Stretching to release tension and tightness

Here are two variations of torso stretches to relieve tension and tightness in your back, waist and hip muscles. Practice the first version of this stretch on a regular basis and then once you see progress, try the advanced version. Consistency and patience will bring you further along than forceful or aggressive effort. (Our bodies need time to adjust to new positions, so don’t get frustrated and quit.) Each time you do the stretch, focus on feeling a deep release between each of your ribs and along the sides of your body.

-- Karen Voight

Step 1 Sit upright on the floor with both legs out straight in front of you. Bend your right knee and place your right foot against your inner left thigh. Inhale as you sit up tall and lengthen your spine, raising your right arm above your right shoulder. Place your left arm in front of your left leg and slowly lean your torso to the left. Keep both buttocks pressed firmly to the floor.

Step 2 In this version, continue by moving your left shoulder blade down toward the inside of your left thigh. Reach over with your right hand and grasp your left toes. Look to the ceiling from under your right arm. Keep both arms bent as you lengthen the side of your waist, moving your head closer to your left shin. Hold this position deeply for 20 to 30 seconds. Release; repeat on the other side.

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