Single-Leg Stretch

How to

Setup: Lie on your back with knees bent; lift to tabletop only if comfortable and support your head as needed.

Steps:

1. Draw one knee toward the chest while the other leg reaches away at a high angle.
2. Hold the bent leg lightly and breathe out as you switch legs.
3. Alternate slowly for several switches.

Cues: Keep the pelvis steady. · Reach the long leg only as low as control allows.

Stop if: your back hurts or your neck tires sharply.

Easier: Keep both feet down and slide one heel away at a time.

Harder: Add a gentle upper-trunk curl if it remains comfortable.