Dancer's Stretch

A seated stretch targeting the lower back, glutes, and hip abductors through spinal rotation and crossed-leg positioning.

Instructions

1. Sit upright on the floor with your legs extended in front of you.
2. Cross your right leg over your left, keeping the right knee bent and foot placed on the floor beside your left thigh.
3. Keep your left leg extended with a slight bend in the knee if needed.
4. Place your left hand on your right thigh and your right hand on the floor behind you for support.
5. Rotate your upper body to the right, gently pressing your left arm against your right leg.
6. Hold this stretch for 10-30 seconds, feeling the stretch in your lower back and glutes.
7. Return to center and repeat on the opposite side.

Tips

• Perform this stretch slowly and avoid bouncing.
• You should feel the stretch but never experience sharp pain.
• Hold the stretch longer for increased flexibility gains.
• Perform after a workout or on rest days for best results.