Exercise #3 Tensor/Quadratus

This stretch lengthens the muscle along the outsides of the legs from the waist to the knee (Tensor Fascia Latae) and the muscles that extend from above the hip to the ribcage and lumbar vertebra (Quadratus Lumborum).

Benefits: Increases flexibility in the outer thighs and waist. Increases side-to-side range of motion in upper body.

Position

1. Sit on the floor with your legs straight in front of you.
2. Inhale and bend the left knee, bringing the left foot up close to the buttocks and touching the inside of the right thigh. Now bend the right knee and bring the right foot along the outside of the left lower leg.
3. Exhale and slowly twist the upper body to the left so the center of the chest is directly over the left thigh.
4. Continue exhaling as you slowly lower the upper body toward the floor, bringing your chin to your knee. Keep you back and head straight and extend arms directly in front of you. Hold the position for 2 minutes.
5. Inhale as you slowly return to the position in step #2. Reverse leg positions and repeat the sequence twisting and stretching the right side.

Special Note: When you first start doing the exercise, your knee may come off the floor in step #4. You can place your hand on the knee and gently push the knee toward the floor to increase the stretch. With practice, the distance your knee comes off the floor will decrease.