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 #47
Spinal Twist
  first picture of spinal twist stretch
  • Lie on your back, stretching your arms out to the sides at shoulder height, palms down
  • Your shoulders remain on the mat throughout the stretch
  • Keep both feet flat on the mat with your knees bent
  second picture of spinal twist stretch
  • Take a deep breath in
  • Exhale as you begin lower your legs to one side as your head looks in the opposite direction
  • Continue to breathe slowly and deeply, exhaling as you relax your lower back and extend your stretch
  third picture of spinal twist stretch
  • Bring your top knee forward and down toward the mat
  fourth picture of spinal twist stretch
  • Place the opposite hand of your top leg on to your bent knee
  • For additional stretch push down above your knee
  fifth picture of spinal twist stretch
  • Stretch variation: Your bottom leg is straight while your top leg is bent
  • With foot resting on the side of your knee, place the opposite hand of your top leg on bent knee, and gently push down
  sixth picture of spinal twist stretch
  • Stretch variation two: Place your feet flat on the mat, knees bent
  • Cross one leg over the other, hooking that foot behind the ankle of the other leg
  • Lower your top leg to the opposite side
   

 

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