue to breathe slowly and deeply, exhaling as you extend the stretch
  fourth picture of sit spinal twist stretch
  • Stretch variations: One of your legs is straight, while the other leg is bent and crossed over your straight leg with your foot flat on the mat
  • Take opposite arm of the top leg and cross over your bent knee, pressing your upper arm against your knee while your hand touches the mat
  • Your other arm wraps around your back along your waist
  fifth picture of sit spinal twist stretch
  • Stretch variation two: Straight leg is tucked under bottom
  • Arm positions are the same as in stretch variation one

 

last published: 12/3/12 • validate xhtml css 508