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spinal twist

How to Open Tight Hips
How To

Stretch It: Twisting Double Pigeon

Tight hips are a common complaint among active people, especially those who run, ski, or bike.
by

Tight hips are a common complaint among active people, especially those who run, ski, or bike. Pigeon and Double Pigeon are two of my favorite stretches for opening up my hips and stretching my glutes. If you're looking for a new variation to add to your stretching routine, give this one a whirl.

  • Sit on the floor and bend your left knee so it is parallel with your tummy.
  • Bend your right knee and place it on top, so your ankles and knees are stacked, and your shins are parallel. You'll know you're doing it right when you gaze down and see that your legs make a little triangle.
  • You may find your top knee to be way high up toward the ceiling — it's OK, it just means that your hips are tight. Working on this stretch will help to open those tight hips.
  • Place your hands in front of your shins and walk them toward the right so both hands are beside your right thigh. If you're flexible, lower your forearms to the floor. To increase the twist, lift your right arm into the air and gaze at your palm while pressing your left elbow against your right knee.
  • After 30 seconds or so, place your right hand on the floor, walk your hands back to the center, and walk them all the way over to the left side. To increase the stretch, raise your left arm in the air and gaze upward.
  • Walk your hands back to center when you're ready and then sit up. Straighten both legs out in front of you. Then do Double Pigeon with the right leg on the bottom, and repeat walking your hands first to the left, and then to the right.
How to Increase Flexibility in Your Back
How To

Stretch It: Spinal Twist Against the Wall

Whether you work at a desk all day or suffer from tight lower back muscles, give your back some love with this relaxing spinal twist.
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Whether you work at a desk all day or suffer from tight lower back muscles, give your back some love with this relaxing spinal twist. Using a wall helps you twist even further, so you'll end up increasing flexibility in your back, which can prevent soreness or pain.

To learn how to do this simple stretch, find a wall and read more

How to Stretch the Hip Flexors 2009-11-20 08:00:22
How To

Stretch It: Twisting Hip Flexor Stretch

A common complaint among runners and cyclists is tight hip flexors, the area in front of the hips above the quads.
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A common complaint among runners and cyclists is tight hip flexors, the area in front of the hips above the quads. Here's one of my favorite ways to lengthen that area, while also getting a subtle spinal twist — two great stretches in one!

To learn how to get into this stretch, read more

How to Stretch Your Shoulders and Lower Back
How To

Stretch It: Shoulder Releasing Spinal Twist

Tense shoulders are a symptom of stress and working at a computer all day, so take a break, get on the floor, and give this relaxing stretch a try.
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Tense shoulders are a symptom of stress and working at a computer all day, so take a break, get on the floor, and give this relaxing stretch a try. It's a variation of the chest opening spinal twist, and it'll not only relieve tension in your shoulders, but you'll also get a nice stretch in your lower back.

To learn how to get into this pretzel of a stretch, read more

Hit the Hay: Spinal Twist
How To

Hit the Hay: Spinal Twist

Stretching in bed is a great way to calm the body before bedtime.
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Stretching in bed is a great way to calm the body before bedtime. It relieves stress and tension, so you can fall asleep more quickly. When you wake up in the morning, stretching in bed instead of snoozing for 10 minutes, will give your brain some calm time before you have to get up and hit the ground running. So here's one of my favorite stretches to do in bed that will target your lower back.

For instruction on how to do this stretch click here

Partner Yoga Pose: Twisting Seated Straddle
Yoga

Partner Yoga Pose: Twisting Seated Straddle

When I need a good hamstring stretch, Seated Straddle is one of my faves.
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When I need a good hamstring stretch, Seated Straddle is one of my faves. To feel an even deeper stretch in the backs of my legs, I like to do this pose with a friend as in Seated Straddle Lounge. If you liked that one, here's another variation to try. This partner yoga pose, Twisting Seated Straddle, is also an incredible spinal twist.

To learn how to do this pose read more

Strike a Yoga Pose: Scissor Legs Side Crow
How To

Strike a Yoga Pose: Scissor Legs Side Crow

After practicing Side Crow and Straight Legs Crow, you're ready to give this pose called Scissor Legs Side Crow a try.
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After practicing Side Crow and Straight Legs Crow, you're ready to give this pose called Scissor Legs Side Crow a try. It's similar to One-Legged Arm Balance, but it's a twist instead of a hamstring stretch. As with all arm-balancing poses, it'll take practice, strength, and stability to achieve this pose, so keep trying until you master it.

Sanskrit Name: Koundinyasana B
English Translation: Pose dedicated to the Sage Koundinya
Also Called: Scissor Legs Side Crow

To learn how to get into this acrobatic-looking pose, read more

Stretch It: Eagle Spinal Twist
How To

Stretch It: Eagle Spinal Twist

Spinal twists are one of those stretches I love to do just about whenever.
by

Spinal twists are one of those stretches I love to do just about whenever. Twisting is great in the morning, after a workout, after eating, at your desk, or even right before bed. I'd like to share a twist variation with you known as the eagle spinal twist; it deepens the twisting motion of the spine and stretches the back more than a regular twist.

  • Lie on your back and cross your left knee in front of your right knee. If you can, wrap your left toes around the back of your right ankle, just like in Eagle pose.
  • Now extend your arms out in T-position, palms facing down.
  • Slowly lower both knees to the left. Rest them on the ground and turn your head to the right.
  • Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some "cracks."
  • Then use your abs to lift your knees back to center. Untwist your legs and cross them the opposite way, with your right knee in front now. Slowly lower both knees to the right, and look over your left shoulder.
  • Stay here for at least 30 seconds and then lift your knees back up. Untwist your legs and hug both knees into your chest to release your lower back.
Stretch It: Windmill Spinal Twist
How To

Stretch It: Windmill Spinal Twist

If you're looking for a stretching bargain — two stretches for one move — then you will certainly enjoy the Windmill.
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If you're looking for a stretching bargain — two stretches for one move — then you will certainly enjoy the Windmill. This spinal-twist-meets-hamstring stretch is great to do after you stretch your hamstrings while tying your shoes. Not only will you feel it in your lower back, but it'll also open your chest, shoulders, and the sides of your torso.

  • Stand in straddle with your legs about three feet apart. Fold forward and place your hands on the ground.
  • Keeping your spine straight, bring your right hand to your left ankle.
  • Now reach your left arm straight up and let it fall back behind you to open through your chest. Stay like this, or you can wrap your arm around your lower back, bringing your fingertips to hold onto your right inner thigh.
  • Hold for 30 seconds and then switch sides.
Stretch It: Chest Opening Spinal Twist
How To

Stretch It: Chest Opening Spinal Twist

I feel that no matter what you do, everyone can benefit from twisting and stretching their spines.
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I feel that no matter what you do, everyone can benefit from twisting and stretching their spines. Here is a wonderful stretch that will seriously open your chest, too.

Music: "Midnight Drive" by Phillip Emanuel

For a detailed description of how to get into this stretch read more