Step 1
Starting Position: Lie flat on your back on the floor or mat with both legs straight, arms outstretched in a "T" position with palms facing up.
Engage your abdominal muscles to stabilize your spine. Pull the shoulders blades back and down. Do not allow the back to arch. Hold these positions throughout the exercise. Place the heel of one foot on top of the toes of the other foot, aligning both feet vertically.
Step 2
Exhale. Slowly rotating at the hips, bring the inside of the top foot toward the floor while keeping both knees straight. Rotate the hips until they are stacked, aligning vertically, or near vertically with the floor. Try to prevent the trunk from rotating. Keep your shoulder blades on the floor. Do not allow your low back to arch.
Step 3
Hold this position for 15 - 30 seconds. Relax and return to your starting position. Perform 2 - 4 repetitions then change your foot position and repeat with the opposite side.
Step 4
Exercise Variation: This stretch can become more dynamic by performing slow, controlled movements to complete 1 set of 5 - 10 repetitions with each leg, holding the stretched position for 1 - 2 seconds.
To maximize the benefits of a stretch and reduce the potential for injury, it is important to stretch only to the point of tension, avoid bouncing and control movement at other segments of the body. During this stretch, attempt to avoid any rotation or arching in your low back